How to Overcome Procrastination and Achieve Your Goals
“Procrastination makes easy things hard and hard things harder.”
Importance of Understanding Procrastination and Its Negative Impact on Goal Achievement
I have already touched upon the topic of procrastination in the previous article titled 'Why do I procrastinate?,' where we delved deeper into the underlying reasons. However, procrastination is such a broad subject with a significant impact on our lives, planning, and overall fulfillment that it warrants further exploration in subsequent blog posts.
In this article, I will examine the negative effects of procrastination on goal setting and discuss the best and most commonly used methods to overcome it.
Let's begin with a brief definition of procrastination:
Procrastination can be defined as the act of delaying or postponing tasks or actions that need to be accomplished, often due to various reasons such as lack of motivation, fear of failure, or feeling overwhelmed.
One of the most apparent and detrimental impacts of procrastination on goal achievement is the unnecessary delays in taking action towards your goals, resulting in slower progress or missed deadlines. This alone can leave you feeling dissatisfied and unfulfilled, as your goals remain unaccomplished or underachieved. Additionally, procrastination can cause you to miss out on valuable opportunities, whether they are financial, career-related, or related to personal relationships. It can also increase your stress levels, leading to feelings of depression and disappointment, among other possible side effects.
I'm certain that every one of us has encountered at least one, if not all, of the aforementioned situations at some point in our lives. The feeling of pressure is what I despise the most about procrastination. Deep down, I am aware of my potential to accomplish so much more, so why am I unable to resist the temptation of watching the next YouTube video?
By understanding the negative impacts of procrastination, we can better equip ourselves to combat it and achieve our goals more effectively.
Importance of Finding the Motivation and Taking Action
“The only way to do great work is to love what you do and take action.”
As I always say, the entire subject of productivity and goal setting is highly subjective. What works for me may not work for you. It took me years and countless trials of different systems until I discovered the one that suits me best. And honestly, it's still not perfect.
What I have found to be most crucial is motivation. And motivation needs a motive. What is your motive behind all the work you put into your life goals, planning, and overcoming procrastination? Do you truly want it? Do you truly believe in your goals? Why are you doing this? To be rich? Famous? Live a life without working for someone else? Life without regrets? Is your motive strong enough to help you push through the tough times and inevitable challenges?
If you are not 100% motivated to make this work, and especially if you are not 100% sure why you want it, you will inevitably fail. It's all well and good to decide on 25-minute Pomodoro sessions to tackle your tasks, but if you don't genuinely enjoy working on the task and there is no higher purpose or value behind it, you simply won't do it. And no one can change that for you. Only you have the power to do so.
“Knowing is not enough; we must apply. Willing is not enough; we must do.”
The next step is to take action. Taking action is vital in combating procrastination as it serves as the bridge between intention and achievement. It is one thing to acknowledge your inclination to procrastinate and aspire to overcome it, but it is an entirely different matter to actually implement the necessary steps for transformation.
The same principle applies to all aspects of life. You can accumulate a wealth of knowledge, but without acting upon it, progress remains elusive.
Understand the Causes of Procrastination
I have discussed the causes of procrastination in detail in the previous article about procrastination, so I won't delve too deeply into them in this article.
For the average person without depression or anxiety, the most common factors contributing to procrastination are the fear of failure, lack of motivation, perfectionism, and poor planning.
These factors are often interconnected, and it's highly likely that you may struggle with one or more of them. For instance, as a perfectionist, you may fear falling short of your own high standards. Or if you lack motivation, it's likely because you don't have clear goals or a well-defined plan to work towards.
While fear can sometimes serve as a motivator, relying solely on fear is not sustainable or fulfilling. It may drive you in your day-to-day job out of the fear of being fired or not earning enough, but for personal achievements, fear is unlikely to lead to a truly satisfying life. You deserve a life where your actions are driven by purpose, passion, and genuine motivation, not by fear.
Strategies to Overcome Procrastination
Find your core values
One of the most significant steps you can take, upon which all other strategies will be built, is to discover and define your core values. If you're unsure of what I mean by core values, I recommend reading about them first.
Sitting down and consciously identifying your core values can be one of the most transformative actions you'll ever take. Core values serve as the driving force behind your motivation. They provide you with a clear sense of purpose, simplify your decision-making process, and instill confidence in your actions.
By aligning your actions with your core values, you'll start engaging in activities that truly matter to you. Your life planning will revolve around what truly makes an impact, not only on your life as a whole but specifically on the aspects you deeply desire. Core values will shape you into the person you aspire to be.
Everyone told me that running is an excellent exercise for weight loss, even authoritative figures like doctors. Despite this, I always resisted the idea. The more I heard about it, the more I grew resentful towards running. However, one day I had an epiphany - I needed to take action. I made being fit and losing fat my core values, and I realized that running was the most affordable and effective way to achieve them. So, I finally started running.
Although there are moments of pain and self-doubt during some runs, my core values keep me going. I refuse to give up because being fit and healthy is deeply ingrained in who I am. It's my core values that motivate me to wake up at 5 am and go for a run, and they give me strength to overcome the challenges, even when I'm struggling 5 km away from home, running uphill. When it comes to motivation, nothing beats core values. Absolutely nothing.
