Studies suggest that around 20% of adults are chronic procrastinators. Does that sound familiar? Do you have a hard time getting daily tasks done? Maybe you struggle to meet deadlines at work, or you put things off until the last minute, so you’re constantly stressed about them.

Everyone knows procrastination can be problematic, but that doesn’t always stop us from doing it. Whether you put things off to scroll on your phone, sleep in, or simply to keep them “out of sight and out of mind,” procrastination is a negative habit to get into, and not always an easy one to break.

Thankfully, it’s not impossible to overcome a procrastination habit. Let’s cover a few tips that can help you get on track and stay on top of your tasks.

1. Recognize the Pattern

The first step in overcoming a procrastination habit is to figure out why you’re putting things off. When and why do you tend to procrastinate — at work or at home? Is it just a lack of motivation, or a deeper issue like a fear of failure that’s causing you to start slowly?

2. Break Things Down

Some procrastinate because certain tasks seem overwhelming. One of the best ways to combat this is by breaking things down into smaller, more achievable tasks. Set attainable goals for yourself every day and deadlines that will help you stay on track.

Small goals seem far less overwhelming. They’re more manageable and will give you a sense of accomplishment and motivation when you complete each one, so you’ll be more likely to keep going.

3. Practice Time Management

It’s easy to get distracted in today’s tech-forward world. One of the easiest ways to make sure you stay organized is to create a to-do list each day. Prioritize the things that need to get done first, and you’ll feel a larger weight lifted once they’re finished, so you can stay motivated to continue on to the smaller tasks.

Nowadays, there are apps and programs that can help you with time management. Research which programs can help with workflow organization, including website blockers.

4. Create a Productive Workspace

If you’re having trouble getting things done at work, look at your environment. Is your desk cluttered? Is your office space inspiring? Even if you work from home, do you have a dedicated area to get things done?

Cultivating a productive work space can make a big difference in your motivation. Where you work should be a space that fosters creativity while keeping you focus. Reducing clutter, having a dedicated office space to get things done, and making sure the space is quiet and free from distractions will help you stay motivated and on track.

5. Celebrate Small Wins

It’s easy to get down on yourself if you struggle with procrastination. Remember that everyone deals with it from time to time, so be self-compassionate as you try to improve.

One of the best ways to do that is by celebrating small wins. Even if you complete a small task, acknowledge it. Do something to “celebrate” that will help motivate you going forward. That might include taking a short break or rewarding yourself with your favorite coffee drink. Find what works for you and focus on the wins, so you’re less likely to stay stuck in a negative thought pattern.

6. Talk to Someone

If you’re really struggling with procrastination, consider talking to someone who can help you stay on track. Having a support person in your corner who understands your goals and will hold you accountable can make a big difference.

If you find that you can’t seem to overcome procrastination on your own, it might be time to work with an anxiety therapist. Maybe you’re finding it difficult to start (or finish) things for a deeper reason, and talking to a professional can help you get to the bottom of it. If you’re ready to take that step, contact me today.