When we procrastinate, we don’t get anything done, or we tend to prioritize tasks or activities that are not urgent or as important to give us a false sense of accomplishment. 

So if procrastination prevents us from making significant progress, why do we do it?

Let’s face it: procrastination is often the result of anxiety, numbness, fear of success or failure, worry of judgment from others, overwork, or difficulty concentrating. And to ease our conscience, we often justify our procrastination by the need to be under pressure to be effective and successful.

Most of the time, this isn’t the case. 

Again, we don’t need to be under pressure to get things done; that is just a narrative that we give ourselves to make us feel better about the fact we are procrastinating. 

So how do we stop procrastinating?

First, we need to understand why we do it; as stated above, it is often due to many fears and uncomfortable feelings that are signs that we hold deep beliefs about ourselves that prevent us from acting.

How do we create a sense of safety in the body and work on our beliefs so we feel more comfortable accomplishing the things we are not doing?

As a first step developing a sense of physical safety in the body is one key to completing the things we don’t want to do. There are several ways we can create this sense of inner safety, such as mindfulness and grounding techniques, physical movement, progressive muscle relaxation, trauma-informed practices, and breathwork, to name a few. Creating safety in the body is a significant part of tackling procrastination; you can read more in my other article, Embracing your body – Tips for feeling safe and secure.

When you learn to feel safer in your body, you won’t need to protect yourself by putting everything off until tomorrow. So when you find yourselves in uncomfortable and sometimes problematic situations, you are less likely to experience stress, as you will have learned to stay grounded.

In addition, overcoming the fears and beliefs that drive procrastination is another crucial element of eliminating the lingering. As I mentioned earlier, procrastination is often related to the fear of failure or success and perfectionism, lack of self-efficacy, or self-esteem. So you must address these underlying fears and beliefs about yourself to overcome procrastination.

For now, find below some tips to end your day with the joy of completing what you said you would do: 

Make sure your objective is legitimate.

Ensure that the task you are putting off is legitimate and essential; that you want or need to do it. Knowing that it is an important task will increase your motivation. To help you, think about how you will feel when it is done; it will help you know whether or not it is legitimate.

Set reasonable goals.

You may accomplish more and stay motivated and focused on the path to success if your goals are reasonable. It can also strengthen your belief in yourself and your skills. The possibilities unlocked by proper goal-setting that considers time and capacity are genuinely remarkable and avoid that we set ourselves up for failure. Start small and increase your goals so you can experience some wins, which will be a great motivator.

Break down your tasks.

Divide big projects into smaller, more manageable chunks, so the task feels manageable. Breaking down larger tasks into more minor ones helps you focus on one thing at a time and stay calm. Identify your goals, and break them down into smaller tasks you can accomplish in a reasonable amount of time.

Set your priorities.

With the many tasks to accomplish in daily life, decide what you want to accomplish first, second, third, etc., then set your intention to address each of them individually. By numbering your priorities, you can ensure that you tackle the most critical tasks first rather than getting bogged down in less important or less urgent ones. 

Move towards your goal at your own pace.

Remember that progress is progress, no matter how small, and try not to put too much pressure on yourself. Now that your intention is clear, your project divided into smaller tasks, and your tasks prioritized, it will feel more manageable and less daunting, and you can address each of them in a way at your own pace.

Don’t compare yourself to anyone else.

Please don’t compare yourself to others when it comes to tackling procrastination. Everyone has their own unique pace and style of working, and comparing yourself to others can lead to feelings of inadequacy and further procrastination. Instead, focus on setting achievable goals and working towards them at your own pace.

Be gentle with yourself.

Practice self-compassion and remind yourself that mistakes are okay. It’s important to remember that everyone procrastinates at some point, and it’s not a reflection of your character or work ethic. Try to focus on progress rather than perfection, and be kind to yourself when you procrastinate.

Involve those around you.

Share your goals with friends and family and ask for their support. By involving others, you can increase accountability.

Limit your access to social networks.

Social networks can be a significant distraction, so limiting your access can help you to stay more focused on your tasks. Set boundaries around using social media by allowing it as a downtime reward once your tasks have been accomplished.

Take care of your energetic self.

Take care of your energetic self by engaging in self-care activities that can help you stay energized and focused on tackling your tasks more quickly and efficiently. Make sure to take breaks, sleep well, and do some form of physical activity that helps you to stay energized and focused. 

Be ready for the change.

To shift from procrastination to organizing your goals or resolutions and getting them accomplished, you must first have a strong desire to change something within you. Evaluate your genuine motivation for this change and approach it with a clear sense of purpose.

These tips for ending procrastination will help you define what is essential for you and help you manage your time and energy to focus more effectively on accomplishing the tasks you want to get done.

One last thing. Know that you are not alone in procrastinating, and this behavior affects many people who can reverse this limiting tendency as much as you do. If they have overcome it, so can you!

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