How to Overcome Procrastination and Banish the Word "Lazy"
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Now that I have your attention, let’s start by banishing the word “laziness” from your self-concept altogether. We will allow procrastination to stay, with the caveat that there are many flavors of procrastination, many of which serve important functions. This is a topic for another article. In the present article, we are talking about increasing productivity on our regular task list, and being more efficient with our time manglement, er, I mean management.
Professionals who face difficulties managing their time and energy can come up with creative tactics to stay on track and make progress on daily tasks and bigger projects. In this blog post, we’ll uncover common blockages to productivity, outline concrete steps to overcome these challenges, and share strategies for boosting focus and efficiency.
Are you ready to let go of beating yourself up for being “lazy” (You are not lazy!) and design a pathway away from procrastination and towards achieving sustainable momentum towards your goals?
The Truth About “Laziness” and Procrastination
It is important to understand that "laziness" and procrastination are two distinct concepts with different causes. Emotions such as anxiety and fear of failure may be the underlying reasons for procrastination, as opposed to “laziness,” which is often perceived as an inherent trait.
The truth is, most people have moments of low motivation or lack of energy. For myself and my clients, being neurodivergent certainly increases when and how long this happens. Labeling these instances as “laziness” is always misleading; it actually blocks productivity. But when we identify and address the root causes of procrastination, we can develop effective strategies to overcome them.
Common Triggers of Procrastination
Identifying specific situations or tasks that regularly lead to putting things off can help you develop strategies for overcoming these challenges. Common triggers include feeling overwhelmed by large projects, perfectionism, negative feelings, or negative self-talk.
Prioritizing Tasks to Overcome Procrastination
Boosting productivity requires prioritizing tasks based on their importance. This helps you focus on what matters most, which can significantly reduce inaction.
Many of my clients find that they lose interest in one-size-fits-all tools once the novelty wears off. I've been there, too—many popular strategies send me into instant overwhelm. What has worked for me and my clients is starting with what already is working. After all, you wouldn't be where you are today if you didn't have some effective tools. For example, many of my ADHD clients find deadlines to be quite effective in getting that dopamine level ideal for productivity. (Pro tip: It’s always good to add a little extra time before waiting until the last minute, because time blindness is a real thing.)
You can also stimulate new ideas by researching some of the tools available. I use a handful of ideas from the book Getting Things Done by David Allen to this day. Here are a few popular techniques that can help you on your journey:
- Eisenhower Matrix: This method involves categorizing tasks by urgency and importance to determine which ones to tackle first.
- Ivy Lee Method: With its simple approach of listing and tackling 6 tasks per day, this method can reduce procrastination by providing a clear and manageable roadmap. Personally, I limit my focus to 3 tasks to ensure I feel successful at the end of each day. I also tend to do the quickest, funnest, and easiest tasks first. Crossing something off my list kickstarts my productivity, giving me precious momentum to handle more difficult tasks.
- ABCDE Method: Assign a letter grade to each task based on its priority level. By categorizing tasks based on their importance and deadlines, this method encourages decisive action. I use a simple modification of this approach: I draw a star next to anything super important that I plan on tackling in the near future.
Strategies for Enhanced Focus and Productivity
Combatting Overwhelm
Feeling overwhelmed by all the things? Some of my favorite tools can feel a bit hokey or contrived, but because I have found them effective, and my clients have too, I share them with you now.
- Sanctioned Rest: Try incorporating morning meditation to set the tone for the day. I think of meditation as sanctioned rest. Instead of feeling guilty for doing nothing, I can claim with a little self-indulgent righteousness that I am meditating. I don’t aim for a quiet brain, because seriously! I’m trying to feel successful here. I just notice things like sounds or sensations in my body, and I keep a journal handy for the best ideas that enter my mind during this time.
- Positive Affirmations: Affirmations are like thought tapes we can plug in when we’re having thoughts that are annoying or not serving us well. If the thoughts I am getting access to are ones like “I am never enough,” I’ll surely do a better job by not thinking it. So I plug in an affirmation such as “I am doing my best and it is enough.”
Time Management
Another suggestion is to use the Pomodoro Technique to maximize productivity and stop procrastination. This involves creating work time limits (usually 25 minutes) followed by brief breaks (usually 5 minutes). This approach allows for mental rest between sessions while maintaining concentration. I confess, I am resistant to stopping a project once I have finally started it, as shifting gears can be particularly jarring for neurodiverse people. I can imagine working for 25 minutes, then stopping, and dropping the task for another couple of weeks! Still, I have some friends in the Immersed VR co-working app that have scheduled Pomodoro groups and my FOMO might just get me to try it.
Creating a Conducive Environment
Making a distraction-free space can also help with workflow. When you’re intending to be productive, it’s a good idea to get away from noises, both visual and audio, to help you focus.
- Organize your desk: My organizing tip is not to hide everything from yourself in a filing system. Instead, sort your tangible clutter into three piles: Urgent (this week), Soon (in the next week or two), and Go Through This Stack Again Later. I resist deciding to toss anything, as that takes up too much time and energy.
- Use noise-canceling headphones: This small step can help you concentrate on your work and be more productive.
- Set specific times for checking emails or social media: I have modified this suggestion in a way that seems to work better for me. I check each notification out of curiosity, but I pretend that I haven’t by taking no action. I do a sweep of all my inputs (Email, Instagram, LinkedIn, etc.) when I’m in the right mood to take action on such things.
Maintain Healthy Lifestyle Habits
There are different ways to improve focus and energy levels, such as regular exercise, proper nutrition, and sufficient sleep. Try to avoid bad habits and instead, pick one little thing to reduce and another little thing to begin. When stretching becomes a habit, I can add something new to my healthy lifestyle plan.
Overcoming the Emotional Impacts of Procrastination
Procrastination often stems from emotional factors such as fear of failure, anxiety, or self-doubt. The best way to overcome these emotions is to develop healthy coping mechanisms.
- Mindfulness: Practicing mindfulness helps you stay present in the moment and reduces stress associated with chronic procrastination.
- Self-compassion: Being kind to yourself when facing setbacks can reduce feelings of guilt or shame. People have already tried yelling at us to get us to do better. It didn’t work for them, either. We need to try some kinder tactics with ourselves.
- Professional help: Working with a productivity coach or mental health professional can help individuals identify and overcome self-defeating patterns, ultimately leading to improved productivity and a healthier mindset. Our experienced coaches at Flanagan Leadership Group can provide personalized guidance and support tailored to your unique challenges and goals.
Conclusion
So, how can you overcome procrastination?
Start by taking action towards your big goals, and remember that progress is better than perfection. Use these strategies on a daily basis to banish procrastination and build a more sustainable, fulfilling path toward success.
Don’t let procrastination hold you back any longer. Click here to schedule a free consultation and discover how personal coaching can help you conquer procrastination for good.