Procrastination: the thing we all love to hate. We know we shouldn’t procrastinate (or should we?), but we do it anyway. What makes us do it and can we get over it?
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Are you procrastinating doing something while reading this article? Don’t worry, we’ve all done it! We hop on our phones and hope that while we’re diving down that deep hole of endless content, our tasks and to-do lists will magically go away. While we could discuss for days the reasons we procrastinate, some of the most common causes for avoidance are:
• We don’t think the activity will be enjoyable.
• We are afraid we will not do the activity well.
• We feel confused or overwhelmed by the difficulty of an activity.
• We feel “distracted or fatigued” (“Procrastination | Psychology Today”).
I am no stranger to procrastination myself, and although I am working on it, I may be writing this post in an attempt to avoid a mounting to-do list before an event tomorrow. That is partially what drew me to this topic. I have been looking forward to teaching at this event for months, and am so excited about it. However, I’m still putting off the little details like packing the car and wrapping up things before leaving.
To help me get motivated to finish my tasks and get to sleep at a reasonable hour, I thought about the methods I use to get my stand-still going again (and at the end, I’ll tell you which of them got me out of my chair and checking off tasks). Here are my top 5 ways to overcome procrastination and boost productivity:
1. Eat the Frog
Whether you like this advice or not, it’s certainly one of the most popular pieces of advice on procrastination and productivity out there, maybe with good reason. It’s not a one-size-fits-all-situations type of approach, but it does have a time and a place. When we continually avoid a non-threatening, non-hazardous situation without good reason, it can cause our brain to automatically avoid anything it perceives as unpleasant. While it may seem like a good idea to avoid these things, we have to understand that challenging things will always arise.
If we learn to deal with them positively, we will have far better outcomes than if we spend our lives running away from situations that we have overdramatized into problems in our heads. By ”eating the frog,” or just jumping into a task, we don’t give ourselves the chance to talk ourselves out of it or make a bigger deal out of it than need be. It gives us the opportunity to think on our feet and just get moving.
When to eat the frog
Try using this method on tasks that are mundane or don’t require creativity to complete. Activities like cleaning, scheduling appointments, and busy work all respond well to this method.
2. don’t eat The Frog
I was recently reading an article from one of my favorite authors, Chris Guillebeau. He threw mainstream advice out the window and reminded us that sometimes it’s okay not to eat the frog. He references the idea of structured procrastination coined by Standford philosophy professor John Perry. As someone who has been honing the art of procrastination for years, I thought this might be the perfect thing for me.
Guillebeau writes “Structured procrastination is a technique where you intentionally put off the most daunting tasks by focusing on less urgent but still important activities” So rather than spend your day sitting on the couch, dreading that task, leave it alone and do something else. Choose an activity that makes you feel productive and then let the momentum build. When you feel ready or at least more accomplished, try circling back to the big task.
When to not eat the frog
This is a great method for tasks that are big or uncomfortable, but that aren’t necessarily time-sensitive. This may not be the best course of action for a work project due in an hour, but it works great for activities like taking on a big decluttering project, sorting through paperwork, or answering non-urgent emails (the question here is – are there ever really any urgent emails? If someone was direly in need of you, they’d call. So let go of your inbox and give yourself some well-needed peace).
3. Start with something you love
This is my favorite, favorite, favorite way to get through a bout of procrastination. Who doesn’t love doing things they love? Whenever I start on a project, whether I’m sitting down to write for the evening or unloading my dishwasher in the morning, I try doing something kind or loving for myself as part of the task. My personal favorite is lighting a candle. They help me feel calm and relaxed, which makes it easier to work. Working in a high-stress state or situation is challenging. Set yourself up for success by creating an environment and starting with enjoyable tasks.
When to Start with Something You Love
When you have a creative task that you’re avoiding, start with something simple and enjoyable. This is also a great method to employ on the weekends – when you know you have things to do, but you’re also ready for a break from the work week. It allows you to relax while still feeling productive.
