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How to overcome Procrastination

Updated: Aug 7, 2022

Face your Fears

Fear is one factor that contributes to procrastination. This can involve a fear of failure, a fear of making mistakes, or even a fear of success. If you are afraid of success because you believe that you don't deserve it, it is important to realise that your self-handicapping might be keeping you from achieving your goals. By addressing the fear that is keeping you from getting started, you can begin to overcome your procrastination habit.

Make a To Do List

Create a to-do list with things that you would like to finish. Put a date next to each item, and be mindful of underestimating each task.

Let go of perfectionist attitude

Perfectionism is an all-or-nothing mentality: Something is either perfect, or it is a failure. People with perfectionistic tendencies tend to wait until things are perfect in order to proceed. This attitude can hold you back from starting or completing tasks.

Be Mindful of the Onset of Procrastination

As you start to tackle items on your list, pay attention to when thoughts of procrastination start to creep into your mind. If you find yourself thinking "I don't feel like doing this now" or "I'll have time to work on this later," then you need to recognize that you are about to procrastinate.

When you feel tempted to procrastinate, don't give in to the urge. Instead, force yourself to spend at least a few minutes working on the task. In many cases, you might find that it is easier to complete once you get started.

Focus on your “why.”

Procrastinators focus more on short-term gains (avoiding the distress associated with the task), as opposed to long-term results (the stress of not doing it, as well as the consequences of avoiding this task). Instead, try focusing on why you are doing this task: What are the benefits of completing it?

Eliminate Distractions

It's hard to get any real work done when you keep turning your attention to your smartphone. Assign yourself a period of time during which you turn off all distractions—such as music, Netflix, and social networking sites—and use that time to focus all of your attention on the task at hand.

Reward Yourself

Once you have completed a task (or even a small portion of a larger task), it is important to reward yourself for your efforts. Give yourself the opportunity to indulge in something that you find fun and enjoyable, whether it's attending a sporting event, playing a video game, watching your favourite series.

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