Do you want to beat procrastination? Join the club.
Overcoming that all-important daunting task you have been avoiding can be tricky, especially when you’re a procrastinator. The practice of procrastination has plagued us for centuries. Modern civilization is all too familiar with putting off things for later. Historical figures like Leonardo da Vinci, Pablo Picasso, Benjamin Franklin and countless others have spoken about this subject. They deemed procrastination as the “enemy of results.”
All of us know that procrastination has a hefty price, yet we end up doing it anyway.
A highly cited study, published in the American Psychological Society journal by Dianne Tice and Roy Baumeister discusses the cost of procrastination. It is related to:
- Depression
- Irrational beliefs
- Low self-esteem
- Anxiety
- Stress
Procrastination is not innocent behaviour. It’s a sign of poor self-regulation.
Here are 5 proven ways to beat procrastination (backed by science):
1) Start Today, Start Now
Once you’ve narrowed it all the way down to one task, you must take immediate action.
Today. Right away.
If it feels intimidating or you don’t think you have enough time to complete the task, try practicing the Five Minute Miracle technique below.
2) The Five Minute Miracle Technique
This is among the best techniques to help people beat procrastination. The Five Minute Miracle involves asking yourself; “What action can I take in less than five minutes today that moves this forward even the tiniest bit?”
Once you identify a small doable proportion of the task, set a five minute timer and get to work. Studies show that once you start something, you’re much more likely to finish it. This is due to a psychological phenomenon called the Zeigarnik effect. It says that unfinished tasks are more likely to get stuck in your memory.
The Five Minute Miracle is all about kickstarting your mindset into working on tasks through small steps and tasks.
3) Practice A Power Hour
Once you start doing the Five Minute Miracle consistently, it’s time to put down your foot on the gas and power up. A Power Hour consists of putting away all distractions and working in concentrated chunks of time. Work for 20 minutes and then rest for a few to refresh yourself. This will help your brain and body achieve optimal performance.
Working in intervals is important to maximise your output and efficiency. Science has discovered that our brain goes through peaks and valleys. Thus, it is important to work in tandem with those peaks and valleys by balancing concentrated, focused time with relaxation and integration.
4) Be Kind to Yourself
Research shows that the more you can forgive yourself for past procrastination, the more likely you are to overcome your current procrastination and take action. Practice self-compassion when thinking of your past experiences of procrastinating.
5) Have a Procrastination Power Song
Pick a song that really gets you energized. Play it whenever you want to tackle something you’ve been procrastinating. The brain likes to have a trigger to create a new habit. Moreover, you’re more likely to follow through when you’re feeling good in your body.
Upbeat and motivational tracks like ‘Eye of the White Tiger’ and ‘Ain’t No Mountain High Enough’ might just be what you need.
Written by Gagan Dhawan
