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How to stop procrastinating and get stuff done

10/5/2023

Translation: Katherine Martin

When tasks are tedious, we’re sometimes inclined to put them off indefinitely. In the long run, however, doing so can be pretty tortuous. Is this classed as pathological procrastination? Read on to find out, and to learn how to get even tiresome tasks done quickly.

I often catch myself killing time to avoid starting tasks that really are urgent; my tax return being a classic example. Every year, I resolve to get it done early on so that I can have peace of mind for the rest of the year. Days then turn to weeks, which turn to months, and I won’t even have started getting the documents together.
Of course, I’m not alone in this. Who actually enjoys doing their tax return? Not only that, but putting things off for a while is common, and part of life for almost everyone. I’m inclined to joke that the reason I haven’t started my to-do list yet is that I haven’t finished procrastinating.

Am I a pathological procrastinator or am I just lazy?

Seeing as I still manage to file my tax return on time every year and finish my procrastination-worthy tasks before they’re due, this rarely causes me any serious problems. As is likely the case for most people, my procrastination probably isn’t pathological.

Procrastination is a pathological habit of repeatedly putting off important tasks and decisions although you’re aware that doing so has negative consequences. Unlike laziness, the typical way we put things off, or a lack of willpower, procrastination is a deeply rooted pattern of behaviour often based on anxiety, self-doubt, and unhealthy perfectionism. However, procrastination isn’t some unchangeable fate. Instead, it’s a learned behaviour that can be changed through targeted exercises and strategies.

If you’re unsure how to answer this question for yourself, you can do the University of Münster’s procrastination test (in German). After filling out the survey, you’ll immediately get a response telling you whether your answers are a sign of pathological procrastination. Although this isn’t a diagnosis, it can be an indication.

Anti-procrastination tips

Break your task down into small steps: We often don’t even start a task because it seems unmanageable. However, if you set small intermediate goals, they’ll be easier to achieve and you’ll soon have your first success.
Visualise your goal: Visualise yourself successfully completing your task and how it’ll feel to do so. This will motivate you and give you the energy you need to get started.
Figure out when you’re most productive: Some people are more productive in the morning, others in the evening. Find out when you work best and do the important tasks then.
Avoid distractions: Turn off your mobile phone, close all computer tabs unrelated to the task and work in a quiet environment.
Reward yourself: If you set small goals, you can reward yourself once you achieve them. It can also be helpful to plan a bigger reward when you complete a bigger task.
Work as a team: Find a group of people who have similar goals and work on tasks together. For instance, you could do your tax return with a friend, so you’ll both have it done soon. This helps motivate you and might even be kind of fun.
Practice self-compassion: If you’re ever less productive than planned, don’t be too hard on yourself. Accept that it’s normal to have a bad day, then hit the ground running again tomorrow.
Avoid multitasking: Focus on one task and complete it before moving on to the next. Multitasking can lead to unproductivity and overwhelm. You can read in more detail about why this is the case here.
Create a schedule: Plan your week in advance and set goals for each day. This way, you’ll always know what’s up next and you’ll avoid wasting time.
Talk to someone: If you feel like you’re not making progress, talk to someone about it. A friend or colleague can help you see new perspectives or give you feedback to put you back on track.

Header image: Lazy Bear /shutterstock

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Anna Sandner

Senior Editor

Anna.Sandner@galaxus.de

Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.

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