How to Stop Procrastinating: Tips from a Los Angeles Psychologist
Have you ever put off a project? Have you avoided paying a bill, responding to an email, or RSVPing to an invitation? Have you ever delayed writing a report or a paper until right before the deadline? If you have done any of the things, then you have procrastinated. Let me normalize procrastination for you—we all do it. In fact, research on procrastination shows that MOST people procrastinate. In college, 80-95% of students report procrastinating and 20-25% of adults are chronic procrastinators. Over 80% of adults in the workforce report procrastinating for at least one hour during their workday. As one of the leading researchers, Dr. Joseph Ferrari, in this area says, “Everyone procrastinates, but not everyone is a procrastinator.”
Why do we procrastinate?
Contrary to what you might think, we don’t procrastinate because we are lazy or because we have poor time management. In fact, as you approach a deadline, you probably notice that you become very efficient, focused, and hard-working—even working late or through the night when you’ve had a big project due. Procrastination is actually about avoiding an emotion or a feared outcome.
Procrastination is not always a bad thing. Completing a task over time allows us to marinate on the project, giving our subconscious time to think deeply in the background, problem-solve, and make new connections even when not consciously thinking about the issue.
What are we really avoiding when we procrastinate?
Here are some situations and outcomes we are trying to avoid when we procrastinate:
The task is boring or hard.
It feels overwhelming.
You fear failing.
You fear your work won’t be good enough.
You fear you won’t know what to do.
You fear success.
So when you are avoiding a project, a phone call, or a task, it can help to get curious about what outcome you are avoiding or what fear is present for you. You also might be procrastinating because you are avoiding an associated emotion.
Here are some emotions we are trying to avoid when we procrastinate:
Anxiety
Confusion
Frustration
Self-doubt
Stress
Fear
Boredom
The next time you notice you are putting off a task or avoiding doing something, get curious about what emotion you are associating with the task.
The Steps for Learning How to Stop Procrastating
It always helps to start with some self-compassion—everyone experiences procrastination and it's a normal response. Self-compassion says, “Everyone deals with procrastination, and I am experiencing something that lots of people are experiencing at this very moment all around the world. Yes, I’m procrastinating starting/finishing this task right now and I could have started earlier. This is stressful that I have less time to do what I need to do and the best thing I can do for myself now is to get started. I can begin to work on procrastinating less and being kind to myself when I am not perfect at it.” Acknowledge that you procrastinated and how you feel about it. Connect with all of the people in the world who procrastinate. Then forgive yourself for procrastinating and for being imperfect.
Next, get curious about the emotions you are feeling related to the task or situation. What emotion are you avoiding related to the project? Why are you avoiding that emotion? It can be beneficial to understand when you are actually avoiding the emotion that you associate with the task rather than avoiding the task itself. Often when we are aware of an emotion related to something we are avoiding, we can address the emotion itself through regulation and self-soothing, or we can address the thoughts associated with the emotions.
Tips on How to Stop Procrastinating
Create a time block or set a timer. I like these Time Cubes.
Tell yourself that you only have to work on the task for five minutes. If after five minutes you want to quit, that’s ok, but often people want to keep going once they have started.
Make a hand-written To Do list. Handwriting a list engages the brain in a different way than creating a digital list. Have the list visible to remind you of what you are working on.
Break a task down into smaller steps or small goals. Write out each of the steps and allow yourself to complete them one at a time.
Do the most challenging part of the task first and at a time of day when you are working on all of your cylinders cognitively. For many people, that time of day is mid-morning, but find the time that works best for you personally.
Make a boring task more fun. Set the vibe with a great playlist, or listen to your favorite podcast or audiobook while doing the task.
Ask for support. Ask a friend or partner to help you or do parts of the task with you. Go to a coffee shop or co-working office with a friend and have a working session together, even if you are not working on the same thing. Join a Zoom work group to have virtual support while you do a task.
Reward yourself for completing small steps and for finishing the task.
Helpful Books on How to Stop Procrastinating
Procrastination: What It Is, Why It's a Problem, and What You Can Do About It
Self-Compassion: The Proven Power of Being Kind to Yourself
Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time
Dopamine Detox: A Short Guide to Remove Distractions and Get Your Brain to Do Hard Things
Start Therapy in Los Angeles to Learn How to Stop Procrastinating
If you're struggling with procrastination, taking the first step to seek individual therapy can be a powerful and transformative choice. A Los Angeles psychologist can provide you with the tools and support to explore the underlying causes of your chronic procrastination and develop practical strategies to overcome it. It can also help you build confidence and motivation to take action toward your goals. Don't let procrastination hold you back any longer.
Follow these steps to get started:
Reach out for a free consultation at Flourishment Psychology
If we are a good match schedule your first appointment.
Start your journey towards greater productivity and fulfillment.
Other Therapy Services Offered at Flourishment Psychology in Los Angeles
As a part of individual therapy, I offer treatment for both anxiety and trauma. Additionally, I provide support that is tailored to women and therapists. Besides individual therapy, I also offer family therapy, clinical training, and corporate wellness training.