Set clear and specific goals:
When you go for holidays you do at least some basic goal setting and planning. This might only happen in your mind but you set a goal, going on holidays to some specific destination, and you make a simple plan of tasks you will execute until you are sitting on the beach at your selected destination.
You have to do some research on where you want to go. You will make sure your work is ok with you taking holidays at an exact date. You will search flights, hotels, and what to do at the destination. You make a plan.
You felt motivated. Goal checked. You feel great.
Why you don't do this with other aspects of you life? Set your goals, ideally based on your core values, and you instantly have a clear vision of where you are going in your life. Core values help you with answering your "Whys?" for your goals, so you have a clear motivation behind each one of your goals.
Take action:
Now that you have the motivation, it's time to take action. Start working on your tasks, one step at a time.
There are always tasks that fall outside the realm of goal setting. These are the day-to-day responsibilities that simply need to be done, even if they don't align with your larger goals. Finding motivation for such tasks can be challenging.
One exercise I recently began practicing, which I call the 'No Brain' approach, involves taking immediate action without overthinking. Let me give you an example. Washing dishes is not something I particularly enjoy. While the ideal solution would be to have a dishwasher, there are still situations where I don't have access to one. In those instances, when I have to wash the dishes myself, I simply do it without allowing my brain to dwell on it. After finishing my meal, I stand up, go to the sink, and start washing. I don't give my brain a chance to contemplate the task. Once I'm there, washing the first plate, the resistance fades away. I continue washing as many plates as needed.
Practice these 'No Brain' actions on tasks that simply need to be done. By bypassing excessive thinking and immediately taking action, you eliminate the mental barriers and create momentum towards completing the task at hand.
Break tasks into smaller, manageable steps
“Little by little, a little becomes a lot.”
What really works, and I cannot stress this enough, when you have larger tasks to accomplish, is to break them down into smaller tasks. This strategy is beneficial for several reasons.
Big tasks can be overwhelming and often lead to a sense of mental paralysis. I'm sure you're familiar with that feeling when you're faced with a substantial task, and you'd rather take a nap instead because you don't even know where to begin. However, by breaking down such tasks into smaller, more manageable pieces, they become less daunting and easier to tackle.
The renowned author of the Harry Potter series, J.K. Rowling faced numerous challenges while writing her first book. As a single mother living on welfare, she had limited time and resources. However, she dedicated herself to completing one chapter at a time, focusing on the task at hand. By staying focused and persevering, she eventually finished the book, which went on to become a global phenomenon.
Completing smaller tasks provides a sense of accomplishment and progress. When you successfully complete a task or achieve a goal, your brain releases endorphins, which contribute to feelings of satisfaction, pleasure, and a sense of accomplishment. These endorphins create a positive emotional state and can enhance your mood and motivation to tackle more tasks.
It's a common occurrence that after finishing one small task, the resistance to work diminishes, and you naturally move on to the next one. This phenomenon is known as the Momentum Principle of Success. It is based on the idea that taking consistent, small actions toward your goals generates momentum and propels you forward. It highlights the importance of initiating and sustaining momentum rather than relying solely on bursts of motivation or waiting for the perfect moment to take action. By consistently taking small steps, you build momentum and increase your likelihood of achieving success.
Each completed small task also builds confidence and self-belief. As you experience small victories, you gain the confidence and knowledge to tackle bigger and more challenging tasks. This process helps you gain momentum and reinforces your belief in your abilities.
Only 5 Minutes a day
One rule that greatly helped me in combating procrastination was the "I give it only 5 minutes" rule. As we have already learned, success in achieving anything lies in small increments. Just like reading for 5 minutes a day can result in finishing several books per year.
The idea behind this rule is that sometimes you start a task with the intention of working on it for only 5 minutes and then giving up. You might feel too tired or lacking the mental energy to continue. However, more often than not, you'll find yourself working on the task for longer than the initial 5 minutes. This builds momentum, and you end up accomplishing more and more.
So, the next time you're about to start binge-watching Netflix, challenge yourself by saying, "I will give this task 5 minutes first." You'll be surprised how those 5 minutes can lead to significant progress and motivate you to keep going.
Learn to say No
This is something many of us struggle with on a daily basis. Most of us try to please others and maintain a positive image. Saying "no" can be challenging in these situations.
The most common scenario is when you say "yes" to something that falls outside your comfort zone or doesn't align with your core values. Often, you regret saying yes the moment you utter it, and as a result, you tend to procrastinate on the task because you lack motivation to do it.
Although it's easier said than done, the simplest solution is to politely but firmly say "no." By clearly defining your core values, you will find it easier to decide what you want to say yes to and what you want to decline.
Utilize Procrastination-Busting Techniques
There are numerous effective time management techniques available to combat procrastination. It's crucial to recognize that each individual may resonate with different approaches and that finding the techniques that align with your working style is essential for success.
Let's talk a little bit more about the procrastination-busting techniques.
