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Abstract

lestone as you inch your way to successfully finishing a task.</p><h1 id="f2ac">Create Achievable Deadlines</h1><p id="d4b8">Immediately after breaking down a task into milestones, you must assign deadlines for achieving each milestone. Doing this gives you direction and a set of goals to complete within the short term. Having a milestone without a deadline can lead you to fall into the vicious cycle of procrastination.</p><p id="41e4">However, be sure to assign achievable deadlines to each milestone. Spending too much time or less time on a milestone can reduce your productivity and affect the quality of your work.</p><h1 id="714d">Allocate Time to Each Task</h1><p id="d3c4">After setting out an achievable deadline for each task, it is equally essential for you to allocate time for each activity within a given day. Endlessly working on a project without any hope of an end can be counterproductive. Therefore, assigning a timeframe for each task within a day can help you stay focused.</p><p id="879c">For example, you can allocate an hour a day for each task. Within that hour in a day, you can fit in as many milestones as you’re able to complete.</p><h1 id="5a84">Hover Between Tasks</h1><p id="ca17">You can also try hovering between tasks to stay focus and interested. For example, if you have three tasks to complete, you can work on the first task for an hour. After that hour, you can work on the next activity. Finally, you can work on the third task in the third hour. You can use a timer to perform and repeat this format throughout the day.</p><h1 id="8edb">Take a Break</h1><p id="0010">Ensure you take regular breaks in between tasks and milestones. Doing this helps you stay refreshed and focused. A quick 5 to 10 minutes pause can prevent you from burning out.</p><h1 id="a068">Light-up Boring Tasks</h1><p id="bdc5">Most people that suffer from procrastination find it challenging to work on boring tasks. This problem is prevalent with people that suffer from ADHD as their <a href="https://www.everydayhealth.com/adhd/guide/">brains lack the required stimulation to push them to complete tasks</a>.</p><p id="7d0c">One way around this problem is to make such activities interesting. There are tons of ways of making boring tasks fun.</p><p id="44d6">A simple example is challenging yourself to complete a task within a specific timeframe by using a timer. You can also use music as a background sound to help you stay focused. In addition, you can reward yourself whenever you are able to complete monotonous tasks.</p><h1 id="eee9">Do Away with Negativity</h1><p id="7093">A single negative thought can ruin your entire day. Therefore, you must be mindful of what you allow to foster within your mind. Continuously thinking of failure can prevent you from acting.</p><p id="0c2b">Likewise, it can lead you to become anxious all the time. In turn, this will prevent you from completing essential tasks. By staying positive and reminding yourself of previous successful outcomes, you can help push yourself to the finish line.</p><h1 id="df92">Minimize Distractions</h1><p id="9bb7">There is only a small percentage of people in the world that are able to zoom off and get tasks completed no matter the levels of distractions. Chances are you’re not one of them. So, do not lie to yourself and think you can resist distractions within your working environment. Rather, do away with anything that can distract you.</p><p id="6689">Switch off your mobile phone and stay away from social media. You don’t need to check your email every now and then. Doing

