Three Steps to Beat Procrastination

By Damian Housel

“I have time, I can do it tomorrow.” If this sounds familiar, you're not alone. This is something I've told myself countless times, knowing full well there was no time, and there was no tomorrow. As a matter of fact, as I sit here and write this blog, I can’t help but think about all the times I said that very statement. The irony of writing about procrastination while procrastinating makes this topic all the more fitting. Over these last couple of weeks, I’ve known that this blog’s due date was creeping up. But as fast as the anxiety for completion came, so did the thoughts saying, “I should focus on my exams; I can always do this tomorrow,” or, “Exams are much more important than a blog; I’ll do it tomorrow” (I indeed did not focus on my exams and instead dilly-dallied). However, this so-called tomorrow only came when the due date loomed, and here I am, finally writing about the very thing I’ve been avoiding.

Procrastination is something most if not all of us have struggled with at some point in time in our lives, and beating it isn’t as simple as just “deciding to do work”. That's where this blog comes in, and if you're reading this, the three step method I'm about to show you most likely worked (hopefully).

Step 1: Understanding Procrastination

Just like with any problem in life, we first need to understand what exactly the problem is. When it comes to procrastination, people often think the problem is laziness or lack of time management, when in reality it's often deeply rooted in psychological mechanisms. In other words, procrastination is the act of delaying/postponing a task despite knowing that there will be negative repercussions. But the question is why? 

Many psychologists believe that procrastination comes from a desire to avoid negative emotions; tasks that may seem overwhelming, boring, or uncertain trigger feelings of anxiety, frustration, or self-doubt.  Instead of facing those feelings head-on, we distract ourselves with other, less emotionally intense activities-whether it be doom scrolling on TikTok, cleaning everything around you to make it easier to focus, or just binge-watching an array of shows.  

In my own case, the task of writing this blog felt daunting; I don't really like writing due in part to my lack of skill. I know it would require focus and creativity, but with exams I just never felt like I was in the “right mindset,” so I convinced myself to hold off till exams were over. However, what I was really avoiding was the discomfort of starting something I wasn't entirely confident about. The key to understanding procrastination is realizing it’s not just a time management problem, it’s a psychological mechanism that's protecting you from distress. Recognizing this can help you shift from blaming yourself and focusing on surface level tasks to understanding this is something that's not going away and tackling the root cause.

 

Step 2: Identify What Type of Procrastinator You Are 

Oftentimes people see procrastination as singular: everyone having the same symptoms to this one problem. But do you know there are different types of procrastination? Understanding which one you are can be crucial to overcoming procrastination. While the types can vary, here are three I feel are common:

•  The Perfectionist 

You often delay tasks because you’re afraid of not doing it perfectly. You tend get caught up in the small details, and this prevents you from even starting the task let alone completing it. Perfectionists tend to fear failure, and from this self-inflicted pressure to be perfect, a person can easily become paralyzed..

• The Thrill-Seeker 

You enjoy the adrenaline rush of completing tasks last minute. You often tell yourself, “I work best under pressure,” but in reality, you're just creating unnecessary stress. A tight deadline makes the work feel urgent and exciting, but often it leads to subpar, rushed work. 

• The Avoider

You put off tasks because they trigger unpleasant feelings. Whether it’s fear of failure or simply a lack of confidence, avoiders delay tasks as a way to escape these negative feelings. This style of procrastination is deeply tied to fear and anxiety. 

  For me, I most closely relate to the avoider and perfectionist, but I’ve been known to dabble in the occasional thrill seeking. I was hesitant to start this blog because, as I said before my writing skills are a little lackluster, this lack of confidence made me feel that I wouldn't be able to convey my ideas which in turn led me to avoid it altogether.    

 

 

Step 3: Tips to beat Procrastination

Now that you know what procrastination is and what type you are, it’s time to tackle it head on. Here are some tips that helped me finish this blog!

• Break it Down  

One of the biggest reasons we procrastinate is because the task seems so big that it's overwhelming. By breaking the task into smaller, manageable parts, the task becomes less intimidating and gives you small wins along the way. For example, instead of thinking, “I need to write a 600-1000 word blog,” I started by telling myself, “I’ll just write the introduction.” Once you split the project into smaller chunks, it becomes much easier to start.

• Set realistic goals

If you’re a perfectionist, give yourself permission to at least make an imperfect draft. Don't aim for perfection right away, as this will reduce the fear of failure. Once you get all of your ideas down, you can then start to edit out the imperfections from there. 

• Reward Yourself

Positive reinforcement or extrinsic motivation can be a very powerful motivator. Give yourself a small reward after completing each step of the task. These rewards don’t need to be massive, they can be as simple as taking a short break or grabbing a snack. Establishing a reward system with yourself can motivate you to tackle more of the project then without.

 

A New Understanding

Writing this blog has been both a challenge and a revelation. By reflecting on my own procrastination and applying the strategies I’ve shared, I’ve come to understand procrastination in a way that’s already benefiting me and I hope it does the same for you.

 

References 

Bernstein, D. A., Penner, L. A., Clarke-Stewart, A., & Roy, E. J. (2008). Psychology (8th ed.). Wadsworth Cengage Learning.

Burka, J. B., & Yuen, L. M. (2008). Procrastination: Why You Do It, What to Do About It Now . Da Capo Lifelong Books.

Cherry, K. (2023). "The Psychology of Procrastination." Verywell Mind . Retrieved from https://www.verywellmind.com/the-psychology-of-procrastination-2795944

Schacter, D. L., Gilbert, D. T., & Wegner, D. M. (2011). Psychology (2nd ed.). Worth Publishers.