Procrastination is a common human behaviour that affects everyone at some point. Whether it’s overestimating the time we have for a task, fearing failure, lacking motivation, or finding a task unpleasant or boring, procrastination can hinder our productivity. Overcoming this issue can significantly enhance your success in life. Research by Dr. Timothy A. Pychyl and Dr. Piers Steel indicates that procrastination isn’t merely about poor time management; it often involves emotional regulation and task aversion (Pychyl, 2013; Steel, 2011).
Since I was young, I’ve been fascinated by the mind and have continually searched for ways to optimise my productivity, work habits, and memory. We all juggle various responsibilities—work, family, friends, and personal time. I’m involved in multiple businesses, make time for exercise, spend time with my family, and enjoy dog walks, cooking, and reading daily. Balancing these activities without dropping any is crucial, and I’m sure you can relate.
Below are the strategies I’ve discovered over the years to overcome procrastination and maintain productivity, ensuring a healthy work-life balance essential for overall well-being and quality of life.
Task Prioritisation and Scheduling
Tackle the Worst Tasks First: Address the tasks you dread the most first thing in the day. By completing these tasks early, you’ll experience a sense of accomplishment that will make the rest of the day’s tasks seem more manageable. This approach not only boosts morale but also significantly reduces the urge to procrastinate on other tasks. This aligns with findings suggesting that front-loading cognitively demanding or unpleasant tasks can improve long-term productivity (König & Kleinmann, 2005).
Know Your Peak Productivity Times: Everyone has different times of the day when they are most productive. For me, my analytical brain works best in the morning, so I schedule my focused work before lunch and reserve calls and creative tasks for the afternoon. By identifying your peak productivity times and planning your day accordingly, you can maximise efficiency and minimise downtime (Pink, 2018).
Modify the Pomodoro Technique: This time management method, developed by Francesco Cirillo, involves working for 25-minute intervals (known as Pomodoros) followed by short breaks. After completing four Pomodoros, take a longer break (Cirillo, 2006). This technique helps to enhance focus and reduce mental fatigue by promoting sustained effort and regular rest periods. Tailor the length of your work intervals to match your attention span for optimal results. I personally work in 45-minute intervals.
Block Out Time in Your Calendar: Schedule dedicated time for work and meeting preparation in advance, and block out your entire calendar at least a day ahead. This proactive approach prevents last-minute rushes, provides space for focused work, and allows flexibility for unexpected events. By planning ahead, you can maintain a better work-life balance and reduce stress (Allen, 2001).
Organisation
Keep a Running To-Do List: Use a to-do list to plan your day the night before. Continuously update and reprioritise items based on real-time developments. This practice ensures that you stay organised and focused on what needs to be accomplished, and because you have blocked out your entire day the day(s) before, you have flexibility to address any high priority tasks that come in last minute.
Carry a Notepad Everywhere: Always have a notepad with you to jot down notes during meetings or when assigned tasks. Confirming the requirements and deadlines helps you understand priorities and manage your time effectively. This habit prevents important details from slipping through the cracks, helping you start any new tasks with momentum and clarity.
Night-time Notepad: Keep a notepad beside your bed to record any thoughts or ideas that emerge during the night. Research shows that the brain processes information differently across various sleep stages (Walker, 2017), often operating in alpha and delta wavelength ranges associated with heightened concentration and creativity. By writing down these nocturnal insights, you clear your mind, potentially improve the quality of your sleep, and ensure that you preserve valuable ideas that might otherwise be forgotten by morning.
Physical and Mental Health
Maintain a Regular Sleep Schedule: Consistent sleep patterns improve cognitive functions such as attention, memory, and decision-making (Walker, 2017). Regular sleep schedules also enhance mood and reduce stress, making it easier to start and complete tasks without delay. Aim for a consistent bedtime and wake-up time, even on weekends.
Get 7-8 Hours of Sleep: Adequate sleep is the foundation for productivity. It increases energy levels, enhances cognitive functioning, and improves mood and emotional balance, leading to better self-control and decision-making. Prioritise sleep to ensure you are operating at your best.
Exercise Regularly: Physical exercise 4-5 times a week reduces stress, clears your head, and increases energy levels. According to Dr. John Ratey’s research, regular exercise boosts brain health and improves mood, creating a positive feedback loop that enhances productivity (Ratey, 2008). Whether it’s a morning run, a yoga session, or a gym workout, find an exercise routine that works for you.
