18 Tips on What to Do If Procrastination Is Weighing You Down

Is your to-do list never-ending?

It is common for people to spend a significant amount of time feeling bad about things they think they “should” do but they are not doing. Sometimes, they spend more time thinking about it than the time it would actually take to get the tasks done.

The pressure created by self-judgment weighs them down and they can’t find the energy to catch up on their work. Sooner or later, they start to feel defeated or powerless, which drains them even more and amplifies the problem.

Do you sometimes observe this tendency in yourself? Do you know what is causing it?

Here are some common reasons why people feel stuck. Let’s find out if some of them are true for you too.

  • Task avoidance – You’d rather do something else!
  • Not being clear about what you want.
  • Not setting measurable goals.
  • Not setting priorities and action steps.
  • Not knowing how to do something.
  • Being overwhelmed by the perceived level of difficulty or amount of work or sacrifice involved.
  • Setting unrealistic goals and getting discouraged.
  • Wanting to stay in your comfort zone.
  • Fear of failure, fear of success, or fear of change.
  • Not really understanding the negative consequences of stagnation.
  • Not having a compelling vision of success.
  • Letting other people influence you negatively.
  • Making excuses, such as not having enough time, enough money, enough resources, or not being ready, etc.
  • Engaging in negative thoughts and accepting self-limiting beliefs.
  • Talking yourself out of what you really want or rationalizing why you can’t have it.
  • Trying to do it alone and lacking the support and energy boost necessary
  • … and many more reasons!

Did any of the bullets above sound true to you? Understanding the cause of the problem is the first step toward finding a solution.

Here are 18 quick tips on how to stop procrastinating on tasks that you have a tendency to put off.

  1. Pay attention to your self-talk when you find yourself procrastinating on a task. What are you telling yourself? How can you redirect your focus toward an empowering perspective?

  2. Keep your eyes on the goal. Think about what you want and why you want it. Focus on the rewards, not the efforts.

  3. Ask yourself: How do you want to feel? Guilty for procrastinating or accomplished? Take responsibility for your choices and emotions.

  4. Know that you can and you will do it – in fact, do it right away!

  5. If you like to use affirmations, create one and use it every day. Consider creating a mission or vision statement to help you stay focused.

  6. Choose a positive and empowering perspective when you look at the work ahead.

  7. Be willing to let go of excuses and limiting beliefs. Be honest with yourself.

  8. Know that you deserve better. Don’t let yourself down.

  9. Remember that the only limitations are those you place on yourself.

  10. Do what you enjoy the least first. Get it done, get it out of your mind, so you can enjoy the rest of your day.

  11. Schedule your tasks. Once something is on your schedule, do it, don’t hesitate or create an excuse not to do it.

  12. Use a project management tool or at least a calendar with reminders.

  13. Keep yourself accountable.

  14. Find creative ways to make the tasks fun.

  15. Ask yourself: What motivates you? What inspires you? Use those things to keep you focused

  16. Create a reward system.

  17. Get an accountability partner and/or tell people about your goals.

  18. Before you engage in an activity that wasn’t scheduled ask yourself “Is this important? Will this bring me closer to my goal?” If the answers are no, don’t do it, stay focused on your plan.

Bookmark this page to refer to these tips when you find yourself procrastinating on small tasks. If the problem persists, you’ll need to dig deeper to understand what is causing resistance and how to remove blocks.

If you are tired of feeling overworked or overwhelmed, I invite you to schedule a time to speak with me about your unique situation and discover how coaching can help you reach your goals and feel better almost immediately.

Strategy calls are complimentary and you can book your appointment online by clicking here or sending me a message with your availability. Let’s talk soon. You deserve success and peace of mind.

About the author: Since 2010 Dr. Audrey Reille has empowered thousands of professionals through one-on-one coaching, group coaching, speaking engagements, online courses, and interviews on international telesummits.  Audrey is the go-to coach for leaders in higher education administration. She empowers them to thrive by reducing stress, optimizing strategies, improving professional relationships, and developing a strong and empowered mindset. For more information and free resources visit ThrivingInAdmin.com