Bonus Tip: Instead of filling your to-do list with only technical tasks that keep your life afloat (things like scheduling an appointment, picking up groceries, or completing a work project), incorporate tasks and activities you will look forward to and enjoy. I call them T.I.E. Tasks – activities that are Thoughtful, Independent, and Enjoyable. Think about these tasks beforehand and throughout the day, giving you something to look forward to. Let them be something you can do regardless of anyone else’s needs or schedules, giving you autonomy over a part of your day. And lastly, make them enjoyable. They can be as simple or complex as you wish, as long as they bring a smile to your face. T.I.E. Tasks help keep you mindful throughout the day as they “tie” you to your purpose and the things you are really living for.
4. Don’t start at all
This advice may seem counterintuitive to productivity, but hear me out. In the age of the all-out rat race, we are praised for productivity, promoted for performance, and persuaded to plan, all for the sake of what? It is so ingrained in our heads that we have to be busy to be successful, that we must be running ourselves ragged in order to have self-worth. What a terrible way to live (I can say this because I am so very guilty of this mindset; hence my reason for writing on this topic)!
The next time you write a to-do list, start by crossing things off that don’t really need to be done, or at least not right now. By removing unnecessary things from our lists and calendars, we free up time, energy, and space in our heads for more enjoyable and necessary things. You’ll need to be brave and bold here. Our heads like to trick us into thinking that everything is an emergency and must be written on that to-do list, only to make us feel guilty when we avoid it. So choose what matters and cross off anything that doesn’t.
When to Quit
Use this for non-essential tasks. This will not work for tasks like feeding the dog, delivering work for a team project, or making your dirt-covered kid take a bath. Instead, it may include removing meetings from your schedule (do you need to physically attend every one, or could you participate virtually while taking a walk or just read the meeting minutes after?). If your task involves getting groceries with all your kids in tow, consider another way to shop. Is there a store that offers pick-up or delivery options? While it may take a bit more effort to learn to shop like this, it can save you money and meltdowns.
5. Rest now, work later
We wouldn’t purposely go to a big interview or give a presentation without trying to get a good night’s sleep beforehand, but we have an entirely different attitude when it comes to small tasks. So often, we get it in our heads that everything must be done…NOW! We mistakenly believe that we can’t eat, sleep, or relax until everything is done; and then we procrastinate anyway. We get so wrapped up that we become overwhelmed and do nothing at all. Has this ever happened to you? Perhaps it’s time for a rest.
We often view rest as a privilege or reward, when it should be a non-negotiable. By choosing to rest when tired instead of tackling a never-ending to-do list, you are choosing a far more important task – taking care of yourself. If you are trying to wean yourself off of constant productivity, write what you will do to rest on your to-do list, and check it off when you feel better. Take care of those essential tasks, and let the rest sit until you have time and energy to complete them. Your life likely will not burn to the ground if you take a 30-minute nap, meditate for 5 minutes, or read a few pages of a good book.
When to Rest
This varies from person to person. While I’m not the best at it, I have spent the last month trying to become keenly aware of my energy levels – noticing when I feel energized and ready to work and the times when I feel mentally or physically tired. When those tired times come, take a breath, and try to rest. Sometimes your mind may still be churning. When this happens, consider organizing your tasks for 5 minutes or do something you can do while sitting still. Then tell yourself you’ve accomplished something and that it is okay to rest. Commit to rest and the rest will follow.
Conclusion
So, which one of these motivated me to stop writing and work on my own to-do list? Truthfully, every one of them. After writing about learning to eat the frog, I got up and did something essential I had been avoiding. Later, I came back and cleared tasks on my calendar so that I could keep writing. When it was time to finish this, along with a few guest posts I’ve been writing, I took a much-needed rest. I walked through a local park, sat in the grass, and chose to be present. When I got home, I felt creative and inspired in my writing, and here we are! Remember that you are not your procrastination and that your tasks don’t own you. Do the ones that matter and forget the ones that don’t.
How do you overcome procrastination? Let us know in the comments below!
REFERENCES:
“Procrastination | Psychology Today.” Www.psychologytoday.com, www.psychologytoday.com/us/basics/procrastination#:~:text=Psychologists%20have%20identified%20various%20drivers.
Guillebeau, Chris. “Don’t “Eat the Frog,” Practice Structured Procrastination Instead.” Yearofmentalhealth.com, 🌻A Year of Mental Health, 26 June 2024, www.yearofmentalhealth.com/p/structured-procrastination. Accessed 1 Sept. 2024.
