Do you find yourself always pushing off tasks until the last minute? Maybe you let yourself get distracted at work by social media or chatting with coworkers. Maybe you just don’t get things done because they seem overwhelming, or you don’t know where to start.

Procrastination can be a serious problem. But, if you’re struggling with it, you’re not alone. According to the American Psychological Association, about 20% of U.S. adults are chronic procrastinators.

Unfortunately, procrastination can take a toll on your life. It can lead to stress, anxiety, or depression. You might struggle at work or in school. It can even harm your relationships or the time you leave to take care of your well-being.

Thankfully, overcoming procrastination is possible. Let’s cover a few tips and techniques you can use to start getting things done.

1. Get Rid of Distractions

It’s much easier to procrastinate when you have something “better” holding your attention. Unfortunately, distractions keep you from getting things done, and they can sometimes cause you to lose large chunks of time without even realizing it.

Things like scrolling through social media or texting your friends can be incredibly distracting. If you find you have a hard time letting go of your phone while you’re working, it’s best to put it in a drawer or somewhere you won’t be tempted to grab it. Consider installing website blockers that only allow you to view sites at certain times so you can stay focused.

If people tend to be your biggest distractions, create a space that’s conducive to work. Let others know you’re unavailable during certain hours, and let your environment be a productive one.

2. Time Management

Maybe you don’t get distracted easily, but you have a hard time getting things done in a timely manner.

Commit a certain amount of time each day to get your tasks done. It can help to set a timer for each specific task to help you stay motivated. When that time is up, take a five or ten-minute break. This pattern will help you feel refreshed and ready to tackle the next thing.

3. Prioritize Tasks

When you think about everything you have to do in a day, it can quickly feel overwhelming. So, create a list of those things, putting the biggest or most important items at the top. Do those things first so they’re out of the way.

When you get the “looming” tasks done first, you’re less likely to feel overwhelmed by the smaller things that follow.

4. Break Things Down

If motivation is your problem, consider breaking down your tasks into smaller pieces. Get one portion of the task done at a time, crossing it off your list before moving on to the next piece. Each time you get a small thing done, it can give you a boost of energy and self-confidence. It will also jumpstart your motivation and make it easier to keep moving forward.

5. Reward Yourself

Humans love rewards. Our brains are wired for it. So, don’t hesitate to celebrate even your smallest wins. If you get something done, treat yourself in some small way. Take a longer break. Enjoy your favorite coffee drink. Give yourself ten minutes of social media time. These little rewards throughout the day can make a big difference in how you balance your time, and they can motivate you to do more.

If you find that you’re still struggling, consider therapy to help with procrastination. Maybe you’re dealing with stress or anxiety from other issues in life. Maybe there are other underlying issues causing you to procrastinate at work or at home. Whatever the case, discovering the root cause of your procrastination during a low-stress anxiety therapy session can help you overcome it.

Therapy can help you be more mindful and present while teaching more practical strategies to overcome procrastination. If you’re ready to take that step and start taking charge of your time, contact our office today.