Time to get things done: Overcoming procrastination one step at a time

We have all been there. It’s 11 pm, and the essay you promised you would start earlier is just an empty page with a very lousy title. You are scrolling through your phone, convincing yourself, “Just five more minutes,” as the guilt slowly hits you. But why do we continue to procrastinate, even when we know it will only make things worse? The truth is, that procrastination is not just about being lazy or poor time management. It is often associated with something deeper- it may be the fear of not doing well, being overwhelmed by a lot of tasks, or just being distracted by more appealing things (I am looking at your TikTok and Instagram). But, breaking this procrastination habit is very much possible, fortunately, and it doesn't necessarily have to feel like an impossible task. Here are some strategies to help you stop procrastinating, and start making yourself more productive:

Start small and try building focus.

The hardest part of doing a new assignment or task is getting started on it. The trick? Try to not think about writing that 10-page paper, or making a presentation on Mitosis all at once- it can be very overwhelming. Instead set a very small goal that you are confident you can achieve. Spend just 10 minutes on making an outline for that essay, or do basic research for the presentation. Once you start, it is more likely that you will keep going. This Is known as the Zeigarnik effect- your brain does not like to keep tasks unfinished, so it will naturally push you to complete that task. 

Stop aiming for perfect.

Perfectionism is one of the biggest causes of procrastination. The fear of not doing something perfectly can make you avoid the task fully. But here’s the thing: no one ever expects you to be flawless, especially not on your first try. Your first draft does not have to be perfect- it just has to exist so you can build upon it. Once you are done with all the rough work, you can always keep editing and refining it, until you are satisfied with your work. 

Use rewards to make you more motivated.

We all have played games before, but what makes those games more enjoyable is the reward that is waiting for us at the end. Rewards make everyone more motivated towards the task, you can use this to your advantage. After completing some of your work- such as studying for the test for 30 minutes or finishing some parts of your essay- reward yourself with something you enjoy, whether that is a quick game break, eating snacks, listening to music, watching an episode of your favorite show or reading. But remember to not spend too much time on these pleasure-oriented activities. 

Stay away from distraction while working.

In today's generation, distractions seem to be everywhere, and they are a procrastinator’s best friend. It may be your phone, friends, or Netflix, they can make it hard for you to focus on what you need to do. Distractions are one of the hardest things to overcome as they offer an instant hit of dopamine, which can pull you away from the tasks which can feel daunting and boring compared to those distractions. However, some strategies to fix this issue are to identify your biggest distractions and create limitations on the usage while you are trying to focus. Whether it is putting your phone on silent mode, setting specific times to scroll through social media, or finding quiet study places.  

Procrastination is a very constant habit that has the ability to leave you stressed, overwhelmed, and behind. But by following some of these strategies, you can break this habit and spend your time being productive. Start small, make progress instead of aiming for perfection, and reward yourself for the progress. Also, remember that overcoming procrastination doesn’t mean you won’t ever struggle with these problems again- it just means that if it ever happens you will have the knowledge, and know how to overcome such habits. 

So next time whenever you feel like putting off that study session or assignment, take a deep breath and lock in. Your future self will thank you!

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guide, step. “Procrastination: A Scientific Guide on How to Stop Procrastinating.” James Clear, https://jamesclear.com/procrastination. Accessed 21 October 2024.

“Psychology of procrastination: Why people put off important tasks until the last minute.” American Psychological Association, 5 April 2010, https://www.apa.org/news/press/releases/2010/04/procrastination. Accessed 21 October 2024.

Willits, Liz. “How to Stop Procrastinating: 12 Research-Backed Strategies.” Use motion, 2023, https://www.usemotion.com/blog/stop-procrastinating? utm_source=google&utm_medium=20228218769&utm_campaign=&utm_term=&utm_content=&gad_source=1&gclid=CjwKCAjwmaO4BhAhEiwA5p4YL5TJPrtqyweQWXS9sVBtaZhOF7NMwD785_rAEs8XLVAI_3tanVcTMRoCE_cQAvD_BwE.