{"id":54,"date":"2022-05-04T13:18:25","date_gmt":"2022-05-04T13:18:25","guid":{"rendered":"https:\/\/www.quidlo.com\/blog\/?p=54"},"modified":"2023-03-22T06:31:38","modified_gmt":"2023-03-22T06:31:38","slug":"how-to-beat-procrastination","status":"publish","type":"post","link":"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/","title":{"rendered":"How to Beat Procrastination: 7 Actionable Tips"},"content":{"rendered":"\n<div class=\"wp-container-1 wp-block-group\">\n<figure class=\"wp-block-image size-large\" style=\"border-radius:10px\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/www.quidlo.com\/blog\/wp-content\/uploads\/2022\/08\/How-To-Beat-Procrastination-Header-1024x576.png\" alt=\"\" class=\"wp-image-833\" srcset=\"https:\/\/www.quidlo.com\/blog\/wp-content\/uploads\/2022\/08\/How-To-Beat-Procrastination-Header-1024x576.png 1024w, https:\/\/www.quidlo.com\/blog\/wp-content\/uploads\/2022\/08\/How-To-Beat-Procrastination-Header-300x169.png 300w, https:\/\/www.quidlo.com\/blog\/wp-content\/uploads\/2022\/08\/How-To-Beat-Procrastination-Header-768x432.png 768w, https:\/\/www.quidlo.com\/blog\/wp-content\/uploads\/2022\/08\/How-To-Beat-Procrastination-Header.png 1440w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-container-2 wp-block-group\">\n<p>These days, working from home now makes up most, if not all, of our work lives. For some people, home working allows them to be more productive as they\u2019re less likely to get pulled into unscheduled meetings or spend time on office chit-chat. However, one thing working from home requires is more self-discipline. Sometimes it can feel far too easy to put off tasks until the last minute and spend time procrastinating instead. Avoiding procrastination can feel harder than ever when you\u2019re surrounded by home distractions like the TV or household chores.<\/p>\n\n\n\n<p>Procrastination is something we\u2019re all guilty of. In fact, it\u2019s estimated that <a href=\"https:\/\/www.scirp.org\/(S(i43dyn45teexjx455qlt3d2q))\/reference\/ReferencesPapers.aspx?ReferenceID=883212\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">20% of adults<\/a> are regular procrastinators!&nbsp;<\/p>\n\n\n\n<p>Here\u2019s how you can overcome procrastination, <a href=\"https:\/\/www.quidlo.com\/blog\/9-ways-to-increase-your-productivity-at-work\/\" data-type=\"URL\" data-id=\"https:\/\/www.quidlo.com\/blog\/9-ways-to-increase-your-productivity-at-work\/\">use your time more productively<\/a> and start getting those looming tasks done.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-3 wp-block-group\">\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_34 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><label for=\"item\" aria-label=\"Table of Content\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/label><input type=\"checkbox\" id=\"item\"><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1'><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#What_is_procrastination\" title=\"What is procrastination&nbsp;\">What is procrastination&nbsp;<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#Procrastination_isnt_laziness\" title=\"Procrastination isn\u2019t laziness\">Procrastination isn\u2019t laziness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#Procrastination_isnt_relaxation\" title=\"Procrastination isn\u2019t relaxation\">Procrastination isn\u2019t relaxation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#Procrastination_is_a_form_of_self-harm\" title=\"Procrastination is a form of self-harm\">Procrastination is a form of self-harm<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#Heres_5_great_ways_to_stop_procrastinating_and_start_getting_things_done\" title=\"Here\u2019s 5 great ways to stop procrastinating and start getting things done\">Here\u2019s 5 great ways to stop procrastinating and start getting things done<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#1_Break_down_the_task_into_smaller_tasks\" title=\"1. Break down the task into smaller tasks\">1. Break down the task into smaller tasks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#2_Make_a_schedule_and_stick_to_it\" title=\"2. Make a schedule and stick to it\">2. Make a schedule and stick to it<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#3_Reward_yourself\" title=\"3. Reward yourself\">3. Reward yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#4_Eat_the_frog\" title=\"4. \u2018Eat the frog\u2019\">4. \u2018Eat the frog\u2019<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#5_Make_a_public_commitment\" title=\"5. Make a public commitment\">5. Make a public commitment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#6_Make_it_more_difficult_to_procrastinate\" title=\"6. Make it more difficult to procrastinate\">6. Make it more difficult to procrastinate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#7_Dont_beat_yourself_up_about_procrastinating\" title=\"7. Don\u2019t beat yourself up about procrastinating\">7. Don\u2019t beat yourself up about procrastinating<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.quidlo.com\/blog\/how-to-beat-procrastination\/#Stop_wasting_time_and_start_doing\" title=\"Stop wasting time and start doing!\">Stop wasting time and start doing!<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"has-large-font-size\"><span class=\"ez-toc-section\" id=\"What_is_procrastination\"><\/span>What is procrastination&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Procrastination is defined as unnecessarily postponing or delaying a task despite knowing that doing so will have negative consequences. To fully understand how to beat procrastination, it&#8217;s important to understand what it\u2019s not:<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-4 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"Procrastination_isnt_laziness\"><\/span>Procrastination isn\u2019t laziness<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>One of the biggest misconceptions about procrastination is that it equates to laziness or <a href=\"https:\/\/www.quidlo.com\/blog\/the-effects-of-poor-time-management-for-your-business\/\" target=\"_blank\" rel=\"noreferrer noopener\">poor time management<\/a>. But science says that this is far from the truth and that it is actually all about our mood:<\/p>\n\n\n\n<p><strong>\u201cThere hasn\u2019t been any convincing scientific evidence to say procrastination is the result of poor time management. But we can easily say it\u2019s all to do with mood management\u201d <\/strong>&#8211; University of Sheffield&#8217;s Dr Fuschia Sirois, a researcher on procrastination.