Tomorrow – a mystical realm where 99% of human productivity, motivation, and success is tucked away.
We’ve all been there: you have an important task to complete, but instead of getting to it immediately, you find yourself checking emails, scrolling through Instagram, and eventually, two hours have vanished as you lose yourself in cat videos on YouTube. “I’ll just do it tomorrow.” It’s a familiar cycle, isn’t it?
Procrastination thrives on our desire for instant gratification; we tend to prioritize easier, more enjoyable tasks over those that are urgent yet daunting. If you haven’t encountered the concept of the “instant gratification monkey,” you should definitely explore this article on waitbutwhy.com. Ultimately, it’s all about seeking immediate satisfaction.
The reality is that a significant number of us struggle with procrastination, some more than others.
HOW TO OVERCOME PROCRASTINATION, IMMEDIATELY
TACKLE YOUR MOST CRUCIAL TASKS FIRST THING IN THE MORNING
Or as soon as your schedule allows. When you have a hefty workload, prioritize your most significant tasks without delay. The items at the top of your to-do list are often the most challenging, time-consuming, and unpleasant tasks. This is precisely why we tend to postpone them as long as we can. They often feel tedious and uncomfortable. However, the sooner you begin tackling these “big” tasks, the sooner they will be finished (learning this a few years ago would have certainly spared me a few late nights in college).
I apply this approach to my workout routine as well. As soon as I get home, I refresh myself, change into workout gear, and dive right in. If I let myself get sidetracked with household chores or plop down on the couch, I often shift from “I’m not in the mood” to “I’ll just do a double session tomorrow,” skipping my workout entirely. Can you guess how many times I’ve actually completed those “double sessions”? Exactly zero.
Initially, this felt like a struggle (because it was), but over time it became a habit. Think of willpower like a muscle: with practice, you can strengthen your ability to resist immediate desires.
WRITE IT DOWN
In a world where smartphones are almost like a part of us, I still cherish the traditional pen and paper (remember those?). While there are numerous apps for task management and reminders, I prefer jotting down my to-do lists in a planner—the classic way. You don’t have to be exceptionally busy to benefit from a to-do list; tasks can be as simple as doing laundry, taking the dog to the vet, finishing an essay, or grocery shopping.
Writing tasks down helps you focus on what truly matters and keeps you organized. To make it even more rewarding, let your last task be something enjoyable, like “have a glass of wine” or “read a book,” giving you something to look forward to after completing your list.
But remember, merely making the list won’t suffice. For many, writing a to-do list feels like an achievement; it’s not. You must plan effectively. Set realistic goals. The key is completing the work so you can cross items off your list. Starting can be the toughest part, so aim for slow, steady progress. Perfection isn’t necessary; the essential thing is to begin. That’s where real progress lies.
THE 20-10 METHOD
Once you start on that vital task, dedicate 20 uninterrupted minutes to “unprocrastinating.” During this time, avoid browsing the internet, checking your phone, or watching TV. After 20 minutes, you can either continue working or take a 10-minute break during which you can check your email or social media. This brief respite serves as your reward for the productive session. After the break, return to the task for another 20 minutes, and repeat as needed.
To facilitate this, set a timer on your phone or try tools like this one that will notify you when your time is up. During this process, remain mindful of distractions and those urges to stop; don’t let the Instant Gratification Monkey take the reins.
TAKE RESPONSIBILITY
Telling yourself things like “I work better under pressure” or “I’ll handle it later” reflects a lack of accountability. Do you genuinely believe you perform better under pressure, or is it just an excuse? Procrastination often stems from our affection for distractions and our struggle to delay gratification. One method to combat this is to let go of your fears—what’s the worst that could happen? Confront the discomfort, accomplish what needs to be done, and then indulge in comfort once all your tasks are finished.
This isn’t easy, especially for chronic procrastinators. Begin with small tasks, like washing dishes immediately after dinner instead of planning to do them the next morning. Start today! What small action can you take now to relieve some stress for tomorrow? Maybe it’s sorting through your mail or cleaning up your inbox? Taking care of something as simple as preparing lunch or selecting your outfit for the next day is a great starting point.
Whether it’s holding off on cleaning your house or procrastinating that term paper, know that you can overcome procrastination. Focus on honing your self-regulatory skills. What’s in it for you? Less guilt, reduced worries about deadlines, and a newfound control over your life. The satisfaction of falling asleep each night aware that you’ve accomplished everything you needed is truly rewarding. It can be a motivating factor to look forward to at the end of each day.
When I consider procrastination, I don’t only think of “tasks” or obligations. I also reflect on the moments my sister has suggested going out for dinner, and how many times I’ve replied “let’s do it next week” due to being swamped with work or distractions. There are invaluable aspects of our lives, and time is one of them.
Consider this: “If I procrastinate now, what am I doing to my future self?”
For those interested in delving deeper into procrastination, I highly recommend watching this lecture by Dr. Pychyl.
This is a refined version of a post I shared a few years ago.
