Procrastination: Practical Tips to Combat

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In our previous blog, ‘Procrastination – What type are you?’, we identified four different types of procrastinators – the anxious, fun, perfectionist, and those who always believe they have plenty of time. However, knowing what type you are is one thing…doing something about it is quite another!

The theory behind procrastination

Time inconsistency refers to the tendency of the human brain to value immediate rewards more highly than future rewards. I’m paraphrasing James here (first name terms obviously!) – the best way to understand time inconsistency is by imagining that you have two selves:

• Your Present Self
• Your Future Self

When you set goals for yourself — such as losing weight or learning a language — you are making plans for your Future Self; i.e. you are envisioning what you want your life to be like in the future.
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However, whilst the Future Self can set goals, only the Present Self can take action. Researchers has proved that the Present Self responds to instant gratification, not long-term payoff. So, when the time comes to actually make a decision, you are no longer making a choice for your Future Self – your brain is now only thinking about your Present Self.

Hence, the Present Self and the Future Self are often at odds with one another – your brain understands the long-term benefits, but is predisposed to prefer immediate gratification.

So, you have to find a way to bring future rewards and punishments back into the present moment – this involves crossing the Action Line.

There’s some good news here – once you cross the Action Line, the pain begins to subside – it’s easier to do the work rather than procrastinate. The guilt, shame, and anxiety that you feel while procrastinating are usually worse than the effort and energy you have to put in while you’re working. The problem is not doing the work, it’s starting the work.

I’ve taken some practical tips from James Clear, author of the #1 New York Times bestseller, Atomic Habits, and combined them with some of the strategies suggested by our BLT networking group discussion.

In reality, we are not confined to one single type of procrastinator – the avoidance often fits the occasion – however, we do tend to have a dominant type which asserts itself more than others.  So, here are the practical tips to overcome procrastination and get you across the Action Line, split by type.

1. Anxious Procrastinator

The 2-minute rule: “When you start a new habit, it should take less than two minutes to do.”
The idea is to make it as easy as possible to get started and then trust that momentum will carry you further into the task after you begin. Once you start doing something, it’s easier to continue doing it.

The 2–Minute Rule overcomes procrastination and laziness by making it so easy to start taking action that you can’t say no.

Basically, if you commit to nothing, you’ll be distracted by everything.

2. Fun Procrastinator

One of the best ways to bring future rewards into the present moment is with a strategy known as temptation bundling; i.e. combine a task you like with you which you like to avoid!

For example:

• Only listen to audiobooks or podcasts you love while exercising.
• Only get a pedicure while processing overdue work emails.
• Only watch your favorite show while ironing or doing household chores.]

3. Plenty of time Procrastinator

Commitment devices

• Direct debit
• Not buying tempting food
• Block social media channels

4. Perfectionist Procrastinator

Before diving into your work, make a conscious decision to lower the bar. Free yourself from the expectation that you have to give 100 percent of yourself to everything you do.

“Tackling perfectionism requires disrupting all-or-nothing thinking,” says Dr. McDowell. “For example, if you’re trying to get your inbox organized, it’s not going to help if you consider that as one single task. Figure out what the components of the task are, and take them in bite sizes.”

Conclusion

Just do it!

Nike Slogan

In ancient Greek civilization, Nike was a goddess who personified victory (her Roman equivalent was Victoria, hence the word ‘victorious’), so I think it’s rather apt that Nike’s company slogan is shorthand for overcoming procrastination, don’t you?