Options

this can derail you to procrastination.</p><p id="74e9">Therefore, you will always want to find a suitable work environment that lets you complete a task. However, you should note that each type of task or milestone has a maximum disturbance threshold. A highly creative process like writing requires a higher degree of concentration than mundane house chores.</p><h1 id="d32c">Delegate When You Need to</h1><p id="53fb">Being the jack of all trades is usually almost always a bad idea. It keeps you preoccupied and unable to attend to important tasks. Not delegating milestones or tasks to other individuals can leave you overwhelmed. Ultimately, this can lead you to push further important tasks indefinitely.</p><p id="3907">By delegating tasks to other people with required skillsets, you will not only save your time but also save your resources.</p><p id="3d66">For example, you may know a thing or two about plumbing. However, getting a plumber to fix your broken bathroom can free you up to do other more important activities that can potentially make you more money. Likewise, a plumber has a higher chance of getting the job done correctly than you do.</p><h1 id="7021">Use Constructive Accountability Structure</h1><p id="d289">Have a constructive accountability structure around you so as to stay on track and not fall prey to procrastination. Having a partner that can help you stay motivated can help you stay focused on the task at hand. This partner can be a family member, co-worker, or friend. However, make sure you select a person that will help you feel positive about your goals and achievements.</p><p id="3ff7">In addition, you can work on tasks with people with similar goals as you. Doing this allows you to have social interaction, which helps you to stay engaged and stimulated.</p><h1 id="5430">Reach Out for Help When Required</h1><p id="e1f9">When you are stuck on a task, don’t be afraid to reach out for help from the people around you. Not knowing how to start or complete an activity is a classical catalyst for falling into procrastination. Reach out to a friend or a co-worker who can quickly put you through and help you save time and resources.</p><p id="8535">Alternatively, you can look for online resources that can help you build your capacity on things you’re not familiar with. There are several free learning materials on YouTube and other platforms that can help you learn how to conduct specific tasks in great detail. You can equally increase your knowledge using free and paid learning content that is available on the internet.</p><h1 id="93b4">Seek Professional Help When Needed</h1><p id="c9dd">In extreme cases of persistent procrastination, you might want to seek professional help. Several mental health centers specialize in dealing with procrastination. Your local therapist can also help you get over such counterproductive behavior. You might be given some <a href="https://www.verywellmind.com/starting-adhd-medication-20876">medications that are suitable for fighting ADHD</a> — by extension procrastination.</p><h1 id="5bd7">Final Thoughts</h1><p id="a03f">You will not get over procrastination if you’re lying down on your couch and watching Netflix. You will defeat procrastination if and when you decide to act.</p><p id="c2ba">Use any or all of these actionable methods to help improve your productivity and get things done in your day-to-day life. Slowly but surely, you will get over procrastination. However, you will need to be persistent for you to get to the light at the end of the tunnel.</p></article></body>

Dealing With Procrastination

A simple guide on understanding the reasons for procrastination and dealing with it.

Procrastination is a really challenging habit to get over. It is amongst the 5 bad habits you really need to get under control. Like any other form of bad habit, you must find a way of learning to unlearn such pesky behavior if you are interested in being productive. To see the light at the end of the tunnel, you have to put in the work and sacrifice the time needed.

Procrastination means delaying action or a decision without any legitimate reason. Studies show that nearly 90% of individuals within a work environment procrastinate at least an hour within a typical workday.

Therefore, it is clear that procrastination is a habit that tends to rule you once it gets a firm grip on your very existence. In fact, procrastination is closely related to ADHD (attention deficit hyperactivity disorder) — a condition that is common amongst adults.

The good news is that all hope is not lost. You can minimize your tendencies to procrastinate by understanding the main reasons why you procrastinate. Understanding the source of your problem is the first step towards finding the best ways of dealing with it.

Why You Procrastinate

Dealing with procrastination involves understanding why you procrastinate. There are a number of reasons that will make you procrastinate. It can be as a result of a single reason or a complex combination of reasons. In most cases, ADHD accounts for most of the causes of procrastination. Highlighted below are some of the most common reasons why you may be putting off important tasks for later.

Finding the drive to start tasks can be difficult unless a deadline is approaching.
Tasks may feel difficult or boring to handle.
Tasks that you don’t know how to conduct might be difficult to start.
Bad thoughts about a task can prevent you from starting or completing the task.
Getting side-tracked while performing tasks.
The fear of failing.
Poor judgment of time.

There can be many more reasons why you procrastinate that are not on this list. Nonetheless, whatever makes you procrastinate, there are a few ways you can help limit this behavior and live a better and more productive life.

Divide Tasks into Smaller Milestones

A complex task can most times feel overwhelming to tackle. However, dividing such an activity into smaller milestones can help it seem less daunting. Having smaller activities to complete can feel less challenging. In addition, you get to feel a sense of accomplishment whenever you complete a milestone as you inch your way to successfully finishing a task.

Create Achievable Deadlines

Immediately after breaking down a task into milestones, you must assign deadlines for achieving each milestone. Doing this gives you direction and a set of goals to complete within the short term. Having a milestone without a deadline can lead you to fall into the vicious cycle of procrastination.

However, be sure to assign achievable deadlines to each milestone. Spending too much time or less time on a milestone can reduce your productivity and affect the quality of your work.

