How to beat procrastination.

We’ve all face it- one of the most powerful enemies of a fulfilling life- PROCRASTINATION.

You planned to talk to your manager about a promotion. But you’re not quite sure about his reaction. What if somebody interrupts us and… You’ll wait for the right moment. Weeks later, you overhear a colleague discussing the promotion they’ve already secured.

Or,

You haven’t felt well lately and you’ve been planning to see a doctor but life keeps getting in the way. The car broke down, work deadlines piled up, and the kids needed your attention. Days turn into weeks and you barely have any energy left.

Or,

What about the simple act of washing dishes? I’ll do it later, you tell yourself. But when “later” arrives, the sink is overflowing, and the task feels monumental.

Does any of this sound familiar?!

One of the easiest things is to find excuses for not doing it.

It’s called procrastination and it often stems from deeper emotional (like low self-esteem, fear of failure, overwhelm, perfectionism) and psychological causes (like depression, anxiety, ADHD, unhealthy habits) rather than just from laziness or poor time management- that was exactly my case.

We all procrastinate occasionally, but the real problem begins when it becomes a chronic habit, a cycle that impacts your productivity, relationships, and even physical health.

I’m no stranger to this either. But here’s the good news: procrastination is a habit, and like any habit, it can be broken.

So, what can we do about it?!

Productivity tips- There are a few things that helped me break the procrastination cycle.

Step 1: Acknowledge the Problem

How to beat procrastination if you’re not aware you procrastinate 👻

Everything starts with awareness- realising you’re facing this problem. Yeah, many like to call it CHALLENGE- I like to call it as it is- PROBLEM. Why language matters? Because if we try to “cover” the problem, we won’t feel its full weight and, as Tony Robbins once said “one of the biggest problems that people have is that they think they’re not supposed to have any”.

• So, what tasks are you often delaying?
• What is the consequence of those tasks piling up?
• How does this make you feel?
• How would you like to feel instead?

Now, that I got you to reflect a bit, let me share with you how I got myself out of this vicious cycle of procrastinating.

Step 2: Break the Cycle- How to Beat Procrastination

Identify Triggers and Patterns

You can’t really do much about this if you’re not aware you have a problem. And usually, to identify it, you have to go backwards. 

So, when you catch yourself procrastinating try answering these questions:

• How are you feeling? When answering to this question try a 360-degree approach to identify all aspects. 
• What is your mental and physical state like? 
• What thoughts are crossing your mind? 
• What is your sleeping like? 
• How’s your energy level? 
• Find out what was the moment things have changed for you. What happened before?

To give you a bit of a context, last time I postponed something that I knew I had to do, I was anxious, pissed with myself, haven’t slept much during the last week, and I barely had any energy.

Once you identified the source, if your task is a smaller one, tackle it head on. If not:

Break It Down

For instance, if you keep postponing cleaning the house, ask yourself what area should you start with that would make the biggest/ most visible impact? 

In my case, the worst was happening at work. I was postponing the tasks that I disliked, ending up resenting the whole day and stressing myself knowing that I still have to “do it”. Once I decided to make an effort and begin the day with the daunting tasks, I’ve started feeling energised, proud of myself. Apart from my mood, both my self-confidence and productivity spiked.

Use a Timer for Focused Work

This is something I absolutely depend on when I’m tired and I feel like sitting down for a few minutes scrolling on social media. I set a timer for 5-10 minutes, and when the time is up, I put my phone down. If I want to clean my work area and I’m afraid I might get distracted and loose the sense of time, I set a timer for 20-30 minutes and this way I’m in complete control of how I manage my time.

Reward Yourself

Reward doesn’t necessarily mean to go on holiday. You can do the smallest things, from your favourite activity (ie. watching a movie, going out in the park or taking a long shower), to just having a peaceful relaxing 20 minutes while enjoying your favourite drink. The main point is to set your mind on the reward idea, feel that you deserve it and truly enjoy those moments.

Create accountability 

How to beat procrastination by sharing your desired result with others. 

I usually use this step when I’m setting myself a bigger task. For example, this summer I fixated myself on the idea that I have to revamp my website and I want to do it all by myself. While exploring my options I realised I have to build it from scratch. Therefore, once my desired outcome became clear to me, I’ve set myself a whole month for completing this task. I even announced it on my social media on 1^st of August with the message “Therefore, I wish you all a brilliant summer and see you in September!”. This gave me a sense that I have to keep my word and stick to it.

Step 3: Take the First Step

I don’t want to elude you, beating procrastination isn’t an easy task. It takes consistent effort, reflection, and a willingness to get uncomfortable. But relinquishing in it has the potential of category 5 hurricane- you’ll hopelessly see a disaster unfolding in your life (providing you’re still standing).

So, what’s the first thing that you’re going to do outsmart procrastination?