If you find yourself doing anything but the task you’re actually supposed to work on, you’re not alone. Approximately 20% of adults are chronic procrastinators, and the rest of us are still affected sometimes.
⏰ A quick crash-course in procrastination theory…
Why do we procrastinate? It’s not laziness. Temporal Motivation Theory (TMT) puts it down to four variables: expectancy, value, impulsivity, and delay.
Expectancy: how likely you think success is
Value: how much you value the expected outcome of the task
Impulsivity: your personal distractibility or lack of impulse control
Delay: the time remaining before the deadline
Why you procrastinate will not always be from the same cause, so there’s no one quick fix! But what you can do when you’re struggling to get stuff done is to identify what is blocking you from making progress and then apply a relevant technique.
😨 Expectancy, or: this task is too hard or overwhelming.
A really common reason for procrastination is feeling like you don’t even know where to start, or that the task is too hard.
Clarify expectations: if the project you were given is really vague, ask for more clarity so that you can get started.
Write yourself a brief: you can use this template to get going.
Break it down: chunk the project up into smaller tasks to make it less scary.
💖 Value, or: this task isn’t fun or rewarding.
It can be easy to drag your feet when the tasks you’ve got sound extremely boring.
Chunk it up: if it’s a long and tedious project, break it up into small bursts that you can do between more stimulating activities.
Connect to greater value: consider if the task can be connected to a long-term goal or career progression to increase its value in your mind.
📱 Impulsivity, or: I can’t stay focused.
With your phone or notifications going off all day, it can be tough to get through a task without getting pulled away.
Face down: put your phone face-down so that you can’t see incoming notifications – or put it out of reach.
Mute everything: turn your notifications off, or put your devices on Do Not Disturb mode.
Hide from everyone: if you’re in a particularly chatty office, find a quiet area or an empty meeting room.
🧘♀️ Delay, or: there’s plenty of time left!
If there’s absolutely no urgency for your task, it can be hard to make a case to yourself for making a start. (Think the “Plan” box from the Eisenhower Matrix.)
Create a deadline: sometimes it just needs to be in your head! Invent a deadline for the project, or pick due dates for smaller tasks.
Tell someone: if your project has stakeholders, set up a future meeting or check-in date with them and tell them what they can expect to see.
Picture panic: consider what would happen if you push this project out long enough for it to become urgent. How would you feel then?
Procrastination won’t go away, but it’s easier to manage it if you can identify the real cause.