<\/p>\n\n\n\n<p>We don\u2019t procrastinate because we can\u2019t be bothered to do a task. We know we want and need to get it done &#8211; but associate the task itself with negative emotions that we don\u2019t want to confront. The task in question may cause you emotions such as anxiety, self-doubt, boredom or frustration. Our brains naturally want to avoid those emotions, so we opt for other tasks that give us a temporary positive emotion.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-5 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"Procrastination_isnt_relaxation\"><\/span>Procrastination isn\u2019t relaxation<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>This leads us to the next thing that procrastination gets mistaken for: relaxation. When we opt for a preferable task to the one we <em>really should be doing<\/em>, we may feel good. Organising your spice rack might feel satisfying and give you temporary relief, but the point is that you will be completely aware that you are procrastinating, which can actually increase levels of stress and anxiety.<\/p>\n\n\n\n<p>So what is procrastination?<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-6 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"Procrastination_is_a_form_of_self-harm\"><\/span>Procrastination is a form of self-harm<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Professor of motivational psychology, <a href=\"https:\/\/procrastinus.com\/piers-steel\/about-the-author\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Dr. Piers Steel<\/a>, states that procrastination is \u201cself-harm.\u201d The more time we spend <strong>not doing<\/strong> the task we need to, the greater the consequences, the higher our stress levels and the worse our overall mood. Procrastinators are prioritising the wellbeing of their current selves instead of looking at the bigger picture and considering their future selves.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-16 wp-block-group\">\n<div class=\"wp-container-7 wp-block-group\">\n<h2 class=\"has-large-font-size\"><span class=\"ez-toc-section\" id=\"Heres_5_great_ways_to_stop_procrastinating_and_start_getting_things_done\"><\/span>Here\u2019s 5 great ways to stop procrastinating and start <a href=\"https:\/\/www.quidlo.com\/timesheets\/\">getting things done<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n\n\n\n<div class=\"wp-container-15 wp-block-group\">\n<div class=\"wp-container-8 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"1_Break_down_the_task_into_smaller_tasks\"><\/span><strong>1.<\/strong> Break down the task into smaller tasks<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sometimes we procrastinate tasks that we know will take a long time to complete. They can feel incredibly overwhelming. To tackle this, start thinking of your task in parts. Break it down to smaller, easier milestones that feel a lot less scary.<\/p>\n\n\n\n<p>For example, say you really want to get in shape. Each day that goes by, you find yourself completing other tasks instead of actually trying to get in shape. That\u2019s probably because you know that \u2018getting in shape\u2019 is a big task that won\u2019t happen overnight. Trying to achieve it seems impossible from the start, so you keep putting it off.&nbsp;<\/p>\n\n\n\n<p>Instead, you\u2019d be better off breaking down \u2018get in shape\u2019 into smaller parts. You could start with going for a 10 minute walk a day. Then you could introduce visiting the gym for 30 minutes twice a week, and so on. These tasks feel much more achievable and will help you complete your ultimate goal of getting in shape, but in a way that feels far less daunting.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-9 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"2_Make_a_schedule_and_stick_to_it\"><\/span><strong>2.<\/strong> Make a schedule and stick to it<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Scheduling <strong>time to complete your task<\/strong> will help you to prioritise it. Mark out some dedicated time in your calendar to work on your task and promise yourself to work during this time only &#8211; no more and no less. Doing this will help prevent you from feeling overwhelmed and overworked. The <a href=\"https:\/\/www.quidlo.com\/blog\/how-to-set-smart-goals-at-work\/\" data-type=\"URL\" data-id=\"https:\/\/www.quidlo.com\/blog\/how-to-set-smart-goals-at-work\/\">goal<\/a> is to minimise negative emotions so that you won\u2019t keep procrastinating and will start <strong>doing.<\/strong><\/p>\n\n\n\n<p>If your task is particularly unappealing, start by blocking out only a small amount of time. For example, if you\u2019re <em>really<\/em> dreading writing up a report, schedule in 10 minutes to work on it. Knowing that you only have to spend such a short amount of time will help you feel better about it. You can up the time gradually and you\u2019ll be done before you know it.<\/p>\n\n\n\n<p>To keep <a href=\"https:\/\/www.quidlo.com\/blog\/9-benefits-of-time-tracking\/\">track of your time<\/a> accurately and efficiently, <a href=\"https:\/\/www.quidlo.com\/timesheets\/\">check out Quidlo Timesheets<\/a>.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-10 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"3_Reward_yourself\"><\/span><strong>3. <\/strong>Reward yourself<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Once you\u2019ve broken down your task, it\u2019s important to trick your brain into associating the completion of them with positive emotions. Each time you complete a step, do something you enjoy &#8211; go for a walk, watch your favourite show, eat some chocolate!