Most people are guilty of ignoring a task from time to time. It could be a challenging deadline or an uncomfortable meeting. Regardless, we put it off because it’s unpleasant.
Procrastinating isn’t inherently bad. That is, until it becomes chronic or disrupts your workflow. The deadline arrives, and you haven’t given yourself enough time to do your work. You’ve gained temporary relief by procrastinating. But now you suffer from increased stress and missed objectives. Both can negatively impact your professional development.
The good news? There are abundant techniques to combat procrastination and keep you motivated. Sometimes, hearing others’ inspiring stories can give us the push we need to implement strategies and avoid procrastinating.
TED Talks is a global community dedicated to spreading valuable and life-changing ideas. Learn from others by watching some of our favorite TED Talks on procrastination.
Understanding the procrastination monster
The term “procrastination” stems from the Latin term “pro-crastinus.” It translates to “belonging to tomorrow.” In short, procrastination is putting off important tasks until a later time or date.
We’ve all experienced avoiding work we’re dreading. You may subsequently feel guilt or regret for not doing a task. However, while many people assume procrastination is a time management issue, that isn’t exactly the case.
According to Dr. Tim Pychyl, a psychology professor and Procrastination Research Group member at Carleton University in Ottawa, procrastination stems from the avoidance of negative emotions. In an interview, he notes that “procrastination is an emotion regulation problem, not a time management problem.”
But what exactly does this mean? His study, in collaboration with Durham University researcher Fuschia Sirois, found that procrastination arises from an immediate urgency to manage a negative emotion. A bad mood can come from anything, such as an aversion to cleaning a dirty bathroom or catching up on emails.
If you’re struggling with procrastination, here are some possible reasons why:
- You’re navigating negative self-esteem. Imposter syndrome can prevent us from starting a task. It may cause you to feel ill-equipped to handle it or like you don’t belong.
- You’re dealing with decision paralysis. It can be challenging to start when you don’t know where to start. Decision paralysis is a freeze response to having too many decisions to make.
- You’re struggling with prioritization. Prioritization is a learned skill. However, determining which tasks should come first can be challenging when you have so many. A situation like this can be overwhelming and cause you to push off work entirely.
- You’re a perfectionist. We all strive to produce great work. Sometimes, though, that goal of perfection makes it harder to start a task.
- You’re neurodivergent. Neurodivergent individuals are far more likely to struggle with self-regulation. Because managing negative emotions is closely linked with procrastination, they may be more likely to procrastinate.
The reason behind procrastination may look different for everyone. Consider which of the reasons above resonates the most with you. Once you’ve identified a possible cause, it’s easier to develop techniques to address it.
5 tips for how to conquer your procrastination habit
1. Learn to embrace progress over perfection
It can be challenging to kick off a new to-do item when you strive for perfection. You may want every project or task you complete to be exceptional work. This fear of failure can make it difficult to work.
Being afraid of failure is a normal part of life. We all want to succeed. But if it prevents you from working on tasks, it becomes procrastination. So, how can you mitigate a need for perfection? Learn to embrace the process, including potential errors.
Shift your mindset to transform mistakes into opportunities to learn. After all, you’ll never become an expert in a new skill or topic without making a few errors. Adopt a growth mindset. This perspective invites compassion into your work. It can help ease perfection and conquer procrastination.
2. Develop strategies for managing negative emotions
The study by Pychyl and Sirois proved it’s an effort to avoid negative emotions that lead to procrastination. It’s less about avoiding the work itself.
We’re more likely to procrastinate when a task prompts feelings of anxiety, boredom, or other negative feelings. Usually, a procrastinator will divert their attention to something more enjoyable, like scrolling on their phone or chatting with a coworker. It’s a short-term fix for an unpleasant emotion.
However, improving your emotion management is one of the best long-term fixes to conquering procrastination. For example, if you deal with imposter syndrome, you might stall on starting a new project because you believe you don’t belong or you’re unqualified. Managing this emotion looks like embracing mistakes. Trust that you have the skill set to be successful at this new project. At the same time, try looking at the entire process as an opportunity to learn and grow.
It’s also important that we learn how to embrace negative feelings. They are, after all, a normal part of the human experience. Try challenging the instinct to avoid these unpleasant feelings. Look for their root cause and learn to be comfortable with being uncomfortable.
3. Adopt practices to help with procrastination
For some people, adopting tried-and-true prioritization practices can help lower procrastination. These are strategies that guide how you structure your tasks and organize your time.
These are four helpful prioritization techniques:
- Eisenhower Matrix: This four-quadrant grid breaks tasks into categories: urgent, not urgent, important, and not important. Urgent and important tasks should land at the top of your to-do list. Remove any work from your list in the not urgent and not important category.
- Eating the Frog: Based on a saying by Mark Twain, “eating the frog” encourages you to complete your most arduous task first. That way, you start each day with a sense of accomplishment.
