Procrastination is a common and frustrating problem that many of us freelancers and small business owners deal with on a daily basis. At one time or another we’ve all procrastinated over a task we need to complete, a problem we need to solve, or a goal we want to achieve. Procrastination affects our productivity which can have a drastic effect on our small businesses. We need to make sure it doesn’t become a habit, but how?
It's not always easy to understand or overcome procrastination, so we’re here to help. In this blog post, we’re looking at what causes procrastination, which type of procrastinator you might be, and how you can overcome your tendency towards putting things off.
Why Do We Procrastinate?
Procrastination is a real thing. It’s not just an excuse to get out of doing something you don’t want to do—it’s a real mental state that affects our body and brain. When we procrastinate, our brains do a lot of things, many of which we aren’t even aware of. Once we learn what our brains are doing, we can learn how to stop hesitating and start doing.
The procrastination cycle is what keeps us procrastinating time and time again, sometimes even on the same task each time.
There are 4 stages in the cycle of procrastination:
- Assumption - Your brain makes an assumption about the task ‘it’ll be too difficult’, ‘I might mess it up’, ‘I don’t have time for this’.
- Build-up - You begin to feel stressed, worried, or resentful about the task, and this prevents you from being able to get started.
- Avoidance - You find ways to avoid doing the task and instead find a distraction and make an excuse. ‘I’ll do it tomorrow’, ‘I’ve got plenty of time’, ‘I’m not in the right mood.’
- Consequence - The positive consequences, such as short-term relief and enjoyment from your procrastination activity, are pay-offs that keep procrastination going. The negative consequences of procrastination, such as guilt, stress, or overwhelm, also keep procrastination going, making the task or goal seem even more challenging.
The specific reason for your procrastination is often linked to the type of procrastinator you are, so let’s take a look and see where you fit.
What type of procrastinator are you?
Knowing which type of procrastinator you are can go a long way to helping prevent future procrastination. Think about which of the following resonates with you:
The Perfectionist procrastinator
“If I don’t get this right, they’ll judge me.”
The Perfectionist is overwhelmed by expectations, wants things to be perfect, and feels there is always room for improvement. This procrastinator procrastinates to avoid being embarrassed by, or judged for, substandard work.
The Novelty-Seeker procrastinator
“It is too nice a day to spend time on this”
The Novelty-Seeker gets bored quickly with the same old routine. Everyday tasks don’t excite them unless they really want to do them. They’re always coming up with new ideas and projects to take on, or wishing they were somewhere else doing something else. Often, they don’t do what they should be doing until they genuinely feel like doing it.
The Rebel procrastinator
“I’ll do it when I want and how I want.”
The Rebel is a free spirit who values their individuality and freedom. They resist being told what to do, even if it’s for their own good. They don’t like feeling controlled by others or by their schedule and prefer to maintain complete control.
The Crisis-Maker procrastinator
“I have plenty of time; I’ll do it later.”
The Crisis-Maker thrives on pressure and finds it easier to work when there is a deadline. They often leave things to the last minute, resulting in panic and stress. However, the thrill of getting a task done under pressure energises them when the task would otherwise seem dull or boring.
The Over-Doer procrastinator
“I've got too much other stuff to do.”
The Over-Doer has a hard time saying no to people and struggles to prioritise their work. Regularly agreeing to do more than they can realistically manage causes them to feel constantly overwhelmed. Their inability to prioritise their work leads them down a path of procrastination.
How Can We Stop Procrastinating?
Here are some tips to help you stop procrastinating:
Spot your triggers
What are your reasons for putting things off? The procrastinator types above should help you with this. The more aware you are of your triggers, the easier it will be for you to spot when you’re beginning to procrastinate.
Know your procrastination activities
What are the things that typically distract you? These activities may not themselves be harmful; we all need variety and enjoyable activities in our lives, but they become a problem when we don’t complete crucial tasks or goals because of them. So try and get into the habit of asking yourself ‘Am I doing this as a way of procrastinating?’
Find your solution
What works for one procrastinator may not work for another; it’s important to try different strategies to find the one that works for you. Here are some suggestions:
- Create a to-do list - This can help to overcome any feeling of overwhelm; getting it down on paper enables you to prioritise like a pro and plan more easily.
- Break it down - Creating smaller tasks or goals will help to make each task or stage more manageable and achievable. This can reduce overwhelm and increase motivation, meaning there’s less chance you’ll put it off.
- Make a plan - Make a plan each night for the following day and stick to it. Put your most important tasks and goals in the plan, scheduling them for a specific time. This will give you little time to procrastinate.
- Set realistic timescales - The planning fallacy causes us to create unrealistic goals and deadlines. To counteract this, give yourself ample time to complete your tasks or goals. It can be helpful to reframe your timescales; instead of one week, use seven days; instead of half an hour, use 30 minutes. Reframing time can make things seem more immediate.
- Prioritise - Knowing the priority of each task or goal will give you an idea of where to start. If you’re stuck on how to prioritise, check out our article on prioritising like a pro.
- Eat that frog - Tackle the most challenging, dreaded task on your to-do list first. Accomplishing that task first frees up space, clears your mind and brings more focus to the rest of your day. It also gives you less time to talk yourself out of it. See it. Do it. Accomplish it.
- Set a timer - Use a timer to break your working day into separate super-focused intervals, be sure to clear away any distractions before you begin and take short breaks between each stint.
- Visualise - Thinking about how you’ll feel once you’ve completed the task or achieved your goal is a great way to increase motivation. How will you feel? What will it mean to you? How will you treat yourself?
- Reward yourself - Decide on a treat for yourself for accomplishing the task or goal. It doesn’t have to be anything extravagant; what about a nice walk, a cup of tea or a takeaway for dinner?
- Try for 5 - Commit to spending just 5 minutes on your task or goal. If you still don’t feel like doing it after the 5 minutes, allow yourself a break. But often, 5 minutes is enough to get the ball rolling and get you focussed.
- Tell someone - Telling someone about your plans is great for accountability. Tell someone what you hope to achieve and by when, then ask them to check in with you. A business bestie or Virtual Assistant can make a great accountability buddy.
- Allow for procrastination - If you’re scrolling social media (or any other procrastinating activity) and are aware of your procrastination; allow yourself ten more minutes and then commit to cracking on with the task. Set the alarm on your phone to be sure you stick to it.
- Learn your best times - Work out which time of day you are most productive, creative, or energised and make use of this time to get started on your tasks or goals.
Show some compassion
Procrastination is more common than you think and is actually linked to emotions and mood regulation. Show yourself compassion, and don’t be too hard on yourself. Practice self-forgiveness to feel more positive about yourself and reduce the likelihood of procrastination in the future.
Conclusion
We can all relate to the struggle of procrastination. It’s a natural part of our lives that most people experience at some point, but it can be harmful to ourselves and our businesses if it becomes a habit. Hopefully, this blog has brought you closer to breaking free from procrastination so your small business can thrive.
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