How to Overcome a Procrastination Habit

Think of the last time you had a to-do list filled with everything you wanted to accomplish for the day. Maybe you're thinking of a to-do list that is work-related. It may mean clearing out your inbox, getting your budgets in order, or getting a head start on a large project. Or maybe you immediately thought of all of your house chores like laundry, vacuuming, going grocery shopping, or mowing the lawn.

Are you someone who dives right in or are you the type of person that needs a little extra motivation before starting? To be honest, everyone can be either depending on the day or task. Every single person has procrastinated before and will probably do it again with something in their life.

Here's how to overcome procrastination if it's starting to become a habit.

Admit You're Procrastinating

One of the best ways to overcome procrastination is to actually admit to yourself that you're procrastinating in the first place. You can't expect to move forward if you're not actually aware that you're procrastinating, to begin with. When you admit that you're procrastinating, you're becoming more aware of the problem.

After you acknowledge it, you can take the necessary steps towards making sure you're not procrastinating in the future.

Plan Your Day Ahead of Time

Planning your day out in advance can help you avoid procrastinating. By having a plan in place, you can make sure you're staying on track and on task to get everything done. Make sure you're trying to get your larger tasks completed before the smaller tasks that may not have deadlines.

You also want to make sure your to-do list is filled with items that you plan on completing no matter what. These could be things like going for a walk outside, hitting up the gym, or finding time to watch TV or read a book before bed.

Shift Your Focus

When you procrastinate on something, you're only going to feel rushed, stressed, and anxious when you actually start to work on that task. Shift your focus to some of the things that you can do in the current moment to help you not feel negative about the task. Make a list of small tasks that you can accomplish to get you a little closer to the finish line.

You don't have to complete the entire project. You can work on reducing the amount of work that needs to be done on it. Break a task down into smaller mini-tasks. This can be a great way to help you not feel so overwhelmed about it.

Take Breaks

I know what you're thinking. If you're procrastinating, isn't taking a break from doing what you're actually supposed to be doing still procrastinating? Yes and no. Taking a small break can actually help you boost your creativity and productivity.

Try setting a certain timeframe that allows you time for a quick break. When the time that you set aside is over, make sure you jump back into trying to check items off of your to-do list.

Next Steps

Procrastination isn't always a bad thing. It can be when it starts to become a more regular part of your routine or a bad habit. Procrastination could mean that there is an underlying mental health condition. A therapist will be able to work with you to help you figure out why you may be procrastinating on certain tasks. They'll also be able to help you implement positive coping mechanisms that you may not have considered yet.

If you're interested in learning more about therapy for procrastination, reach out today to set up a consultation for anxiety therapy.