- Most Important Task (MIT): The MIT technique entails selecting three essential tasks and focusing on only those tasks during one day. You move to other work when those tasks are complete. Keep it separate from your general to-do list.
- The Ivy Lee Method: In this simple strategy, you write the six action items you must complete the following day at the end of the workday. You write only six. The next day, start with task number one. Only once you complete it do you move to the second task. In this way, you’re able to stay on track.
Sometimes, finding the motivation to complete these to-do items can feel difficult. If this is the case for you, try implementing a reward system.
This reward system could be as simple as taking a 15-minute social media scroll after one hour of focused work. Or, it could take the form of a larger reward. For example, you might treat yourself to a meal at your favorite restaurant after completing a challenging project.
The most effective reward system is the one that helps you feel motivated.
4. Create a work environment free of distractions
Distractions make it easier for us to procrastinate. Your cell phone or Slack may ping when you receive a message, drawing your attention. But not all distractions are digital. Say you work in an office and a coworker interrupts you. Or, you work remotely and have pets that demand affection. Both instances divert your attention away from work.
Whether you work remotely or in person, distractions are all around us. In fact, about 63% of workers feel distracted by their office environment. It’s important to discover strategies that can help you focus.
Here are some tips to help keep your workspace distraction-free:
- Turn off notifications. Put your phone on Do Not Disturb and pause notifications from your computer. You can even set a time limit on how long you want to avoid receiving updates.
- Leave your cell phone in another room. Cell phones are a huge distraction. Sometimes it’s easier to leave it in another room to reduce any temptation of using it at your desk.
- Maintain a clean desk or workspace. Pens, little trinkets, hair ties, or anything else on your desk could also be distracting.
Removing distractions from your workspace sets you up for success when conquering the procrastination habit.
5. Reduce the number of decisions you make
Too many decisions can cause some people to procrastinate in making any choices. Often, this is because the pressure of making choices can feel too overwhelming. So, it’s easier to avoid it altogether.
Yet, you can lower the risk of decision fatigue by simply cutting back on the number of choices you have to make. Time management practices like time blocking organize your to-do list into your calendar. When you finish one working sprint, you know what comes next without having to expend mental energy thinking about it.
Here’s a tip: Don’t forget about the little decisions you make daily, such as choosing what to eat or wear. You can avoid making these choices in the moment by setting out your clothes the night before or meal-prepping.
12 best TED talks for understanding and conquering procrastination
Whether you want to prioritize your tasks better or hope to gain the motivation to work toward a significant promotion, here are 12 inspirational videos to get you there.
1. Why we procrastinate, by Vik Nithy
As a psychology student, Vik Nithy grew curious about the internal argument in our mind when we decide to put off work. He argues that feeling overwhelmed about where to start, dreading joyless tasks, and fearing failure stimulate your brain’s stress response. You distract yourself with pleasurable activities to return to safety.
To trick your brain’s fight-or-flight response, he suggests several techniques. Among them are breaking down tasks into time frames, preparing your workspace, and planning for failure.
2. Inside the mind of a master procrastinator, by Tim Urban
Tim Urban’s procrastination recovery began after a failed thesis he wrote three days before its due date. It made him curious about how a chronic procrastinator’s mind works. He argues that non-procrastinators have a rational decision-maker in their brain. It’s this rationale that guides them through practical decision-making.
Conversely, procrastinators have an “instant gratification monkey” and “panic monster” that keep them in a “dark playground” of distractions. That is, until last-minute deadlines become unavoidable. Knowing when your instant gratification monkey interferes with your process is the key to completing tasks.
3. I’m not lazy, I’m procrastinating, by Victoria Gonzalez
Victoria Gonzalez studied the link between laziness and art for a year-long senior project. She believes that procrastination has nothing to do with time management or laziness. Instead, it’s about a lack of self-confidence and a fear of failure.
Using artists as examples, she suggests procrastination often becomes a self-fulfilling prophecy. People procrastinate and underperform because they lack self-esteem. So, addressing confidence and self-worth are the first steps to overcoming procrastination.
4. The surprising habits of original thinkers, by Adam Grant
Adam Grant focuses on “originals,” people who march to the beat of their own drum. As a self-proclaimed “precrastinator” (someone who rushes straight into a task), he became curious about creative people who engage in moderate procrastination.
His studies found that a bit of procrastination can be helpful. While chronic procrastination curbs your productivity, it encourages creative thinking. Distracting yourself with a fun activity lets ideas incubate in the background. This process might help you come up with more innovative ideas.
5. The vaccination for procrastination, by Bronwyn Clee
Bronwyn Clee’s insightful talk focuses on the stresses of making big life decisions. She suggests that overthinking gets in the way. It derails instinct and decisiveness with intrusive thoughts rooted in fear. Her solution: The first step is to permit yourself to pursue the change you want to see in yourself.
