Why Procrastination Is Irrational and How You Can Beat It

Procrastination is not a new phenomenon to any of us. We’ve all been there at some point.

But how many of us actually know what it is and why we do it? When we understand what the underlying reasons are, we can be better at taking control over it. This article provides a simple explanation of what can stand behind your procrastination and how you can effectively deal with it.

Let’s start with the definition. According to Cambridge Dictionary, procrastination is “the act of delaying something that must be done, often because it is unpleasant or boring”. It can be done intentionally or simply out of habit. In some situations, it might be even harmful and possibly lead to negative consequences.

Certain tasks (maybe the one you are trying to avoid by reading this article) can trigger uneasy emotions such as anxiety, frustration, or boredom. Procrastination is simply a way of coping with them.

Why some tasks induce these emotions on us is an even bigger question and often times it stems from fear. We know that a task or a goal is important to us and we are scared of failure. While we are doubting ourselves, our brain realizes that we are about to do something challenging and naturally attempts to preserve our energy.

It finds reasons not to do it and convinces you to engage in other “rational” activities instead: finally cleaning that oven or decluttering your closet. While it might be important to you, it isn’t anything that cannot wait, right?

The fear of not succeeding can be so strong that it actually prevents you from working on those goals, although it might result in a negative outcome. That’s the irrational aspect of it.

Procrastination has become a real issue in modern society. It kills your productivity and makes you feel guilty and anxious. However, it is not the end of the world. If you are trying to fight procrastination, try this 5-step approach to help you get out of this cycle.

Step 1: Recognize when you do it

Recognizing procrastination is difficult. Our brain justifies it by engaging us with other matters of lesser importance and time sensitivity. It convinces us that what we do is valuable and makes us blind to the reality. That’s why acknowledging it is already half of the way.

Try to notice when procrastinate and calmly admit it to yourself. Don’t feel guilty or angry — just accept it for what it is.

Once you’ve set the intention to stop procrastinating and start being productive, try to immediately proceed to the next step. Don’t leave yourself any time to change your mind.

Step 2: Capture your to-do’s

As soon as you acknowledge it, make a plan. Take time to capture all your tasks and goals in your to-do list.

“Setting goals is the first step in turning the invisible into the visible”. — Tony Robbins

The important thing is to avoid complex objectives — break them down into smaller assignments that can be completed in one step. This will ensure they are easy to accomplish and reduce the risk of further procrastination.

If you find scheduling to be helpful, try allocating a designated time slot for each of the tasks. Focusing solely on that specific task within the respective time frame keeps your concentration high. Besides, full commitment to one activity yields better results and gives you a great sense of accomplishment.

Step 3: Create your workspace

It is essential to start your work in the “right context”. Your working space is not meant to be used for entertainment and should be only dedicated to your productive time. So make sure to set up a space only associated with work.

It is also helpful to eliminate all possible distractions, such as unnecessary clutter on the table, loud noises, or your smartphone. I also recommend to turn off push notifications on your phone and turn on a “Do not disturb” mode. This really helps stay in the flow.

Once you create your right context, you’ll be surprised how much easier it is to start working.

Step 4: Get started

A structured plan and an organized workspace are all you need to get started. Deep dive into your to-do list and start with the first task. You’ve already broken down your goals into small tasks that require only one action, so there is nothing that can hold you back.

Once a task is completed, cross it out! A visual representation of your progress is satisfying and motivating at the same time.

Also, if you get any thoughts while you are in the workflow, just write them down on a piece of paper without picking up your phone. According to David Allen and his GTD methodology, capturing any incoming ideas frees your mental space and allows you to focus on doing rather than thinking.

Step 5: Reward yourself

Rewards are pleasant and can keep you motivated. Thus, you might find it helpful to set your own “reward plan” for accomplishing a certain amount of tasks.

For example, once you achieve your first milestone, go get that coffee or call your friend. It’s important to take breaks to stay productive. Just don’t get distracted for too long or you might find yourself back in your procrastination cycle 😉

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Although procrastination can trigger challenging feelings and emotions, it is often just a sign that we are up to something challenging. Take up that challenge and don’t get frustrated — procrastination is nothing to be worried about. With these right tools you are fully equipped to fight it, so go try it out and enjoy a boost in your performance!

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This post was previously published on medium.com.

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