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Procrastination is a part of life. There are things we all don’t want to do. Whether it’s folding laundry, writing an essay, or finally doing that task we’ve been putting off for months. Did you know that up to 25% of people procrastinate chronically? You’re not alone in putting off your daily to-do list!
Working with a young adult life coach can help you address the factors contributing to your procrastination. A lack of motivation, fear, difficulty concentrating, and confidence issues all contribute to our daily procrastination.
We’re sharing our guide on how to stop procrastinating in life and work with professional advice from a young adult life coach. Whether you’re trying to improve your study habits or tackle new projects, overcoming procrastination is the key to unlocking your productivity and motivation.
Why Do We Procrastinate?
Even the most productive people in the world are procrastinators. It’s human nature to put off tasks, often making them feel bigger than they are. Chronic procrastination can be linked to issues like ADHD, anxiety, depression, and low self-esteem. Other factors can feed into this, including perfectionism, task aversiveness, and prioritizing your short-term mood.
Reasons why people commonly procrastinate on daily tasks and activities include:
· Low motivation
· Feeling of being overwhelmed
· Time-management issues
· Impulsivity
· Lack of energy
· Problematic environment
· Delayed outcomes
· Expected effort
These are issues that you can address by working with a youth coaching institute and a youth life coach. While some of these may be overarching issues, there are steps you can take every day to stop procrastinating to help you accomplish tasks both at work and in daily life.
8 Ways to Stop Procrastinating Today
Tackling procrastination starts with deciding that you want to accomplish your tasks. Whether it’s your cleaning to-do list or completing a study schedule, these 10 tips can be applied to anything you might be procrastinating on.
You’re already taking the first steps to tackle your procrastination by reading this teen life coach-approved guide.
1. Focus on one task
What stops people from overcoming their procrastination is taking on board too many tasks at once. Instead, choose to focus on accomplishing one task at a time. Splitting up your tasks will make them feel more achievable, whether it’s something small or a major project. Give yourself a firm deadline and focus your attention on ticking off that one item from your to-do list.
2. Don’t start tomorrow. Start today.
How many times have you thought “I’ll start tomorrow”? It’s the classic procrastination tactic that keeps us from hitting our fitness goals and starting new projects. Start working on your chosen task today, instead of waiting for tomorrow.
Taking immediate action will make the task feel less daunting, especially if it’s something that will take several days to complete. Once you get started, your task will feel less overwhelming and easier to complete.
3. Small actions, big results
Do you ever have a task that feels impossible to complete? Maybe you want to declutter your closet or reorganize your bookcases. One of the best hacks for beating procrastination is to take small actions that deliver big results. Take five minutes to work on a task you’ve been putting off, whether it’s answering emails or starting research on a project. Five minutes might not sound like much, but they can make a massive difference to your productivity.
The Zeigarnik Effect suggests that starting a task with the mindset of doing it for a short period makes you more likely to finish it. Trick your brain into working longer by taking small actions in five to ten-minute segments.
4. Set Aside Focus Time
The best way to beat procrastination is to remove distractions. Set aside focus time in your day to work on tasks you’ve been putting off and reward yourself with a break afterward. This technique is similar to the ‘power hour’ method used for studying and promotes the body and brain to be more productive.
We work in cycles of productivity, meaning we need to relax to be able to stay focused later. Set your phone on ‘do not disturb’ and choose a task you want to focus on, without distractions, for 45 minutes to an hour.
5. Be Kind to Yourself
We can’t be at peak productivity every day. Be kind to yourself and recognize that if you’re procrastinating, there is likely a reason for it. Addressing these issues, whether it’s anxiety or perfectionism, requires you to show kindness to yourself. Taking the time to work through these issues, either by yourself or with teen life coaching, can help you prevent procrastination in the future.
6. Get Yourself Excited
Motivating yourself to get work isn’t easy, but there are ways to make it fun. Put together a soundtrack of your favorite music to help energize you to get to work. Listening to the same songs when completing similar tasks causes the brain to form an association, developing better productivity and positive habits.
7. Speak to a Young Adult Life Coach
Procrastinating can hit you hard. If you’re dealing with chronic procrastination, you’re not alone. A teen or young adult life coach can help understand why you’re facing barriers to your productivity and what is triggering your procrastination. They can help you put systems in place and better understand your feelings and what contributes to your procrastination.
If you’re not able to see a life coach for young adults, speak to your friends and family. You can also ask yourself when you’re putting off tasks. Identifying the issue makes it easier to overcome your procrastination.
8. Prioritize
The worst thing you can do to tackle your procrastination is to write a long to-do list. Instead, sit down and decide what you need to achieve. Prioritizing your tasks reduces the anxiety and overwhelming feeling of facing an impossible task.
Let’s tackle your procrastination together. Book a free consultation to discover how life coaching can support you as a parent, teen, or young adult dealing with procrastination.
