6 Underrated Coping Strategies to Beat Procrastination

Procrastination is the silent productivity killer that lurks in the shadows, waiting to derail your day. Despite knowing the negative consequences, we often find ourselves trapped in its cycle. But what if there were simple, underrated strategies to break free and reclaim our time?

The Cycle of Procrastination

Procrastination quietly sabotages our productivity by tempting us with immediate rewards while delaying important tasks. Even though we know it's harmful, many of us still struggle with it. But why?

Procrastination isn't just about avoiding tasks; it's often about choosing less important things over more crucial ones. This happens because of our emotions and habits, making us feel stressed and anxious and keeping us stuck in a cycle that hurts our productivity and wellbeing.

To break free, it's important to understand why we procrastinate and how we can balance short-term comfort with long-term success. By using practical strategies and being kind to ourselves, we can beat procrastination and take charge of our time and goals.

Now, let's explore five underrated strategies that can help you conquer procrastination and achieve your goals effectively.

The Brain and Procrastination

The amygdala, a set of neurons related to emotional processing and threat identification, releases hormones – including adrenaline – that initiate a fear response when we perceive a task as overwhelming, difficult, or unpleasant. This stress-induced panic can overpower impulses from the prefrontal cortex, the part of our brain which regulates long-term thinking and emotions. This conflict between the amygdala and the prefrontal cortex often results in us choosing less stressful tasks over tasks that feel more daunting. The fear response can be triggered when we have a lot on our plate, when we’re already procrastinating, or even before starting a task due to the anticipation of potential failure or difficulty. Studies show we procrastinate most on tasks that evoke negative feelings, such as dread, incompetence, or insecurity. Ironically, the more we delay, the more dreadful these tasks seem.

While we are all prone to procrastination, some are more susceptible than others. Those who are less prone are driven by the prefrontal cortex, also known as the brain’s “rational decision maker”, while those who are more prone are driven by the desire for “instant gratification.” When instant gratification is in control, it gears toward whatever feels right at the moment, which is generally what's easy and fun. Sometimes it makes sense to do what's easy and fun, like eating dinner, going to bed, or relaxing after a long day of work. However, when there is a conflict between rational decision-making and instant gratification, procrastinators often let instant gratification take the wheel.

Two Types of Procrastination

Procrastination comes in two forms: short-term and long-term. The idea that some people never procrastinate is a myth! Even those with a healthy relationship with deadlines fall prey to procrastination, especially when there are no immediate deadlines. Instant gratification often tricks us into delaying tasks that seem less urgent. It's essential to stay mindful of this tendency and recognise what we're putting off – because, in reality, everyone procrastinates something.

The Psychology of Procrastination

Procrastination is closely linked to negative emotions. Those struggling with low self-esteem or negative emotions are more prone to procrastination, regardless of their time management skills. Contrary to popular belief, procrastinators aren't lazy. Laziness is marked by low energy and general apathy, leading to inactivity. Procrastinators, on the other hand, often distract themselves with less important tasks because they care too much, fearing their work won’t meet their high expectations. The outcome is often anxiety, depression, shame, and even physical ailments. Learn more about distractibility here with psychologist, Dr. Elizabeth. 

Procrastination in young adults often stems from psychological factors like overthinking (rumination) and whether they treat themselves kindly and with self-compassion. Recent research shows that when people overthink a lot, they tend to procrastinate more. In this way, experts have suggested that procrastination might be a way to avoid dealing directly with upsetting thoughts.

Breaking the Cycle of Procrastination

Now, let’s talk about some practical and attainable strategies to beat procrastination!

1. Break Tasks into Smaller Elements 

At work, juggling various tasks and ensuring that they are completed on time is crucial. However, the tasks we face can often be large, multifaceted, and intimidating. That's where the art of breaking down tasks comes into play. Dividing a large task or project into smaller, more manageable parts can not only improve efficiency and reduce stress but also enhance the likelihood of successfully completing your projects.

2. Download StoriBoard!

To effectively break the cycle of procrastination, it's crucial to address and reduce the negative emotions that often fuel it. Download the StoriBoard app today to take a proactive approach to overcoming procrastination. StoriBoard offers Wellness Coaching, where expert coaches guide you through personalised strategies to enhance productivity and achieve your goals more effectively. By booking a session with a Wellness Coach, you can develop better habits, stay motivated, and tackle procrastination head-on. Additionally, you can use the StoriBoard app to connect with a supportive community of peers who share similar experiences, providing encouragement and accountability. 

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3. Journaling

Addressing why a task is stressful and understanding underlying concerns can help ease negative emotions associated with it. Journaling serves as a powerful tool to dig deep within yourself, providing a safe space to explore thoughts and feelings, fostering personal growth and clarity. Writing regularly can reduce procrastination and boost productivity, making journaling essential for maintaining focus and achieving goals.

4. Remove Distractions and Self Reward

Start by removing distractions from your workspace. Identify and eliminate nearby temptations that can throw you off your game. Once distractions are taken care of, make a commitment to yourself: hold off on any rewards until after you've completed your task. By creating a focused work environment and setting clear boundaries, you can significantly reduce the urge to procrastinate.

5. Cultivate Self-Compassion

Cultivating self-compassion is crucial in overcoming procrastination. When you're too hard on yourself for procrastinating, it can amplify negative emotions and make tasks seem more daunting. Instead, practice forgiveness towards yourself for past procrastination. Acknowledge that setbacks happen, and use them as learning opportunities to improve. By practising self-compassion and embracing a positive mindset, you can effectively manage procrastination and approach tasks with greater confidence and motivation.

6. Adopt a Long-Term Perspective

Adopting a long-term perspective is crucial in overcoming procrastination. Remind yourself of the lasting benefits of completing tasks and the potential harm of procrastination over time. This mindset shift can motivate you to prioritise crucial tasks over immediate, less critical ones. Additionally, seek guidance from mentors and managers, utilising their expertise to refine your prioritisation skills. Rather than focusing solely on avoiding procrastination in the present moment, try and cultivate a more expansive mindset of prioritisation that fosters greater personal growth in the long-term. 

Procrastination can be a tough habit to break, but with the right tools, you can regain control of your productivity. The StoriBoard app offers personalised Wellness Coaching and a supportive community to help you conquer procrastination. Download the StoriBoard app today to start developing better habits, stay motivated, and achieve your goals. Don't let procrastination hold you back— your journey to a more productive life begins now!

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Tamar Erlbaum is a Communications and Marketing student at Reichman University and a Marketing Intern at StoriBoard.