Buzz
If you tend to procrastinate, you're probably all too familiar with the stress and frustration of rushing to finish everything at the last minute. Even when you’re determined to get things done, you still struggle to get started! Fortunately, there are plenty of strategies to help you break the habit of procrastination (keep reading!), and you can also make lifestyle changes to avoid procrastination in the future.
Steps
Change Your Perspective
Stop Punishing Yourself for Procrastinating. The more stressed you get, the harder it will be to complete tasks. Don't get angry with yourself. Let it go and focus on what needs to be done.
- Guilt and regret will only drain your emotions. Wasting time blaming yourself for not starting that 2,000-word essay two weeks ago will only make you more exhausted and frustrated. You'll also get more tense, which will make it harder to finish the essay at that point.
Handle the most important tasks in just 15 minutes. Instead of focusing on how many hours a task will take, dive into it right away. Tell yourself that you'll only work on it for 15 minutes. This is how you face your fears, and you'll likely spend more than 15 minutes on it before stopping.
- If 15 minutes still sounds intimidating, start with just 3 minutes.
- Once you get into the groove, take a two-minute break and then continue working for another 15 minutes.
Break tasks into smaller chunks. You may feel overwhelmed thinking about finishing an entire essay or completing all your work for the week. Instead of viewing the tasks as one huge obstacle, break them down. This way, you can easily start with the smallest task and keep moving forward.
- For example, instead of thinking, “I have to finish this essay by 10 p.m. tonight,” tell yourself, “I’ll prepare a brief outline, then develop the content and find relevant quotes.”
- Try using the Pomodoro technique to take scheduled breaks.
- Avoid writing long and unorganized to-do lists, as they will lead to failure. Instead, create categories like “Home,” “Work,” “Family,” “Entertainment,” and aim to complete a few tasks from each category every day.
Start your day with the toughest tasks. Plan your morning and tackle the hardest tasks first. You’re typically at your most energetic after a meal and once you're awake. So why not handle the hardest challenges when you're at your peak energy? You'll feel great after completing these tasks and can continue handling the easier ones throughout the day.
- Identify when you're most motivated and alert, then schedule your day to make the most of that time. For example, if you're more energetic in the morning, handle your toughest tasks right after waking up. On the other hand, if you're tired in the morning, you'll be more likely to make mistakes or feel frustrated with difficult tasks.
Encourage yourself for added motivation. Talking to yourself is a great way to ease stress, stay focused, and achieve your goals. Say your name when you speak to yourself. Remind yourself that you can (and will) do it.
- Have conversations with yourself, like saying, “Mai, I know this is a tough week, and you’re really tired. You’ve written a lot of essays before, and you’re going to finish this one excellently, too.”
- You can also ask yourself, “Mai, why are you worried about this? You know you can do it.”
- If possible, speak aloud when talking to yourself. Whispering in your head is also effective if you're in public.
Set goals to complete tasks, not to make everything perfect. The idea of a perfect essay, assignment, or project can be discouraging. You’ll never know the result if you don’t finish the task, so eliminate the fear or idea of a perfect outcome. In fact, you can’t fix something that never existed in the first place.
Promise yourself that you'll reward yourself when the task is completed. You may feel intimidated when thinking about the time required to finish something. Therefore, tell yourself that once everything is done, you'll celebrate with one of your favorite things. Anticipation will help you get through the tough times.
Remove distractions from your environment.
Choose a workspace that suits you. Find a place where you can work most productively, and transform it into the best environment to minimize distractions. Remember, it's important to set aside a dedicated workspace separate from relaxation areas.
- This could be a library, a café, a bookstore, or a home office.
Download apps to block distractions from your phone. Smartphones are often a black hole that drains all our time and attention. However, there are apps that can help with this! Quickly download any app that can help you combat procrastination effectively.
- The AppDetox app is a great option for a quick fix.
- The Yelling Mom app allows you to set a timer to prompt you to do something.
- The Procraster app asks you to identify the cause of your procrastination and suggests solutions to address it.
