4 Ways to Stop Procrastinating
By Amy Jacques
February 2020
The proliferation and omnipresence of technology has led to an increase in distraction among workers, researchers say.
With procrastination on the rise, there are more missed deadlines, late fees and angry bosses. Psychologists have taken notice and are developing ways to reinforce productivity, according to The Wall Street Journal.
Our smartphones, which we carry with us everywhere, contain an endless supply of distractions, says Piers Steel, a professor at the University of Calgary and the author of “The Procrastination Equation.”
Studies show that 15-20 percent of American adults chronically procrastinate and about 75 percent of college students say they procrastinate (with 50 percent sayings it’s “chronic and problematic”).
“Procrastination can cause stress and wreak havoc on people’s work and relationships. It is also linked to mental health issues: People who procrastinate are more likely to have anxiety disorders and depression,” says the article.
People who put things off, even though they know there will be negative results, should try to set small and measurable goals up front. Select a specific day and time range to do a task, or choose a small area to clean instead of a whole room.
It helps to decide to reward yourself in a small way after completing a task so that you have something to look forward to afterward — perhaps a walk, time away from your desk, or a pastry or cup of coffee.
Remove distractions (as best you can) before getting started. Try eliminating background noise, silencing your phone notifications, closing your internet browser and moving into a new space that you associate with work where interruptions are unlikely.
“For procrastinators, the first step is often the hardest,” says the Journal. “They wait for a burst of motivation or inspiration that often doesn’t arrive.”
Also try to connect purpose to the task and find the value of doing something small, monotonous or boring that may help you achieve another larger life goal.
Most important: Make sure that you get enough sleep and try to maintain your strength and resolve. Whatever your reason for delaying the task at hand is — maybe you’re impulsive or a perfectionist — being rested and having high-energy levels will ensure that you have stronger willpower.
Here are four ways to stop procrastinating now.
1. Revamp your goals.
2. Start small, but start.
3. Eliminate distractions.
4. Assess your values.
photo credit: netrun
Amy Jacques
Amy Jacques is the managing editor of publications for PRSA. A native of Greenville, S.C., she holds a master’s degree in arts journalism from Syracuse University’s S.I. Newhouse School. She also holds a bachelor’s degree in advertising from the University of Georgia’s Grady College and a certificate in magazine and website publishing from New York University.
