A Therapist’s Guide to Procrastination: Tools to achieve success

Most of us have trouble focusing and I get it. There are so many things out there that are better than work. Spending a full day planning a dream vacation on Pinterest is a tempting escape from real life, but without doing the work that you should be doing (while planning a dream vacay on Pinterest) it would be difficult to fund said dream vacation. Procrastination plagues us all and even more so now that we have been chained to our homes with no chance of an actual getaway. Our minds do the wandering our feet usually do and it can be hard on our productivity levels. In the following post I am going to walk you through some of my favorite ways to fight procrastination and capitalize on productivity. Making the positive changes that follow does not have to apply only to your work atmosphere but can be used anywhere your life needs a healthy change.

Your Environment Matters

Make sure your space is tidy and ready for productivity. Having a designated workspace that you can make your own is a wonderful step towards completing projects on time and without the added stress of procrastination. Some things you could surround yourself with are: 

1) Plants! These remarkable little organisms breathe vitality into a room (and you). Let them bring out your creativity and bring your office to life.

2) Inspiring Decor. Surrounding yourself with what you love the most will be a constant reminder of why you are working hard and that you are brilliant. Decorate your space with uplifting and motivational quotes! Words that resonate with you are powerful motivators. 

3) Let the Light In. Open the blinds and shed as much natural sun into the area as possible.  If it’s warm, crack a window, soak up some vitamin D and fresh air. Are you working at night? Keep away the late-night fogginess with a well-lit room. If you don not have a window in your office, there are many good options out there for sun light lamps. 

If you do not have the room in your house or apartment for designated office space, find a coffee shop or library that fits your vibe. It is essential to feel comfortable and safe where you work. Find that place.

Set Goals

There are two types of goals:

1) Daily Goals 

2) End Game Goals

 In the morning, when you’re sipping coffee or tea, make a list of what must get done, set deadlines for each item, and cross them off as you complete each task. Start with the most intimidating piece of work on your list and make your way down, and the end of your day will seem to breeze by. Relish in the release of dopamine that pings around your head after each item is completed.

When writing your End Game Goals down (yes, I do think you should write them down and look at them every day), make them clear and precise. Sure, you want to publish an autobiography within the next five years, but what are the tasks you need to accomplish to make the big goal possible? Keep track of your progress on the big goals, they are achieved by the small steps you practice daily. 

Most importantly, remember your why. You want to feel connected to your goals. When you set your goals, you dug deep into your values to set clear intentions about what is important to you. When you are struggling with motivation, go back to those important whys.

Take Care of Yourself

What goes into your body is huge! Make sure what you consume throughout the day adds to your energy and well-being. Eating a nutritious breakfast will fuel your brain to get straight to work, healthy snacks throughout the day will keep energy levels high. Make time for lunch. Working from home makes it easy to eat meals at your desk, go and eat at the table, then go for a walk to help things digest. 

Be careful of over-indulgence at lunchtime. It will most likely lead to a siesta fit for the south of Spain. Don’t get me wrong! Little breaks here and there are encouraged but try and make them active. Get up and walk around, stretch, do a ten-minute yoga flow, make a cup of tea, go outside for some fresh air. Be careful not to take too long of a break and lose focus. Stay away from energy-zapping activities that are comfortable to fall back on like spending the full ten minutes scrolling on social media, watching tv, laying down, or even over-caffeinating.

Part of taking care of yourself is allowing rewards for a job well done. You finished all your work for the day, so pour a glass of wine and relax. 

Get Rid of Distractions

Shut the office door, put your phone away, if you have pets or kids that are not self-sufficient, place them in day-care, put away all other work, and get ready to focus on your first goal of the day. This can also mean taking a few centering breathes at your desk to push away all external responsibilities. Be present with the work at hand. It is important to schedule an allotted time frame to get your work done. This is a time when all of your friends/loved ones know that they are not to disturb you unless there is an emergency. Hold yourself accountable for making a specific time frame for work each day and know that in your space of work, that is all that should be there. 

Forgive Yourself

Yesterday may have been a wonderfully productive day, or it may not have been. Do not hold past bad days over yourself. Stressing about things you can no longer change has never magically fixed the past. All you can do is set your intentions for the new day and do not let the bad days outnumber the good. You can control today and you can choose what stays with you for your future. Recognise that you may forgive past unproductivity, but that does not give you an easy out for the future. Be adamant about being productive. 

Focusing is hard. Not giving in to the the plethora of distractions that swarm us every minute of the day is incredibly hard. But, you know what else is hard? Not hitting your income goals, the stress that procrastination puts your body through, and not having the time to put as much of yourself into something important. Life can be hard, but you can choose which kind of hard it will be. Choosing the procrastination hard will lead down an unhealthy and unproductive path. Caffeine fueled nights cramming to meet a deadline, will eventually take its toll on your body and mental well-being. If you decide on the productive hard, you will reap the benefits. Your mental health will flourish, and you will have more time to enjoy life. Taking these steps to clear your space and organize your time will help you from dithering away your life and being able to put forth the best version of yourself. It all starts with one positive change and when you realize how good it feels to be productive, the rest will follow quickly. Life will throw challenges like confetti, having a well organized mind will help you dance right through.

Related Article: The Why and How of Goal Setting