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Keep a Procrastination Log, Know Your Obstacles, and Plan to Overcome Put simply, we need to use worrisome thoughts as action triggers.
Table of contents

The Eisenhower Matrix prioritizes your tasks by urgency and importance, which results in four quadrants that each require a separate approach and strategy. In addition to sorting tasks by urgency and importance, the matrix also identifies tasks that you should either delegate or completely remove from your life. They are the tasks that need to be done in order to avoid negative consequences.

This matrix can also be used in your personal life. Examples of Q1 tasks in your personal life may be a crying baby, a medical emergency, or something burning in the oven. Simply put, Q2 tasks usually relate to your long-term goals. In an ideal world, this is where you want to invest most of your time. What are some examples of these tasks?

Well, exercising is important to your health. So is spending time with your family or working on a certificate that will improve your career path. This is the quadrant for those tasks that, in hindsight, turned out to be not very important. Taking on Q3 tasks often occurs when someone asks you to do something that does not directly benefit you or get you closer to achieving your goals.

How To Stop Procrastination (3 Simple Tricks)

So, you can delegate this task to someone else. It may seem urgent while it is ringing, but a task like this can usually be handled by other people. In fact I encourage you to purposefully procrastinate on these items. They are simply a complete waste of your time. If you are able to identify and eliminate all of your Q4 tasks, then you can free up much-needed time that can be reinvested in Q2 tasks.

Having a balance between your professional and personal life is important, and downtime helps you regain your energy. The challenge here is to spend most of your time in Q2 and just enough time in Q4 to relax. This often happens because we fail to complete those small, seemingly unimportant tasks.

10 Scientifically Proven Tips for Beating Procrastination

By ignoring the activities that can be easily resolved, we build them up in our mind as being tougher than they actually are. There are two strategies that can help you do this. On the other hand, if a task requires more than a few minutes of effort, then put it on your calendar and schedule time when you can take care of it. For more on the two-minute rule, check out this video, which of course, is will take you less than two minutes to watch. Single-handling can remove the stress created by the small tasks you procrastinate on because it forces you to complete any task that you start. The idea here is whenever you begin something, you need to see it to its conclusion.

The purpose of mini habits is to remove the resistance that you feel when it comes to starting a difficult or time-consuming task.


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Mini habits work because they eliminate motivation from the equation. Everything goes perfectly in the first week. You join a gym, attend a few classes, and enjoy the endorphin rush of frequent exercise. You miss classes for a variety of reasons: Your kid has the flu. The roads are covered in snow. You have to wash your cat. The mini-habit concept prevents this scenario because it eliminates that overwhelmed feeling you get when you think a task is too difficult to complete.

A Foolproof Method to Overcome Procrastination and Achieve Your Goals

As motivation wanes, so does progress. In other words, the simplest, most effective way to create a lasting change is to create a goal that might seem too easy to complete but is also so easy that you can do it on a consistent basis.


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  4. 1. Get to the Root Cause.

    5. You, on the other hand, can take any large project and chip away at it using what I call elephant habits , which I discussed at length in my book Habit Stacking: Small Changes to Improve Your Health, Wealth, and Happiness. We know it must be done, but we avoid starting because dedicating a few days to it sounds as fun as getting a root canal.

    Thankfully, an elephant habit will help you complete a project one bite at a time. The goal here is to chip away at a simple but time-consuming project in 5- to minute daily increments. You can do this with many of the larger tasks on your to-do list, such as:. Rather than building it up in my mind as a horrific ordeal, I overcome inertia by scheduling a minute daily block where I can chip away at the project.

    The idea here is to work for a short period of time and then give yourself frequent breaks. Once you complete a sprint, you can take a quick break and then start a second sprint.

    Humans are programmed to procrastinate

    The strategy that I recommend for completing these sprints is a system called the Pomodoro Technique. The Pomodoro Technique is a popular time-blocking system, created in the s by Francesco Cirillo, that has been embraced by entrepreneurs and work-efficiency experts. Cirillo recognized that humans can focus on only a limited amount of time before becoming distracted.

    He named his technique after a popular kitchen timer that looks like a tomato hence the name Pomodoro, which is Italian for tomato. The timer was used like any old kitchen timer, but Cirillo experimented with time blocking until he discovered the most effective usage of time blocks for efficiency in work production. You might assume that this technique is not as effective as working without breaks.

    But think back to those times when you tried to do a task for an extended period of time. In all likelihood, you were energized at first, then you reached a point when your concentration dropped off. Finally, you probably felt the urge to do anything besides your current task. The Pomodoro Technique prevents these distractions because it keeps your mind fresh and focused. With the scheduled breaks, you have an opportunity to take a few minutes off to relax. When it comes to time blocking, the amount of time you choose really depends on your personal preference.

    I like the Pomodoro Technique because it has a nice symmetry. The 25 minutes on and 5 minutes off adds up to 30 minutes. You can schedule these minute blocks throughout the day and use these sprints to complete those challenging tasks that you would normally procrastinate on. Finally, if you'd like to learn more about the Pomodoro Technique, I encourage you to watch this video by Thomas Frank.

    One of the best strategies you can use to permanently and on how to overcome procrastination is to become comfortable being uncomfortable. Mastering this skill can allow you to do pretty much anything. You can stop procrastinating, begin that exercise regimen, eat healthier, get that degree, speak in public, and overcome specific challenges in your life. Truthfully, most people choose to avoid being uncomfortable. Just the thought of working hard or experiencing some level of pain is the main reason they fail to change their habits.

    How to stop procrastinating for good: a guide for writers

    First, pick up a task that makes you think twice. Start counting down from There was a study that was conducted between 2 groups. Surprise-surprise the 2nd group faired better than the first, all acing in their projects. Step wise process of this method follows: Step 1: Eat an elephant. You heard it right. But where will you start? Step by step or the whole elephant? Try and sort things out in chunks and bits. Easier to chew and easier to complete right? Step 2: Pick off the goblins. In the game of Zelda, fighting the goblins was the easy and the fun part.

    So, for the project you want to complete, start with the easy part at first. This way, your brain would release dopamine, a reward hormone more on this on later articles , and you feel genuinely good about the project. Switch off your phone, let someone change the password to your computer, etc. Also, change the environment all together. This will help you significantly. Trigger: In case of procrastination, stress is the trigger. Pattern: So due to stress, you avoid doing something. Before diving into some tactics to stop procrastinating, you should know why you procrastinate in the first place.

    Time management goes only so far; the emotional reasons for delay must also be addressed

    According to Pychyl, procrastination is fundamentally a visceral, emotional reaction to what you have to do. Pychyl, in his research and during our interview, identified a number of task characteristics that make you more likely to procrastinate. Tasks that are aversive tend to:. Chronic procrastinators want to eliminate the negative mood or emotions now, so they give in to feel good. They give in to the impulse to put off the task until another time.