Overcoming Procrastination: 3 Tips and Immediate Steps
Understanding Procrastination — and Finally Taking Action: Learn why we put off tasks and what techniques can help you get back on track.
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What Is Procrastination? — Explained Simply
Procrastination comes from the Latin word *procrastinare*: to put things off until tomorrow (cras = “tomorrow”). It refers to the deliberate postponement of tasks in favor of activities that are more enjoyable in the short term, even though we are aware of the negative consequences and have the time to complete the task.
Procrastination is not a medical diagnosis. However, it is considered a work-related disorder and can be so distressing that seeking professional help is advisable.
Procrastination mainly affects tasks at work and in personal life that are unpleasant or require more than just a quick fix, such as dealing with mail, filing a tax return, or maintaining friendships.
What are the negative consequences of procrastination?
Procrastination affects many areas of life. Typical consequences include:
- Time Pressure and Stress
- Substandard results
- Conflicts, such as with supervisors or partners
- Disadvantages at work or in personal life
- Dissatisfaction and a guilty conscience
- Missed Opportunities and Untapped Potential
Repeated procrastination can intensify fears of failure and lead to a vicious cycle of avoidance and stress.
3 Quick Tips for Beating Procrastination
- Start your day with the most difficult task (the "Eat the Frog" method).
- Make boring tasks fun—for example, by listening to your favorite music, using a point system, or organizing a friendly competition.
- Reward yourself right after completing an unpleasant task (for example, with a tasty drink).
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Almost everyone is familiar with procrastination. In group coaching, we examine the causes and develop strategies to actively and calmly overcome procrastination.
Why Do We Procrastinate? The Most Common Causes
The better you understand yourself and the things that trigger your procrastination, the easier it will be to find a way out.
Avoiding Unpleasant Feelings
Procrastination protects us from negative feelings in the short term, because our brain seeks out positive emotions and avoids unpleasant ones. When it comes to important tasks, we have to endure this discomfort for a while in order to benefit in the long run (delayed gratification).
Fear of Failure
The fear of failure plays a role, especially in challenging projects. It’s hard to attribute failure to oneself. Those who finish just before the deadline can blame a poor result on external circumstances (not enough time) and protect their self-image.
Habit
Pleasant substitute activities provide positive reinforcement. Our brain experiences positive feelings and wants to repeat that experience, which reinforces the habit of procrastination.
Other Causes of Procrastination
- Type of work: unclear goals, lack of information, being overworked or underchallenged
- Context: Exhaustion, Distractions, High Expectations
- Personality: poor self-control, impulsivity, perfectionism
- Lack of motivation: no deadline, lack of interest and purpose
How to Combat Procrastination: Immediate Steps and Routines
In the long run, the most helpful thing is to develop better habits. Our brain reinforces behaviors and thought patterns that we repeat over and over again.
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Lesy Course: Overcoming Procrastination
Immediate Action: The 10-Minute Rule
Choose a task. Set the timer for 10 minutes and get started. After 10 minutes, decide whether you want to continue. The short duration helps reduce your inner resistance.
Exploring the Fear of Failure
If you're afraid of failing or not meeting expectations, ask yourself, "What happens if I don't meet expectations?" The consequences are often less dramatic than you might think. Maybe achieving 80 percent instead of 100 percent is enough.
Making It Easier to Get Started: The Pomodoro Technique
Break the beginning down into smaller, manageable steps. This will give you a sense of accomplishment that you can build on. The Pomodoro Technique (developed by Francesco Cirillo) can help with this:
- Select an exercise and set the timer to 25 minutes
- Work with focus until the timer rings
- Take a 5-minute break
- Work on the task for another 25 minutes or stop
- After four sessions, it is recommended to take a longer break of 15 to 30 minutes.
Would you like to learn more about proven methods for organizing your work? Time Management: Methods, Tools, and Tips
Keeping Perfectionism in Check
Perfectionism is a common cause of procrastination. People who expect to complete a task perfectly from the start often don't even begin. Two helpful rules:
- Pareto Principle (80/20): 20% of the effort often yields 80% of the results. Motto: “Better done than perfect.”
- Parkinson's Law: Tasks take as long as we allow them to—time limits help.
Try the Working Out Loud (WOL) Method
If you’re having trouble getting started, external accountability can help. Make plans with someone. The Working Out Loud (WOL) method from agile work is ideal for this: Several people meet regularly (e.g., once a week) online to share their goals and progress.
Planning the Perfect Day
Especially if you’re stuck in a habit of procrastination, it helps to plan a “perfect day” once a week. This gives you a sense of accomplishment and shows you that it is possible. And because only one day a week has to be perfect, there’s no pressure.
Here's how to have the perfect day:
- Identify 1–2 tasks that you want to complete at a minimum.
- Create a realistic schedule that includes buffer time and breaks.
- Set up your workspace and minimize distractions.
- After a good breakfast, set out on time and in a relaxed mood.
- At the end, take a moment to reflect: What have I accomplished? What am I taking away from this?
- Finish work on time and treat yourself.
At the end of a good day, make a “I did it” list. Write down what went well and what you accomplished. This boosts your sense of self-efficacy and helps you break out of a negative mindset.
Related Links and Resources
Self-Assessment Test from the University Münster Procrastination Clinic
FAQ: Procrastination – The Most Common Questions
What is procrastination?
Procrastination is the repeated putting off of important tasks in favor of short-term distractions, even though the negative consequences are well known.
Why do I procrastinate?
Common reasons include avoiding unpleasant feelings, fear of failure, habit, unclear tasks, or a lack of motivation.
What immediate steps can help combat procrastination?
The 10-Minute Rule: Set a timer for 10 minutes, get started, and then decide whether to keep going.
How does the Pomodoro Technique work, and what is it good for?
Work with full concentration for 25 minutes, then take a 5-minute break; after four sessions, take a longer break. This technique improves focus and prevents exhaustion.
How can I overcome perfectionism?
Set a "Done, that's enough!" threshold (e.g., 80%) and work in two phases: create a rough draft, then revise it later.
What daily routines can help combat procrastination?
Tackle unpleasant tasks first ("Eat the Frog in the Morning"), set mini-goals, set time limits (e.g., 45 minutes), and use Pomodoro sessions.
What should you do if methods for combating procrastination don't work?
Change your surroundings, drastically reduce distractions, and seek support through coaching or therapy when stress levels are high.
How can I keep this up in the long run?
Establish weekly rituals (e.g., “perfect day,” weekly review), reward successes, and adjust your routines regularly.
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