How to Avoid Procrastination

by Dr. Sviatlana Kroitar 

We sometimes look at other people and marvel at their grand achievements. It seems that everything comes easily to them. We may even feel stressed and guilty that we are not as effective and brilliant. In response to this anxiety of not being good enough, we become stuck in fear of the next step. We find excuses not to study, invent non-existent obstacles, and take breaks without being tired. We stand still instead of moving. We waste time instead of progressing.  We get discouraged and lose motivation. We procrastinate.

Procrastination means avoiding tasks we are supposed to be doing. Chances are, everyone has experienced something similar when preparing for an exam, working on a project, completing an assignment, or doing some kind of work. Procrastination is a common obstacle that many people face, especially when dealing with a challenging task. This is understandable: the more difficult the work, the greater the expenditure of energy and time we anticipate for its completion and the more we are afraid of possible failure. As a result, we can sit helplessly in front of a blank page for hours, unable to concentrate.

Eliminating procrastination once and for all is unlikely, because we’re all human and we get tired and distracted from time to time. It’s okay to not be 100% productive all the time, and we should accept that. The good news is that procrastination can be greatly reduced by developing certain skills and creating the right mindset. This means that if you are not very good at it now, you can definitely improve yourself. By following our tips, you can be less prone to procrastination.

Plan your time

Create a healthy habit of planning ahead to replace your procrastination habit. Get a paper or electronic daily planner if you don’t have one. Make a list of your essays, assignments, and exams. Schedule time for each task so that the deadlines you set are slightly ahead of the due date. For example, try to finish a paper a week before it’s due. This will give you a sense of flexibility and provide extra time in case of an unforeseen force majeure. Structure tasks by priority and difficulty. Track your progress. Cross off what you’ve done (and don’t forget to enjoy it!) Reward yourself for completing tasks on time.

Set achievable goals. Have realistic expectations of yourself

We all sometimes think of ourselves as Napoleons and Caesars, capable of solving grandiose problems in a short time. But the truth is that you can’t remain effective in extreme mode for long. If you want to live and study in a sustainable and enjoyable way without painful breakdowns and burnout, you need to soberly assess your resources and distribute them optimally. Psychologically, it is much easier to continue moving towards your goals if the pace and speed are comfortable, as you are more likely to maintain consistent productivity and focus.

Set specific goals

If you are worried because of not really understanding what to do, you will procrastinate more severely. Avoid general statements while formulating your goals and steps. Be very specific about what you need to do and when. For example, instead of just saying “start studying for the business law exam,” you can specify “collect material for the first three units of the coursebook, write a summary of this material, learn the main concepts and definitions from these three units.” Setting achievable goals gives you the feeling that you are in control of the situation rather than it being in control of you, and helps you break the cycle of self-doubt and poor organization.

Start small. Break down big tasks into smaller ones

One of the main reasons people procrastinate is because the task seems too complex and overwhelming. Break your tasks down into smaller parts to make the workload look less daunting. For example, you might divide writing an essay into research, developing an outline, drafting, editing, and writing the final version. Have a clear expectation for each section and set a deadline for its completion. 

Learn your productivity cycles and study when you are most efficient and energetic

Some people find it easier to get up early and work in silence, becoming sluggish and unfocused by the evening. Others stop yawning and come into their own by lunchtime. Some find their concentration peaks in the evening. There is no universal pattern of human effectiveness. Take some time to observe yourself to figure out when you feel most alert during the day and build a study routine that works for you. Schedule the most challenging tasks for the best times of day and save easier ones for less productive hours. Avoid switching between tasks too frequently: research suggests that the effort required to adapt to a new task leads to increased cognitive and emotional fatigue.

Create a quality workspace

Make sure it’s comfortable, well-lit, quiet, uncluttered, and tidy. The sight of your desk should not make you want to run away anywhere just to get away from this mess. Your workspace should inspire you and make you want to stay longer. Before you start working, take everything you need for work – laptop, notes, pens, headphones, books – so you don’t have to keep pacing around and get distracted.

Remove distractions

Distractions can easily derail your study plans. If noise distracts you, choose a place to work where you’re less likely to be disturbed: a quiet area of the library, for example. Mute your phone or switch it to airplane mode. Put away any devices that aren’t necessary for work so that calls and notifications from messengers and apps don’t interfere with your concentration.

Honestly analyze the reasons for your procrastination

Until you understand why you put things off, you won’t be able to overcome procrastination. Think about what is stopping you from achieving your goals effectively. Poor time management? Lack of self-confidence? Fear of failure? Don’t try to fool yourself, be honest. Just knowing the real reasons for procrastination will make it easier for you to give it up. Don’t scold yourself for not being perfect as no one is.

Focus on what you want to achieve, not to avoid

Put the task in a larger context and remind yourself of the meaningful reasons for doing it that are truly valuable to you in the long run. You may be struggling with a difficult assignment at the moment, but by doing it, you’re learning a skill that will help you become a better professional. Just look at things from a different perspective, and you may see more meaning in what you’re doing right now.

Perfect time never comes. Start now

Don’t wait for Monday, next month, the right mood, the right alignment of the stars, or good weather. There is no more perfect time to start than now. There is nothing wrong with starting before you are absolutely ready. If you feel stuck, start by simply taking on a small task and writing it down. Finish it and reward yourself. It is always better to do something than nothing as avoiding tasks will not make them disappear. Most jobs require completion, not perfection, and you are capable of much more than you realize.