The most obvious reason why we procrastinate is simply that we may not enjoy the task on hand. However, there may be other reasons as well. Often it is because we may be overwhelmed with multiple tasks, or chronically stressed, disorganized, demotivated, or disinterested. Sometimes, we may even be overcome with laziness. After all who would want to do something boring and perhaps time-consuming instead of lazing on the couch? 

Alas, not all important tasks can be avoided or wished away however compelling the reason, and there is no point waiting for that perfect time to do the task because there really isn't an ideal or perfect moment. 

Here are some steps that may help in taking procrastination head-on! 

Understand Your Motives 

A little introspection about the reason you procrastinate will help in making it less intimidating. Check if you are avoiding a particular task simply because you don't like it or you feel unsure about your skills in handling it. You may find that you just cannot get yourself motivated. There could be other valid reasons as well. Whatever the reasons, it would do well to examine them. You can then focus on how to navigate your way out of this. 

Prioritize Your To-Do List 

An overloaded to-do list is a recipe for disaster! Psychologists say that this is often the most quoted reason to postpone a task though it is counterproductive. When you are confronted with multiple tasks all jostling for attention, it becomes difficult to focus. So cut out tasks that are not important and learn to say no to tasks that others offload onto your plate. Avoid answering phone calls, messages, WhatsApp, and emails while you are focusing on the important tasks. Organize your schedule by breaking down tasks, delegating, and managing your time efficiently. 

De-stress 

Stress is the number one reason why we postpone tasks or exaggerate the unpleasantness factor. When you are constantly stressed, it is difficult to look at things dispassionately and with clarity. As a consequence, we tend to run away from the task at hand by putting it off but at the same time feeling guilty about it. De-stressing does not include watching television or distracting yourself with your laptop or phone. Instead, energize yourself by going for a brisk walk or any physical activity. You can then take on the task with more confidence and energy. Productivity is directly related to the levels of anxiety and stress that you experience. 

Reward Yourself 

We all have an inherent need to relax and enjoy what we are doing. If for some reason however, our work is not giving us joy, then we need to find other things to enjoy so that we can come back energized to deal with the task. Rewarding yourself with small treats will make you happier and hence more able to handle the stress of finishing a task that is not really motivating. All of us need something to look forward to and for gratification. 

Examine Your Expectations 

Try not to have too high expectations of yourself because this can be self-sabotaging. Perfectionists rarely do themselves a favour by setting unrealistic goals. Instead, aim to achieve the best that you can with the available resources. Thinking of that perfect title for your article and getting stuck is not going to enable you to move forward. Starting off with the first few lines will help you get off the mark and give you the confidence to revise the contents or title later. Likewise with any other task that you may have. Waiting for that perfect moment or a perfect project is never really going to work. Give yourself permission to be less than perfect but do your best without being afraid of failure. 
 
Procrastination is really the thief of time and our peace of mind! What helps is to recognize it when we do procrastinate and reflect on why we are doing so. Figuring out the ‘why' often leads us to the ‘how' of overcoming this challenge and then sometimes "Just Do It!", with no excuses. So, what are you waiting for? 

If you would like to discuss this further or need some help or support in this or any other area, our counsellors would be happy to help.