7 procrastination hacks that actually work

Everyone procrastinates. Yes, even the most ambitious among us. We’ve all been there: avoiding a work project, delaying a chore, or putting off a trip to the dentist.

procrastination It often stems from the apparent unmanageability or unpleasantness of the task. or perfectionism–Not lazy.

Avoidance tasks aren’t necessarily difficult or time-consuming, but they can cause discomfort and lead to delays and worse cycles. guiltstress, missed opportunities.

The good news? You can break this cycle. Here are seven strategies to overcome procrastination, reduce stress, and achieve your goals.

1. Start with easy tasks

One of the biggest reasons we procrastinate is because the task seems too big or overwhelming.

The trick is to start small. Breaking a task down into smaller steps makes it much more manageable, and taking the first step builds momentum.

For example, if you want to avoid cleaning your garage, don’t aim to finish it in one day. Instead, focus on organizing just one corner or a single shelf. If you’ve been putting off writing a novel, decide to only write 200 words a day. These bite-sized tasks will help you avoid getting overwhelmed and help you relax and work through them. productivity.

A psychological phenomenon called the Zeigarnik effect also comes into play here. This suggests that unfinished tasks tend to linger in your mind and prompt you to complete them.¹ Once you start, your brain keeps nudging you towards completion.

2. Tackle your scariest tasks first.

We often procrastinate on tasks that we find most unpleasant. Whether you need to have an awkward conversation or have a particularly boring work assignment, leaving these tasks alone will only make them worse. anxiety.

Let’s say you need to call customer service to resolve a complex billing issue. This kind of task can leave you exhausted before you even begin. However, doing it first thing in the morning frees up mental space to handle the rest of your day more smoothly. The idea of ​​”eating the frog”, popularized by author and motivational speaker Brian Tracy, suggests that tackling your most difficult tasks early will help you feel positive for the rest of the day. Masu.²

3. Use rewards to stay motivated

sometimes, motivation We need a little push from the outside. One way to motivate yourself to tackle an unpleasant task is to use rewards. Pair unpleasant tasks with desirable activities, or promise yourself a reward when a task is completed.

For example, if you’re trying to avoid paying taxes, tell yourself you can watch an episode of your favorite show once you’ve finished one section. This method turns the task into a stepping stone to something you enjoy, making it less difficult.

Or, combine tasks with challenging activities. If you need to organize your documents, play some upbeat music or a podcast. Or, if you need to catch up on email updates, treat yourself to a latte at your favorite cafe while cleaning up your inbox. Changing the experience from monotonous to more engaging can help you stay on track.

4. Make fewer decisions

Decision fatigue is a potential cause of procrastination. The more decisions you have to make in a day, the harder it becomes to make the right one, leading to delays and distractions. Simplifying your daily choices allows you to save energy for more important tasks.

Let’s say you’ve been putting off going to the gym. Instead of deciding whether to go every day, set a fixed schedule, such as going every Monday, Wednesday, and Friday at 7 a.m. Automating this decision requires less mental energy and makes it easier to execute. To remove another barrier to exercise, lay out your workout clothes the night before.

Similarly, if you’re having a hard time choosing healthy meals each day, plan your weekly meals ahead of time. By acting on a predetermined decision rather than debating your food choices at every meal, you’re less likely to procrastinate.

5. Apply the two-minute rule

The 2-minute rule, popularized by productivity expert David Allen, suggests that if a task can be completed in less than two minutes, do it immediately.³ This rule helps eliminate small tasks that add up and become overwhelming.

For example, if you need to send a quick email, reply to an SMS, or wash some dishes, do it right away without prolonging it. These small actions may seem insignificant, but they can clear up mental clutter and create momentum for bigger tasks.

The two-minute rule is especially effective for people who often avoid small, boring tasks like filing receipts, folding laundry, or watering plants. Completing these tasks immediately will prevent them from becoming even larger. stressful load.

6. Accept the 70 percent rule

Perfectionism often promotes procrastination. If you wait until everything is perfect before you start a project, you might end up with nothing. That’s where the 70% rule comes in.⁴ This concept encourages you to take action when you are about 70% ready, rather than waiting until you are completely ready.

For example, if you’re preparing a presentation for work, don’t wait until you have perfect slides or have rehearsed it 10 times. Instead, start when you have gathered enough information (about 70% of what you need) and improve along the way.

Or maybe you’re writing a blog post but keep stagnant because you want it to be perfect. Applying the 70 percent rule allows you to write drafts without worrying about details, and with the confidence that you can edit and improve your drafts later. This approach will free you from the paralysis of perfectionism and help you progress.

7. Optimize your environment

Your environment has a huge impact on your productivity. When your environment is cluttered, distracting, or chaotic, it becomes difficult to focus on the tasks that need to be performed. By controlling your workspace, you can eliminate many factors that lead to procrastination.

For example, if you’re trying to study but are constantly distracted by your phone, put your phone in another room. Use a concentration-enhancing app like Forest or Freedom to block distracting websites while you work. To help you focus better, you can also create a designated workspace in your home, such as an organized desk in a quiet room.

If working from home feels lonely and uninspired, try a local cafe, coworking space, or library where you can soak up the productive energy of others. Changing your environment can increase your motivation and help you stay on task.

Remember, the goal is progress, not perfection.