Procrastination: 15 tips against constant procrastination

Instead of finally working through your pile of papers on your desk, are you just googling "procrastination"? Then you are probably one of those people who like to postpone important things and do them at the very last minute. With these tips, you can effectively counter procrastination and successfully complete to-dos.

A woman sits at a desk and procrastinates. — © iStock/nortonrsx

Contents at a glance

Procrastination: A widespread phenomenon?

Doesn't everyone procrastinate from time to time? The term comes from the Latin "procrastinare", which means "to postpone", "to postpone until tomorrow". He says: Upcoming professional or private duties are delayed by substitute activities. Procrastinators, for example, prefer to clean the apartment before they sit down to file their unpleasant tax return. The majority of people are familiar with this behavior, but it only becomes problematic when you suffer from the consequences of procrastination.

There is a procrastination outpatient clinic at the University of Münster, where students and professionals who have a serious problem with self-control can find help. These patients repeatedly and unnecessarily postpone important activities. They suffer from psychological and physical complaints, and in the worst case there are negative professional and private consequences for them.

Due to the still young field of research, the diagnosis is not yet officially recognized. However, the experts at the procrastination outpatient clinic estimate that about ten percent of the population is affected by the disorder. A study by the Mainz University Medical Center with about 2,500 test subjects from different age groups shows that these are mainly young people who are still going to school or studying, and more men than women. Constant procrastination in everyday life without serious health consequences even affects about 20 percent of the population, i.e. one in five.

Why do we tend to procrastination?

But why do so many people postpone unpleasant activities, even though they probably know that this increases stress and pressure, possibly also anxiety and exhaustion? Behind this can be the following causes, among others:

Substitute actions often have immediate positive consequences: Cleaning the apartment, for example, is done quickly and the result is satisfying. The negative consequences of procrastination, on the other hand, only occur in the long term.
If the activity to be done is not very pre-structured or the task is not clear, this can lead to procrastination. Tasks without deadlines or those that are particularly unpleasant to complete are also important.
Performance demands are often associated with fear of failure.
The demands on one's own performance are too high or the goals are unrealistic.

A woman sits on the sofa and looks into the void – she procrastinates.

The good news is that procrastination is learned behavior. This means that it can also be unlearned. With the following tips, you can develop a new routine.

What you can do about procrastination: 15 effective tips

1. Prioritize
Write a to-do list and sort all the items according to priorities:
- Which of the tasks are of high priority, which of medium and which of low priority?
- Record the different levels by marking them A, B and C, for example, and then work through them in this order.
- Visibly cross out a completed activity on your list. This reinforces the feeling of having achieved something.
2. Plan tasks concretely
For an upcoming task, write down the "when", "where" and "how" briefly and concisely:
- When do I want to start?
- Where do I work?
- How much time do I spend on this?
- What is my goal?
Depending on the scope of the task, also make a note of: What are the necessary steps to achieve this goal? What information do I possibly need to complete the task? Where do I get it from?
3. Log your work pace

Do you find it difficult to estimate how long it will take you to complete a task? Choose an unpleasant activity that you have been putting off for a while and observe yourself at work. Write down how long you are working on it. How much time do you spend on wandering thoughts or distractions? And how long do you actually work effectively? The more specifically you know about your work behavior, the easier it is to change it.
4. Avoid interference

Have you found out what and who distracts you while working? Many disruptions can be ruled out in advance. Do you get hungry, does your smartphone vibrate, or is it your family or colleagues who are preventing you from completing a task? Then prepare something to eat and put your silent cell phone in a closed drawer for working hours. For example, you can tell your colleagues or family that you will not be responsive for the next two hours. If you are distracted, it usually takes up to 30 minutes to pick up the thread again.
5. Divide big tasks into small ones

An upcoming task is particularly demanding and will take a lot of effort? Always break down large projects into small individual steps to take away their horror. Once the first step has been taken, you have already cleared the biggest hurdle.
6. Apply the 50 percent rule

It is part of human nature to overestimate yourself. Assume that everything you set out to do will take you about twice as long as you think at first. Have you already written down what you want to work on today? Delete half of it before you start. This will ensure that you can expect a sense of achievement instead of frustration.
7. Apply the "working time reduction" method

It sounds paradoxical, but it leads to the desired goal: Set a realistic time window before starting work, which you must not exceed. You add value to working hours by making them shorter: If you have little time, you are more effective during this time. Only if you spend the hours afterwards with effective work is it allowed to extend the period.
8. Question your procrastination

Consciously think about the causes behind procrastination. Why has procrastination become a habit? What is so unpleasant about doing certain activities? Does it trigger stress? Can you approach these activities in such a way that they do not trigger stress and negative feelings? Break habits and tackle tasks differently next time.
9. Use the ritual technique

Set a specific time when you want to start with an item on your to-do list. Set an alarm clock 15 minutes before the scheduled start of work. Now prepare for work in a ritual: collect any documents you may need, tidy up your desk, ventilate again, etc. The more often you perform this ritual, the easier it will be for you to start work in the future.
10. Start to the minute

Once the time has come when you have planned to start, start immediately. Every minute that passes now makes it less likely that you will still be able to get the task done. According to the 72-hour rule, if we don't start a project within three days, the chance of starting a project even drops to one percent.
11. Align with your personal performance phases

The service phases are individually strongly delayed. Are you a lark who can easily get up early and concentrate best in the morning? Above all, use this time to tick off postponed, difficult, unpleasant things. If, on the other hand, you belong to the owls, you can concentrate particularly well in the evening and at night. Respect this rhythm – working will be much easier for you.
12. Separate work and leisure time

Reserve a fixed relaxation time in the evening that you can look forward to. Work is no longer allowed after a certain time. But also set breaks during the day. You can then enjoy your free time without a guilty conscience.
13. Reward yourself

Probably no one will praise you when you have checked off an item on your to-do list. Therefore, think about a small reward before starting work, which you will then actually redeem after completing the task. For example, buy a book you've been wanting to read for a long time or pamper yourself with a relaxing bath. Your motivation will increase due to the rewards.
14. Share your plans with family or friends

If you tell other people what goals you have set for yourself, you will have the following effect: They will develop the expectation that you will actually complete the task. In this way, you create an external means of pressure that becomes an incentive for you.
15. Seek professional help

Have you tried the tips and still can't beat procrastination? The University of Münster offers a Self-test for procrastination This serves as an initial assessment of how pronounced your behavior is and whether it should be treated. Procrastination often occurs together with depression, but it can also be the side effect of an anxiety disorder, ADHD (attention deficit hyperactivity disorder) or psychosis. In these cases, psychotherapy, ideally cognitive behavioral therapy, should be used as treatment.