Procrastination-Busting Techniques
It all boils down to three key categories: time management, task prioritization, and minimizing distractions.
Time management
What has been proved to be effective is the time blocking technique. You allocate specific time blocks for different activities or tasks throughout your day. Dedicate uninterrupted time slots to work on important tasks and limit distractions during those periods. This technique helps you stay focused and prevents procrastination.
One of the most used time blocking technique is the Pomodoro Technique. You set a timer for 25 minutes and work on a single task with full focus. After the time is up, take a short break of 5 minutes. Repeat this cycle, and after every fourth cycle, take a longer break of around 15-30 minutes. This technique helps break tasks into manageable chunks and promotes productivity.
Task Prioritization
Prioritize your tasks based on their importance and deadline. Start with the most crucial and time-sensitive tasks to avoid procrastinating on critical responsibilities.
One of the commonly used task prioritization technique is the Eisenhower Matrix. You prioritize your tasks based on their urgency and importance. Divide them into four categories: Urgent and Important, Important but Not Urgent, Urgent but Not Important, and Not Urgent or Important. Focus on tasks in the Important but Not Urgent category to prevent them from becoming urgent and causing stress.
Minimize Distractions
Identify and minimize distractions that hinder your productivity, such as social media, notifications, or excessive multitasking. Create a conducive work environment that helps you stay focused.
Overcome Procrastination Mindset
There are a few more things that you can do that might help you overcome procrastination. These suggestions are, in my opinion, highly subjective, and it might take a while to implement some of them. However, in the long term, they can have a positive impact on your mindset.
Cultivate a growth mindset
Embrace the belief that your abilities and skills can be developed through effort and practice. Adopting a growth mindset allows you to view challenges as opportunities for growth rather than obstacles to avoid.
Use the concentrated knowledge of other people to help you to stay motivated and learn new techniques that can help you to stay organized. There are some great books out there, like The Magic of Thinking big, by reading which you will feel more energized. Focus on the process of learning and development rather than solely on the end result.
Develop self-discipline
Cultivate self-discipline by establishing habits and routines that promote productivity. Take a piece of paper and create a simple habit tracker. Decide to make a habit of 'Only 5 minutes a day', and tick the habit box every day. Soon, you will realize that you are doing it automatically every day.
Make a habit of planning your tasks daily, weekly, or within whatever time frame you feel is right for you. The important thing is to have a clear plan and the ability to track your progress.
Overcome perfectionism
“Perfectionism is the enemy of progress.”
Recognize that perfectionism can often lead to procrastination. Embrace the idea of progress over perfection and strive for completion rather than flawless outcomes. Accept that imperfections are a natural part of the learning process.
Utilize the Pareto Principle, also known as the 80/20 rule, in your approach. Focus on completing 80% of your goal or task, even if it's not perfect, and allocate time later for refinement.
If you fixate on achieving perfection right from the start, there's a high likelihood that you'll become stuck and eventually lose motivation, leading to abandoning the task altogether. Throughout the years, I've encountered numerous instances where I thought, "If only I had done this earlier, I..." and the feeling of regret is never pleasant. I strongly believe that finishing something in an imperfect state holds greater value than having a perfect idea that never materializes and potentially leaves you with regrets.
Practice daily affirmations and gratitude
I have found over the years that practicing daily affirmations and gratitude greatly motivates me. Utilize your core values to write down two or three affirmations and repeat them every day.
A simple affirmation like "I have the power to overcome challenges and achieve my goals" said to yourself in the morning before you begin tackling your tasks has a profound effect on your motivation.
This practice is simple and easy to incorporate, yet it has a significant impact on setting your mindset on the right track first thing in the morning.
The same principle applies to gratitude. Expressing gratitude by saying "I am grateful for the opportunities my job brings me" sets a positive tone for the work day ahead. When you acknowledge how grateful you are for your job and the opportunities it provides in your life, it naturally motivates you to work diligently on your tasks.
Conclusion
I encourage you to take action and implement the strategies we've discussed to overcome procrastination and achieve your goals. Remember, knowledge alone is not enough. It's the application of that knowledge that leads to real change and progress.
Start by identifying the underlying causes of your procrastination and apply the techniques we've explored, such as time management, task prioritization, and minimizing distractions. Break down big tasks into smaller, more manageable ones, and leverage the power of momentum by consistently taking small actions towards your goals.
Cultivate a growth mindset, embrace the concept of progress over perfection, and practice self-discipline through the establishment of productive habits and routines. Use daily affirmations and gratitude to set a positive mindset and maintain motivation throughout your journey.
Don't wait for the perfect moment or for motivation to strike. Start now, take that first step, and commit to making consistent progress. Remember that every small action counts and brings you closer to your desired outcomes.
Believe in yourself, stay focused, and remain resilient in the face of challenges. Celebrate your accomplishments, no matter how small, and use them as fuel to keep pushing forward. You have the ability to overcome procrastination and achieve your goals. Now is the time to turn your aspirations into reality. Take action and make it happen!
“Your life does not get better by chance, it gets better by change.”