<\/p>\n\n\n\n<p>Reserve an especially attractive reward for when you complete the whole task.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-11 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"4_Eat_the_frog\"><\/span><strong>4.<\/strong> \u2018Eat the frog\u2019<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>No, this tip does not involve French cuisine! \u2018Eat the frog\u2019 was invented by author Mark Twain, and later <a href=\"https:\/\/www.briantracy.com\/blog\/time-management\/the-truth-about-frogs\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">named by Brian Tracey<\/a>. Twain said that if the first thing you do each morning is eat a live frog, <a href=\"https:\/\/www.briantracy.com\/blog\/time-management\/the-truth-about-frogs\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">\u201cyou can go through the day with the satisfaction of knowing that it is probably the worst thing that is going to happen to you all day long.\u201d<\/a><\/p>\n\n\n\n<p>You\u2019ll be relieved to know that we\u2019re not talking about <em>actual <\/em>live frogs here. The \u2018frog\u2019 is a metaphor for your most important task. The \u2018Eat your frog\u2019 method requires you to complete the biggest, most important task first. By getting the most urgent task done and out of the way first thing in the morning, you won\u2019t even have a chance to start procrastinating or overthink. Repeat this method every day as part of your routine.<\/p>\n\n\n\n<p>Doing more difficult tasks first thing in the morning is a good idea. The morning tends to be when we feel the most <a href=\"https:\/\/www.theguardian.com\/books\/2018\/jan\/08\/when-the-scientific-secrets-perfect-timing-daniel-pink-review?utm_source=productivity_methods&amp;utm_medium=referral&amp;utm_campaign=eat_the_frog\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">inspired and productive<\/a>.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-12 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"5_Make_a_public_commitment\"><\/span><strong>5.<\/strong> Make a public commitment<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sometimes the best way to get something done is to make a public commitment to do so. Humans are incredibly social and we care a lot about how others perceive us. This can be a great incentive to stop you from procrastinating as you\u2019ll want to avoid losing the respect of others.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-13 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"6_Make_it_more_difficult_to_procrastinate\"><\/span><strong>6.<\/strong> Make it more difficult to procrastinate<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Take a look at your work environment and make it harder to procrastinate by removing all distractions. This can be everything from putting your phone in another room, to removing YouTube from your bookmarked tabs. The harder it is for you to procrastinate and get sucked into other activities, the less likely you are to do it.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-14 wp-block-group\">\n<h3 class=\"has-medium-font-size\"><span class=\"ez-toc-section\" id=\"7_Dont_beat_yourself_up_about_procrastinating\"><\/span><strong>7.<\/strong> Don\u2019t beat yourself up about procrastinating<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Procrastinating is part of being human. It\u2019s something we are all challenged with in our day-to-day lives. Forgive yourself for procrastinating and practice self-compassion. It doesn\u2019t matter that you have procrastinated in the past &#8211; focus on the future and give yourself a break if you slip up.<\/p>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-container-17 wp-block-group\">\n<h2 class=\"has-large-font-size\"><span class=\"ez-toc-section\" id=\"Stop_wasting_time_and_start_doing\"><\/span><strong>Stop wasting time and start doing!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We procrastinate as a way to avoid feeling negative emotions in the short term &#8211; but this can have detrimental effects on our long-term wellbeing. With these tips, you should be able to beat procrastination by helping shift your negative emotions to positive ones.<\/p>\n\n\n\n<p>Prevent procrastination with our free, simple and user-friendly app today.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-container-19 wp-block-group\">\n<div class=\"wp-container-18 wp-block-buttons\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"https:\/\/auth.quidlo.com\/signup\" target=\"_blank\" rel=\"noopener\">Start Quidlo Timesheets for free<\/a><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tips how you can overcome procrastination, use your time more productively and start getting those looming tasks done.<\/p>\n","protected":false},"author":6,"featured_media":57,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"inline_featured_image":false,"_wp_applaud_exclude":false},"categories":[1,12,10],"tags":[15,16],"acf":[],"_links":{"self":[{"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/posts\/54"}],"collection":[{"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/comments?post=54"}],"version-history":[{"count":19,"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/posts\/54\/revisions"}],"predecessor-version":[{"id":167537,"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/posts\/54\/revisions\/167537"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/media\/57"}],"wp:attachment":[{"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/media?parent=54"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/categories?post=54"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.quidlo.com\/blog\/wp-json\/wp\/v2\/tags?post=54"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}