Practical Tips For Overcoming Procrastination: Insights From A Counsellor

Procrastination is when one puts off doing their work and sometimes keeps it to the very last minute or closer to the given deadline. It can lead to a host of different problems for the person in the form of unnecessary worry, pressure, and mental strain. It can also result in decreased productivity and a gradual decline in overall work performance. Thus, it is important to address it as soon as possible to avoid any further problems in the long term.

As a counselling psychologist, I have dealt with many such cases at my clinic. So, I want to share some practical tips that I have told them which have brought them immense relief and a significant improvement in their overall quality of life.

Understanding Types of Procrastination

Some of the most problematic types of procrastination that I have observed are as follows:

1.     Avoidance Procrastination

Often touted to be one of the most observed types of procrastination, this involves the typical missing of deadlines and rushing to complete the work at the eleventh hour, often due to perceived incompetence or a fear of failure. This leads to a cycle of avoidance and increased pressure.

2.     Perfectionist Procrastination 

This type presents itself as quite a conundrum since one would expect that being a perfectionist, they ought to make sure that they do not make any delays in their work. But, the reality is quite different as these individuals suffer from setting too high standards for their own good. This often leads to constant dissatisfaction with their performance and thus leads to delays in completing the work.

3.     Arousal Procrastination

Then, we see individuals who are quite thrill seekers and naturally, this percolates to every area of their life. They delay completing their work on purpose to induce a rush of adrenaline achieved by intense pressure and risk associated with not doing the work. They tangle themselves up in this cycle as the “kick” that they get from doing so, becomes quite addictive.

Now, how to deal with Procrastination?

Tip 1: Set Clear, Achievable Goals

Oftentimes, we are inundated with tasks that may seem too complex or overwhelming. The best way forward in this case is to break it down into smaller and more achievable sub-tasks. One may follow the SMART principle, which is, setting goals that are Specific, Measurable, Achievable, Relevant and Time-bound. Just following this method, can make the completion of the tasks easier.

Tip 2: Create a Structured Routine

To avoid getting into the loop of procrastination, it is pertinent that one gets into a routine. By having a more disciplined lifestyle, we can become more productive and improve our work performance. Make sure to draw up a schedule that includes both work time as well an ample number of breaks to prevent any burnout. Keep reviewing your schedule on a weekly basis, maintain what is working out, and recalibrate what is hindering your growth, thus making tweaks as and when required.

Tip 3: Use Time Management Techniques

Oftentimes, I have students who tell me that they are not able to focus on their studies at all. What I suggest to them is to follow the Pomodoro technique. What this entails is, setting a timer for a short duration, say 30 or 45 minutes, then, as the timer goes off, taking a quick break, of say, five or ten minutes. This helps them to focus better as one does not have to stay put for hours on end while still being able to learn in short bursts of time. Thus, in the long run, one can also increase the focus time and slowly build up their ability to focus which results in increased productivity and a gradual decline in any tendency to procrastinate.

By practising the tips that I have discussed, such as setting up subtasks, having a disciplined routine, and making use of the Pomodoro technique for time management, one can successfully overcome their propensity to procrastinate and lead a more productive lifestyle. You can keep trying out different methods depending on what is working out for you. Always reach out, if you find that it is getting too overwhelming and seek professional help help if procrastination is significantly impacting daily life.

So, what has your experience been of dealing with procrastination? Do share your thoughts.

Authored by Gunjan Arya, Counselling Psychologist, Psych Therapy by Gunjan Arya