6. Change anything! Use skillpower over willpower, by Al Wizler
Al Switzler discusses the mental barriers that challenge your desire to build better habits. He argues that willpower places too much emphasis on individual action. When you fail, you believe you aren’t committed to or capable of making meaningful change.
Instead, he advocates for “skill power.” This set of strategies and techniques empowers you to make meaningful changes. These methods include continuously learning, embracing social support, and refocusing your behavior.
7. An end to procrastination, by Archana Murthy
A high school student at the time, Archana Murthy talks about overcoming her impulsivity and lack of discipline. She felt inspired while reading the teachings of the Bhagavad Gita. The scripture preaches work for work’s sake instead of for an abstract reward or expectation.
She created five guidelines to stop procrastinating. In it, she included goal setting, self-reflection, and gratitude practices.
8. Keep your goals to yourself, by Derek Sivers
When you think up a brilliant idea, your first instinct might be to share it with someone. But according to bestselling author Derek Sivers, this is the cause of your great idea’s demise.
The social gratification you receive from sharing your idea fools your brain into thinking you already achieved it. As a result, you’re more likely to quit. The trick? Keep your goals to yourself.
9. The magic of not giving a f***, by Sarah Knight
Sarah Knight is the bestselling author of “The Life-Changing Magic of Not Giving a F*ck.” In this humorous talk, she presents her “Not Sorry Method.” It’s a technique to declutter and free up time and mental energy.
She theorizes that the average day is full of unnecessary and unenjoyable tasks. So, she recommends creating a time and energy budget. Doing so helps you worry less about obligations and more about things you care about. You can consciously choose how you spend your time and energy.
10. How too many rules at work keep you from getting things done, by Yves Morieux
Too many rules, metrics, and internal structures create more incentives to fail than succeed, according to consultant Yves Morieux. His informative TED Talk is helpful for managers and team leaders looking to reorganize team structures for better productivity.
Using Olympic relay teams as a metaphor, he promotes changing traditional management and accountability frameworks for more supportive teamwork. He says that collaboration unlocks productivity. It encourages employees to take ownership of and care for their work.
11. The art of stillness, by Pico Iyer
Sitting still may sound counterintuitive to being productive. Still, Pico Iyer thinks otherwise. Using his extensive experience as a travel writer, he argues that hectic schedules and constant communication with the external world exhaust and distract you.
Quiet moments in your calendar let you pause so your brain has the space to mull over information. During this time, it can create better ideas and re-energize before working again.
12. How to gain control of your free time, by Laura Vanderkam
Counter to popular thinking, you have more time than you realize. Time management expert Laura Vanderkam studied the schedules of successful and busy women.
She hypothesizes that most people have an overestimating problem. You delegate more time to work commitments than required. Doing so leads to burnout and poor productivity.
Vanderkam’s findings suggest scheduling free time is key to less procrastination. Anyone who needs help creating a better work-life balance will enjoy this informative talk.
4 additional resources for overcoming procrastination
1. The now habit, by Neil A. Fiore
Psychologist Neil A. Fiore has a strange method for combating procrastination. He recommends you build a weekly schedule that includes all your commitments except work. Necessities, self-care routines, and guilt-free play come first. This attention to fun motivates you to work quickly and efficiently.
“The Now Habit” is an excellent book for independent and remote workers wanting to work smarter and build a stronger work-life balance.
2. The procrastination equation, by Piers Steel
Piers Steel is a professor of organizational behavior and a researcher. He fuses psychology, evolutionary biology, and self-help techniques to shed light on the sources of your procrastination.
“The Procrastination Equation” is a wonderful resource for anyone struggling to build lasting work habits. It includes self-regulatory techniques for preventing overthinking and creating productive routines.
3. The willpower instinct, by Kelly McGonigal
In “The Willpower Instinct,” psychologist Kelly McGonigal breaks down the science of self-control. Procrastination and willpower aren’t personality traits, they are physiological responses.
Understanding the mechanisms behind them can help you improve your self-control. It’ll also help you reach your goals and develop more self-compassion.
4. No excuses!, by Brian Tracy
Self-discipline is a great place to start if you struggle with bedtime procrastination.
Author Brian Tracy pulls from his experience working with staff and executives at companies worldwide. He says that envying others’ success often causes procrastination because it creates a fear of failure. In his book “No Excuses!” he provides 21 methods to help you create a simple approach to rescuing your time.
Get the right support to navigate your procrastination habit
Podcasts, audiobooks, and TED Talks on procrastination are excellent avenues for inspiration. But the hard work comes in after you listen. Create an action plan that involves consistent habit adjustments.
Consider working with a BetterUp life coach. These skilled professionals can pinpoint the cause of your procrastination. They can hold you accountable as you work toward your procrastination-related goals.
The hard work pays off as you accomplish more personal and professional goals.
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