How to stop procrastinating

Procrastination, we are all guilty of it at some point in our life! Your to-do list is piling up and instead of tackling it, you use your time doing something other than completing those tasks! Hello, random house cleaning! 

We often find ourselves delaying tasks, putting off important work, and succumbing to distractions. However, with the right strategies and mindset, it is possible to break free from the cycle of procrastination and regain control over your time and productivity. If you are finding yourself procrastinating getting a job or changing your career path, chat with Amelia, a Melbourne careers coach. Amelia will not only help you work through procrastination but she will give you helpful tips and strategies for determining your pathways to achieving your career (e.g., via study/upskilling or job hunting). Contact Amelia here.

Procrastination isn’t laziness!! Procrastination is an active process, meaning you choose to do something else instead of the task that you know you should be doing. Whereas, laziness suggests apathy, inactivity and an unwillingness to act. 

We are going to explore practical tips and techniques to help you stop procrastinating and start accomplishing your goals!

Understand the Reasons Behind Your Procrastination

To effectively combat procrastination, it's essential to recognise the underlying causes. Procrastination can stem from various factors such as fear of failure, perfectionism, lack of motivation, or feeling overwhelmed. By identifying these triggers, you can address them directly and develop targeted solutions.

For example if your underlying cause is fear of failure. Try to reframe your perspective on failure. Instead of viewing it as a setback, see it as a stepping stone to success. Embrace the idea that mistakes and setbacks are learning opportunities that can ultimately lead to improvement. Simple shifts in your mindset can make a huge impact on your procrastination. If you find you are struggling to pin point your underlying causes, chat with Amelia, a Melbourne Careers Coach. She will help you define the cause and how to work through it. Contact Amelia here.

Set Clear and Attainable Goals

If the thought of completing or even getting started on one big task feels overwhelming, why not break it down into bite-sized, less daunting and more achievable tasks. This way, you'll have a clearer vision of what needs to be done, making it easier to get started and stay focused.

When you are breaking down your goals, ensure that you clearly define what you want to achieve. The more specific your goals are, the easier it will be to understand what needs to be done. 

Eliminate Distractions

This one can play a huge role in procrastination, especially if you are working from home! How many times have you done the washing, cleaned the kitchen or scrolled social media mindlessly instead of completing a task? We are all guilty! Distractions can easily derail your progress, adding to your stress levels and procrastination.

Firstly, look at the environment that you are studying or working in. If you are at home, make sure you have a specific area or workspace where you can focus solely on your tasks. Keep this area clean, organised, and free from items that might distract you.

Secondly, manage your notifications! These could include social media, email notifications, phone calls, or noisy environments. Consider using apps or features that allow you to block or limit notifications during specific periods of focused work.

Create a Schedule

Once you have created your to-do list and set your achievable goals, allocate specific time slots in your schedule for each task! Time blocking your day can be super helpful! It will help keep you on track , reducing the temptation to procrastinate.

When you are creating your schedule, make sure you leave some buffer time between tasks to account for unforeseen circumstances, interruptions, or delays. This buffer time helps create a more realistic and flexible schedule.The last thing you want to do is create more stress which can lead to more procrastination. Amelia, a Careers Counsellor, can help you create a sound time blocking schedule for your tasks without all the stress! Contact Amelia here. 

Practice Self-Care

Taking care of your physical and mental well-being is so important and can often be overlooked. Ensure you get enough sleep, exercise regularly, and maintain a balanced diet. When you feel energised and refreshed, you'll be better equipped to tackle tasks head-on and avoid falling into the procrastination trap.

Self care will look different for everyone and there is no wrong or right way! For you self care could be treating yourself to a lunch time workout to break the day up, or switching your phone off at night. Whatever it is, make sure that you choose something that lights you up! Keep it simple and you’ll notice the benefits!
Remember, overcoming procrastination is not about perfection but about progress and continuous improvement. Be patient with yourself, stay committed to the strategies that work best for you, and embrace the journey towards increased productivity and personal growth. With persistence and determination, you can conquer procrastination and unlock your full potential. Start today and take the first step towards a more productive and fulfilling life. Amelia, a Melbourne Careers Coach, is here to help you on your procrastination journey. Contact Amelia here.

Amelia McDermott is a Career Coach and Coaching Psychologist, based on the Mornington Peninsula in Melbourne. With nearly 20 years of training and experience working as a psychologist, Amelia has a strong understanding of how to uncover what makes people tick, and how to help people find an authentic career that aligns with their unique talents and values. If you’re looking for Career Advice or Career Counselling, look no further than Uplift Coaching and enjoy a consultation with Amelia to see if a Career Coach is right for you. Book a consultation here.