Take Walks or Runs When Stuck: When you’re feeling stuck or overwhelmed, a walk or run in nature can help reduce stress and clear your head. Studies show that physical activity, especially in a natural setting, can improve focus and creativity (Berman et al., 2008), making it easier to tackle tasks when you return.
Stay Hydrated: Drinking plenty of water improves concentration, memory, and alertness. Even mild dehydration can impair cognitive functioning (Lieberman, 2007). Start your day with a pint of water to replenish fluids lost during sleep. Staying hydrated throughout the day can also improve your mood and energy levels, making you more productive.
Environment
Limit Phone Distractions: Keep your phone on silent and out of sight during work. Research indicates that the mere presence of a smartphone can reduce available cognitive capacity and impair focus (Ward et al., 2017). Checking missed calls, messages, and emails only during breaks helps maintain concentration.
Start the Day with Small Wins: Make your bed as soon as you wake up. Naval Admiral William H. McRaven’s speech famously highlights how completing this simple task sets a positive tone for the day and encourages productivity (McRaven, 2017).
Avoid Morning Phone Use: Keep your phone out of the bedroom and refrain from checking it until your commute. Limiting early-morning mobile phone use prevents it from slowing your morning routine and taking up mental capacity that could be used for more productive activities.
Don’t Snooze Your Alarm: Avoiding the snooze button builds discipline and routine, enhancing time-management and decision-making abilities. Waking up on time gives you more time for morning activities such as planning your day, exercising, or having a healthy breakfast.
Mood and Motivation
Listen to Uplifting Music: Happy, upbeat music on your way to work or while working can lift your mood and relax you. Music can enhance task enjoyment, increase motivation, and improve your perception of time (Lesiuk, 2005), making work feel less like a chore and more like an enjoyable activity.
Exercise: As well as boosting physical and mental health, exercise – including taking walks – can significantly improve your mood and motivation. Regular activity stimulates the release of endorphins and other uplifting chemicals, helping you feel more energised, positive, and focused throughout the day. By integrating short walks or workout sessions into your routine, you create a positive feedback loop, where an improved mood fuels productivity and that productivity, in turn, reinforces your sense of achievement and drive.
Conclusion
Overcoming procrastination is essential for improving productivity and achieving success. By prioritising tasks, scheduling effectively, staying organised, maintaining physical and mental health, optimising your environment, and boosting your mood and motivation, you can conquer procrastination and enhance your productivity.
If you need help implementing these strategies into your daily routine to create a balanced and fulfilling life where you can manage your responsibilities without feeling overwhelmed, reach out today for a free no obligation conversation. Remember, small changes can lead to significant improvements, so start incorporating these tips and watch your productivity soar.
Disclaimer:
I am not a medical or mental health professional. The information provided in this blog is based on personal experiences and research. It is intended for informational purposes only and should not be considered as professional advice. If you are experiencing significant challenges or mental health issues, please seek assistance from a qualified healthcare professional or therapist.
References & Further Reading:
- Allen, D. (2001). Getting Things Done: The Art of Stress-Free Productivity. Penguin.
- Berman, M. G., Jonides, J., & Kaplan, S. (2008). The Cognitive Benefits of Interacting With Nature. Psychological Science, 19(12), 1207–1212.
- Cirillo, F. (2006). The Pomodoro Technique. Available at: https://francescocirillo.com/pages/pomodoro-technique
- König, C. J., & Kleinmann, M. (2005). Deadline rush: A time management phenomenon and its mathematical description. Journal of Psychology, 139(1), 33–45.
- Lesiuk, T. (2005). The effect of music listening on work performance. Psychology of Music, 33(2), 173–191.
- Lieberman, H. R. (2007). Hydration and cognition: A critical review and recommendations for future research. Journal of the American College of Nutrition, 26(sup5), 555S–561S.
- McRaven, W. H. (2017). Make Your Bed: Little Things That Can Change Your Life…And Maybe the World. Grand Central Publishing.
- Pink, D. H. (2018). When: The Scientific Secrets of Perfect Timing. Riverhead Books.
- Pychyl, T. A. (2013). Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change. TarcherPerigee.
- Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown Spark.
- Steel, P. (2011). The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done. Harper.
- Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
- Ward, A. F., Duke, K., Gneezy, A., & Bos, M. W. (2017). Brain Drain: The Mere Presence of One’s Own Smartphone Reduces Available Cognitive Capacity. Journal of the Association for Consumer Research, 2(2), 140–154.
