Procrastination

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Understanding the Roots of Procrastination to Defuse It

To better understand what procrastination really is, here’s a simple definition : Procrastination is the tendency to postpone everything, to delay, to defer.

It often happens automatically. It pulls us away from action not out of laziness, but out of fear, fear of doing it wrong, of not being good enough, or of facing discomfort. And yet, it comes at a cost. Everyone has, at least once, put aside a project that truly mattered to them. But nothing changes, we keep pushing things back.

What Procrastination Is Hiding

Before trying to overcome procrastination, we need to understand why we procrastinate.

It can stem from a fear of failure. We often tell ourselves, “If I don’t start, I can’t fail.” We want to do things perfectly, and that pushes us to wait for the “right moment” to begin.

Example : If I want to start eating healthy, I might say I’ll begin next month because we’re in the middle of the current one. But let’s be honest, that makes no sense. Dates shouldn’t define our actions. If we want to do something, we should do it before it’s too late.

On a cognitive level, procrastination arises when a task feels too vague, too big, or not particularly important.

6 Practical Strategies to Take Action

1. The “1-3-5” Method

Each day, write down one high-impact priority task, three important tasks, and five quick micro-tasks. This structures your day without overwhelming you.Focus on completing the one big task, aim to do this as often as possible during the week. These tasks can mix personal and professional life.

Example :

• 1 high-impact task: Visit a supplier for a potential collaboration

• 3 important tasks: Pay taxes, go to the doctor, validate some files

• 5 quick tasks: Make the bed, drink a glass of water upon waking, air out the bedroom, put clothes in the laundry, send a message to your mom

2. The 2-Minute Rule

If a task takes less than 2 minutes, do it immediately. This frees you from small accumulated tasks that cause stress and indecision.

Example : Making your bed takes less than 2 minutes. Do it right after waking up. It clears your mind, because your environment affects your mental state. A messy space often leads to a messy mind.

3. The “Pre-Start” Ritual

Procrastination is the difficulty of starting. So don’t aim to finish, aim to begin. Prepare your workspace, write down what you need to do, and ease into it. Remove distractions, yes, that means your phone.

Example : You need to work on business files. Set up your desk with the tools you’ll use. Write your key tasks on paper. Start slowly. Put your phone on airplane mode or leave it in another room to avoid notifications.

4. The Commitment Contract

Writing down what you need to do is powerful. Personally, seeing my pending tasks, especially with a deadline, gives me a sudden urge to start.

Example : Write your tasks on sticky notes and place them somewhere you pass often. Cross them off once completed. This builds unconscious pride, even for everyday tasks.

5. The “Start Timer”

This strategy pairs well with #3. You may have heard of the Pomodoro method, a time management technique. Use it to kick off any task, short or long. Set a timer and work intensely on one goal for a short period. Say, 20 minutes.

Example : You need to send lots of emails? Set a 20-minute timer. Start and focus solely on that task. By the end, you’ll likely want to finish what you started. You can do multiple sessions with 5/10 minute breaks in between to refresh your mind.

This technique takes time to optimize, but it worked well for me. Everyone should adapt it to their own tasks and stress levels.

6. The Procrastination Journal

For one week, note what you postpone, how you feel, what you do instead, and what you could try. This helps you identify which tasks you delay most often and what you replace them with. Again, it’s not “bad” to skip tasks, it’s just a shame to avoid things that are quick and easy to complete.

What If We Stopped Fighting It?

Procrastination can be a kind of alert, especially when triggered by fear of doing things wrong. Maybe you’re mentally overloaded and choosing to prioritize yourself, and that’s admirable. The goal is to feel well mentally and physically, while still accomplishing what matters to you.

Ask yourself:

• What am I trying to avoid?

• What would I gain by starting?

• What’s the smallest possible action I can take right now?

  
  

These questions may seem simple, but they’re the beginning of change. Knowing what you want and what you’re doing can spark the desire to begin.

Conclusion

Procrastination isn’t inherently bad. We just need to make sure it doesn’t hold us back from becoming the version of ourselves we aspire to be.

Every small action counts. Every step forward is a victory. And every moment you choose to act despite discomfort is proof of your ability to grow.

Only you can change. You hold the cards. And if you need more help, explore my site, you might just find something useful 🙂