- You can use a regular timer app to schedule work and breaks. Once the time is up, you'll switch tasks and follow the pre-set plan.
Use browser programs or extensions to block online distractions. If your problem is not being able to stop browsing the web, you'll need to download a “detox” app for the internet. There are plenty of apps available for both Windows and Mac OS. If you're able to control yourself better, try setting a timer before you access time-wasting websites and return to your work once the alarm goes off.
- Try the Freedom app on all devices and operating systems.
- For Mac, the free Self-Control app allows you to block a range of websites during work hours.
- For Windows, try Cold Turkey. This app is free, but to access premium features, you'll need to make a one-time payment of $20 (approximately 460,000 VND).
- Free options include StayFocused for Chrome or LeechBlock for Firefox.
Keep your phone away from your workspace if necessary. If you're unable to focus with tempting distractions nearby, tackle the issue by placing them elsewhere or turning them off completely. In addition to your phone, consider handling other devices such as iPads, Kindles, or even computers.
- If you need to keep your phone for family or work purposes, make sure to turn off all notifications except for messages and/or incoming calls.
Listen to instrumental music. Many people struggle to concentrate and work in a completely silent room. However, listening to vocal music can make you lose focus due to the lyrics. Instead, opt for a white noise machine or instrumental music.
Solutions to prevent long-term procrastination.
Create a to-do list to set goals. Write down all the tasks you need to complete. The list should include short-term tasks to be done daily or weekly, as well as long-term goals that may take months or years to achieve. Once you have a clear overview, it becomes easier to plan the necessary activities to accomplish your objectives.
- Write the tasks on paper. Even if you store other lists on your phone, such as shopping lists or birthday wishes, avoid listing goals there. Writing tasks on paper gives you time to think about how to get them done.
Prioritize goals based on deadlines. You should use a time management tool to plan ahead. Write down short-term tasks in daily or weekly lists, including deadlines for each task. Set deadlines for long-term goals by listing them monthly.
- List everything you need to accomplish in the time management tool. For example, if your biology report is due on Friday, you should set aside at least three evenings to finish it. If you need to buy a new toothbrush and vitamins before your vacation, do this on Thursday evening. With only a month left before the SAT, dedicate at least three hours this week to vocabulary review.
- Try using strategies like the Eisenhower Box to effectively rank the priority of tasks. In general, you'll categorize all tasks into four categories: tasks to do immediately, tasks that can be done later (or rescheduled), tasks that can be delegated, and tasks that are unimportant and can be skipped. This strategy works well for tasks that must be completed within a day but can also be applied to longer deadlines such as weeks or months.
Avoid multitasking so you can focus on achieving each goal one at a time. While it may seem like multitasking allows you to accomplish more, in reality, it prevents you from completing tasks efficiently and quickly. Instead, dedicate your full attention to each task individually. This method will also help you avoid feeling overwhelmed by a packed schedule.
Find a close friend to help you be more honest with yourself. It's difficult to stay focused and meet deadlines when you're working alone. Fortunately, everyone faces the struggle of procrastination. Ask a friend or family member if they are willing to partner with you to monitor your work habits and productivity.
- You can even plan to hang out with your accountability buddy as a reward for completing your goals together. If both of you continue procrastinating, cancel the event as a light penalty.
Advice
- If you feel anxious or frustrated about your procrastination, talk to friends and family. Don't hesitate to seek help, and consider speaking with a mental health professional.
- If your challenge is homework, aim to finish the majority of it during class time. Otherwise, try tackling it right after school, as your brain is still in learning mode. This is far more effective than leaving the tasks for the evening when you may lose motivation or make careless mistakes, resulting in poor grades.
- Using apps like Forest along with an app like Yelling Mom will prevent you from interacting with your phone or turning off Yelling Mom until the set time ends.
Warning
- Avoid overindulging in rewards. Spending too much time on 'self-rewarding' throughout the day will prevent you from completing your tasks. Therefore, you should save a small reward for the end of the day and reserve grand celebrations for your leisure days.
