Procrastination Hacks: 5 Ways to Stop Avoiding & Start Doing

Procrastination is one of my worst enemies.

Even small things like brushing my teeth before bed are regularly avoided.

“I’ll do it in a minute…” only to wake up halfway through the night with fuzzy teeth and a book page stuck to my face.

It is a silent saboteur of countless aspirations and the cause of many of my unbrushed nights. It’s a common foe for those of us in the battle for productivity, and often derails our best intentions and leaves a trail of unfinished tasks and regret in our wake.

But conquering this formidable adversary is not entirely an insurmountable task.

Getting up and getting your stuff done is possible, and it can actually feel good sometimes, not like a chore. It’s all about what you focus on.

Here’s a roadmap to reclaiming your time and sustaining your sanity, sans that little devil of distraction, whatever its face may look like for you at that moment. (YouTube? Shopping? Video Games?)

Procrastination is defined as ‘to put off intentionally and habitually,’ or ‘to put off intentionally the doing of something that should be done,’ according to Merriam-Webster.

It affects individuals across various aspects of life, both in personal life (laundry? Filing your taxes?) to professional life (waiting until the morning of the deadline to complete your presentation).

A study published in the journal Psychological Science found that approximately 20% of the adult population identifies as chronic procrastinators, grappling with the habit in both personal and professional aspects of life.

In general, procrastination often stems from a fear of not meeting expectations, resulting in avoidance behavior.

So by recognizing and addressing this fear through introspection, positive self-talk, and a focus on progression as opposed to perfection can alleviate the psychological barriers that make you want to avoid or delay tasks in the first place.

Stats: According to a study conducted by the American Psychological Association, procrastination is associated with higher levels of stress, anxiety, and lower overall wellbeing.

However, there may be some benefit in delaying tasks, or what they call ‘intentional delay,’ which is taking a more strategic approach. But procrastination is not merely a benign delay in tasks; its impact extends to mental health and therefore physical health.

Remember that if the mind is not at ease, the body is likely right there with it, deteriorating slowly from the effects.

Stress and anxiety are likely induced by the looming specter of unfinished tasks on our list and the figurative weight they can bear on our minds.

All of this can have a detrimental effect on our outlook on life as well as the mental state we have to live with. Understanding the toll procrastination takes on mental health is a critical first step in addressing the habit, and subsequently being able to defeat it.

Research-Based Approach: A study published in the Journal of Personality and Social Psychology suggests that breaking tasks into smaller, more manageable steps can significantly reduce procrastination. You will not only stress less about the upcoming task, but you may actually find joy or momentum in the smaller steps.

Example: I dislike the dishes. I also hate dishes piled in the sink. Compromise: at least once a day I will spend 3 minutes washing or putting away dishes.

Outcome: Often the dishes are done in 3 minutes. If not, at least some of them are done. I feel accomplished and less annoyed than before- both at myself for not doing the dishes, and for the mere fact that there dare be any dishes in the sink in the first place. (I live alone, by the way)

The concept of breaking down tasks aligns with the psychological principle of “chunking,” making large tasks less overwhelming and seemingly more manageable. By focusing on smaller components, individuals can mitigate the anxiety associated with a colossal undertaking, making progress more achievable

If you are a more detail-oriented person, you might love this little trick called SMART goal strategy. Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals will provide a clear roadmap for task completion and therefore encourage you to actually start.

Because sometimes the power lies in just starting.

When you can see exactly what, why, how, and when, your objectives are more well-defined and you’ll have a concrete plan to follow and the likelihood of procrastination minimizes.

Why it works:

A survey by the University of Scranton revealed that individuals who set SMART goals are ten times more likely to achieve them. Read that again. TEN. Seems worth it to take the extra time and plot out the whole ‘SMART’ roadmap then doesn’t it?

Maybe not in the case of brushing my teeth, though. Sigh.

Time management techniques offer a structured approach to tasks, providing designated periods of focused effort interspersed with short breaks. This method harnesses the power of time constraints to enhance focus and productivity during the moments of effort vs non-effort.

One of the most popular and research-backed procrastination hacks is the Pomodoro Technique, which you have probably heard of.

This method involves breaking your work into focused intervals, traditionally 25 minutes at a time, followed by a short break (say 5 minutes).After completing four of these 25-minute cycles, take a longer break (maybe 20 minutes).

The structured nature of this technique helps combat the overwhelming feeling associated with longer, more time-consuming tasks, which often become victims of procrastination.

I’ve also heard of the term MIT (Most Important Task) Sessions- which is similar but with more intensity- each session is 90 minutes followed by 30-minute breaks. Absolutely NO distractions are allowed during these sessions.

Why it works:

Research published in the Journal of Experimental Psychology supports the effectiveness of time management techniques like the Pomodoro Technique. The focused intervals enhance concentration and mitigate the urge to procrastinate and instead to take action

You know the phrase: Just do it.

Another term with a similar meaning coined by author Brian Tracy is “Eat That Frog.” This principle suggests that tackling your most challenging or undesirable task first thing in the morning will leads off your day with a feeling of achievement.

By addressing the most significant hurdle early on, you set a positive and productive tone for the rest of the day and reduce the likelihood of procrastination.

Why it works:

These strategies align with the concept of “pre-commitment,” which means making a commitment in advance helps to overcome the temptation to procrastinate or wait until a ‘better’ or more convenient time.

It capitalizes on the morning energy and determination, setting a proactive tone for the day and also downloading some happy, feel good chemicals into your noggin.

Tony the Tiger is rooting for you!

Introduced by productivity expert David Allen, the Two-Minute Rule is a simple yet powerful hack that you can apply in any aspect of your life.

Basically, the concept is that if a task can be completed in two minutes or less, do it immediately. One of my favorite leaders in the neuroscience space John Assaraf has mentioned that his earliest mentor used the phrase ‘do it now’ constantly throughout the day, and was a machine when it came to productivity.

The idea is to eliminate the smaller tasks promptly, preventing them from accumulating and becoming overwhelming. If you have a list of 8 things to do, but 4 of them can be done within 10 minutes- do them all at once and boom, half of your list is done.

Why it works:

This strategy leverages the psychological principle of momentum. By swiftly completing minor tasks first and foremost, you create a sense of accomplishment that motivates you to tackle more significant challenges following these efforts.

This will reduce the propensity for procrastination.

Which one works best?

It depends. I personally like the Two Minute Rule, because once I get on a roll I feel accomplished already and I am less likely to avoid further tasks.

On the other hand, if you have one really important task and tons of little ones, I might opt for Nike’s Bullfrog just to make sure it gets done and out of the way.

I’ve used Pomodoro/MIT sessions a number of times in the past, and these tend to work well for me in regards to writing and editing assignments and projects, where intent focus is mandatory to be efficient.

No matter which technique I use, as a lifelong procrastinator I am grateful to get my tasks done the first time around. It always leaves me bursting with feel good neuro-chemicals.

In the quest to overcome procrastination, a multidimensional approach proves most effective. Understanding the psychological underpinnings, trying out evidence-based techniques, and leveraging accountability are pivotal steps in reclaiming control over time and productivity.

In other words- it helps to understand yourself and that each person and situation is different. What works for you one day might not work the next, or for the next guy.

I’ve found that when I don’t procrastinate, or at least less often, I feel more fulfilled and good about myself and my life in general. If you have any other tips or tricks please let me know.

Have any of these or other methods worked for you?