Allocate Time to Each Task

After setting out an achievable deadline for each task, it is equally essential for you to allocate time for each activity within a given day. Endlessly working on a project without any hope of an end can be counterproductive. Therefore, assigning a timeframe for each task within a day can help you stay focused.

For example, you can allocate an hour a day for each task. Within that hour in a day, you can fit in as many milestones as you’re able to complete.

Hover Between Tasks

You can also try hovering between tasks to stay focus and interested. For example, if you have three tasks to complete, you can work on the first task for an hour. After that hour, you can work on the next activity. Finally, you can work on the third task in the third hour. You can use a timer to perform and repeat this format throughout the day.

Take a Break

Ensure you take regular breaks in between tasks and milestones. Doing this helps you stay refreshed and focused. A quick 5 to 10 minutes pause can prevent you from burning out.

Light-up Boring Tasks

Most people that suffer from procrastination find it challenging to work on boring tasks. This problem is prevalent with people that suffer from ADHD as their brains lack the required stimulation to push them to complete tasks.

One way around this problem is to make such activities interesting. There are tons of ways of making boring tasks fun.

A simple example is challenging yourself to complete a task within a specific timeframe by using a timer. You can also use music as a background sound to help you stay focused. In addition, you can reward yourself whenever you are able to complete monotonous tasks.

Do Away with Negativity

A single negative thought can ruin your entire day. Therefore, you must be mindful of what you allow to foster within your mind. Continuously thinking of failure can prevent you from acting.

Likewise, it can lead you to become anxious all the time. In turn, this will prevent you from completing essential tasks. By staying positive and reminding yourself of previous successful outcomes, you can help push yourself to the finish line.

Minimize Distractions

There is only a small percentage of people in the world that are able to zoom off and get tasks completed no matter the levels of distractions. Chances are you’re not one of them. So, do not lie to yourself and think you can resist distractions within your working environment. Rather, do away with anything that can distract you.

Switch off your mobile phone and stay away from social media. You don’t need to check your email every now and then. Doing this can derail you to procrastination.

Therefore, you will always want to find a suitable work environment that lets you complete a task. However, you should note that each type of task or milestone has a maximum disturbance threshold. A highly creative process like writing requires a higher degree of concentration than mundane house chores.

Delegate When You Need to

Being the jack of all trades is usually almost always a bad idea. It keeps you preoccupied and unable to attend to important tasks. Not delegating milestones or tasks to other individuals can leave you overwhelmed. Ultimately, this can lead you to push further important tasks indefinitely.

By delegating tasks to other people with required skillsets, you will not only save your time but also save your resources.

For example, you may know a thing or two about plumbing. However, getting a plumber to fix your broken bathroom can free you up to do other more important activities that can potentially make you more money. Likewise, a plumber has a higher chance of getting the job done correctly than you do.

Use Constructive Accountability Structure

Have a constructive accountability structure around you so as to stay on track and not fall prey to procrastination. Having a partner that can help you stay motivated can help you stay focused on the task at hand. This partner can be a family member, co-worker, or friend. However, make sure you select a person that will help you feel positive about your goals and achievements.

In addition, you can work on tasks with people with similar goals as you. Doing this allows you to have social interaction, which helps you to stay engaged and stimulated.

Reach Out for Help When Required

When you are stuck on a task, don’t be afraid to reach out for help from the people around you. Not knowing how to start or complete an activity is a classical catalyst for falling into procrastination. Reach out to a friend or a co-worker who can quickly put you through and help you save time and resources.

Alternatively, you can look for online resources that can help you build your capacity on things you’re not familiar with. There are several free learning materials on YouTube and other platforms that can help you learn how to conduct specific tasks in great detail. You can equally increase your knowledge using free and paid learning content that is available on the internet.

Seek Professional Help When Needed

In extreme cases of persistent procrastination, you might want to seek professional help. Several mental health centers specialize in dealing with procrastination. Your local therapist can also help you get over such counterproductive behavior. You might be given some medications that are suitable for fighting ADHD — by extension procrastination.

Final Thoughts

You will not get over procrastination if you’re lying down on your couch and watching Netflix. You will defeat procrastination if and when you decide to act.

Use any or all of these actionable methods to help improve your productivity and get things done in your day-to-day life. Slowly but surely, you will get over procrastination. However, you will need to be persistent for you to get to the light at the end of the tunnel.