We’ve all been there—staring at a mountain of tasks, but unable to take the first step. Procrastination feels like a comfy couch that’s hard to leave. Yet, for most of us, mastering productivity is the key to personal and professional success. So, how do we break free from the grip of procrastination and get stuff done? If you’re suffering from a mental health disorder, procrastination can become your default setting like it did to me, but the further I got behind, the worse I felt.
What Causes Procrastination?
Understanding the root of procrastination is crucial. It’s not just about laziness or bad time management. Often, it’s tangled with emotions like fear of failure or perfectionism. We might delay tasks because they seem too daunting, or because we haven’t yet started building the right habits. Or maybe we’re caught in a cycle of just not doing anything because all of our energy is tied to managing a mental illness.
Dr. Timothy Pychyl, a psychologist from Carleton University, once said, “Procrastination is an emotion regulation problem, not a time management problem.” Knowing that emotional triggers play a role is the first step toward change.
Tackle the Tough Stuff First
Ever heard of eating the frog? As Mark Twain famously put it, “If it’s your job to eat a frog, it’s best to do it first thing in the morning.” This quirky metaphor suggests tackling the hardest task first. Once this daunting task is out of the way, everything else feels easier.
Starting your day with the big stuff boosts your confidence, setting a productive tone. Remember, momentum is your friend.
Use the Two-Minute Rule
This is what worked for me when I was trying to keep up with my life while fighting off depression, anxiety, and panic disorder. If you’ve got a task that’ll take two minutes or less–do it now. This small, yet effective habit, suggested by productivity expert David Allen, ensures that minor tasks don’t pile up. These quick wins can act as motivation boosters, creating a snowball effect on productivity.
Break Tasks Into Manageable Chunks
Big tasks can be overwhelming, causing paralysis by analysis. Break them into smaller, actionable steps. Not only does this make them less intimidating, but it also allows you to measure progress. Celebrate those small victories, and let them propel you forward. I used to do this in college when I wait until the last minute to write a 40-page paper. I backed up and started doing small tasks toward creating what felt like a massive task.
For instance, rather than thinking about “writing a report,” focus on “drafting an outline”. Once that’s done, move to the next subtask, and so on. This is a super effective way to get through tasks that are too overwhelming to tackle all at once.
Set Realistic Deadlines
People often set lofty goals without considering their actual bandwidth, leading to burnout and procrastination. Be honest with yourself about how much you can do in a set time. Set achievable deadlines, and stick to them.
As Dr. Piers Steel, an expert on procrastination, explains, “The more distant a project is from the present moment, the more likely it is to be overcome by competing goals.”
Find Your Peak Productivity Hours
Some of us are morning birds, while others thrive at night. Identify when you feel most energized and focused. Schedule your most demanding tasks during these peak hours. Trust your natural rhythms to guide your work schedule, optimizing productivity and efficiency.
Limit Distractions
In our hyper-connected world, distractions are everywhere. To stay focused, create a work environment that minimizes these interruptions. Turn off notifications, use noise-canceling headphones, or set specific times to check emails and messages.
Digital tools like the Pomodoro Technique can help—work for 25 minutes, then take a 5-minute break. This method boosts concentration while preventing burnout. My daughter, who is in college and has ADD, uses this method when she has a large reading or writing assignment. It does work. Sometimes we set a timer, but other times she says she focuses too much on the timer. Do exactly what works for you.
Seek Accountability
Having someone to check in with can make a difference. Whether it’s a mentor, a friend, or a colleague, find an accountability partner. Share your goals and progress with them. This external pressure provides motivation and keeps procrastination at bay.
“You don’t have to go it alone,” says productivity coach Mike Vardy. “A little bit of accountability can go a long way in breaking the cycle.”
Don’t do this if you think it will bring you shame at how far behind you are. We don’t need to share all of our secrets. When I got behind with keeping my apartment clean while trying to find a cocktail of drugs to help with my mental disorders, I called my parents because I knew they’d understand. And in one day we crushed it and got my place looking like a museum. So pick your supports wisely.
Practice Self-Compassion
Feeling guilty about procrastinating is counterproductive. Instead of beating yourself up, practice self-compassion. Understand that everyone struggles with productivity at some point. Learn from it, and think about how you can improve next time.
Breaking the procrastination cycle while suffering from mental health issues isn’t about being tougher on yourself; it’s about understanding and working smarter. These tips provide a roadmap to improve productivity, making daunting tasks feel manageable. Remember that progress, not perfection, is the goal. By adopting these practical strategies, you’re well on your way to conquering procrastination and enhancing your productivity.
