Tips for overcoming procrastination and distraction

When balancing work, school, family, and more, it’s easy to procrastinate and get distracted instead of diving into the tasks you need to do. Here are some tips to avoid procrastination and distraction.

Balancing a busy schedule is challenging, especially when juggling a full-time job, family responsibilities, and schoolwork. When you feel overwhelmed with everything you have to do, it’s easy to procrastinate, which only stresses you out even more later.

Why do we procrastinate if we know it hurts us? And how can we avoid distraction? Keep reading for insights and strategies to help you stay focused.

Procrastination is common

You might hear the terms “procrastination” and “laziness” used interchangeably, but they’re not the same. Laziness is the unwillingness to do a task and not caring that it’s not getting done. Procrastination is putting off or postponing tasks or goals — even though you want to do them — because you don’t know how to start or finish.

Also, know that procrastination is not a way to relax. Relaxing recharges you so you can keep working toward your goals. Procrastination drains you and fills you with dread when you think about upcoming deadlines and responsibilities.

Reflect: What are you saying to yourself when you procrastinate? What’s the story you’re telling yourself? How helpful or unhelpful is it?

Why do you procrastinate?

If you struggle with procrastination, you aren’t alone. It’s a common habit, but that doesn’t make it any less damaging to your well-being and progress. Research shows it can negatively impact your finances, academic performance, and career growth and increase anxiety, depression, and low self-esteem. Here are some of the biggest reasons people procrastinate:

1. Fear of failure. It’s easy to procrastinate when you aren’t sure where to start with a task. You might fear you won’t do it well enough, that you won’t be able to finish it, or that you’ll fail.
2. Lack of motivation. Do you put off assignments because you’re waiting to feel motivated? You might think you have more time to finish the task than you do or overestimate how much motivation you’ll have later.
3. Misplaced priorities. Not knowing where the task falls in your list of priorities can also lead to procrastination. Maybe you feel pulled in too many directions and don’t know how to juggle your work, school, and family responsibilities.
4. Distractions. One of the biggest reasons for procrastination is distraction. Distraction is often the path of least resistance because it tends to be passive, mindless, and comfortable. Nowadays, distractions are everywhere, and as attention spans get shorter, focusing on just one task at a time is more challenging than ever.

How procrastination affects you

When you procrastinate, you might feel a little bit better — at that moment. But you only feel that temporary relief because “today you” doesn’t need to deal with the results of putting off an important assignment. That’s a problem for “tomorrow you.”

The problem is, “tomorrow you” will soon be “today you,” and you’ll have to face the same task with less time to do it. Before you know it, tomorrow’s consequences become today’s consequences.

When we procrastinate, we focus on immediate rather than future rewards. But enjoying something when tasks are incomplete is far less satisfying than when they’re done.

Unfortunately, the more we give in to procrastination, the more we reinforce that habit in our lives. It also delays us in reaching our short-term and long-term goals.

Tips to avoid procrastination

Knowing the negative effects of procrastination may help you prevent it sometimes — but not always. There will still be occasions when you want to give in. At those moments, try some of these techniques.

1. Reflect on the impact

When you’re tempted to procrastinate, pause to think about how “future you” will feel. If you put off this task, will you feel overwhelmed later? Frustrated? Unable to do your best? Having empathy for “future you” may help motivate you to finish the task now.

You can also use the 10-10-10 rule by asking yourself, What will the consequences of this decision to procrastinate be 10 minutes, 10 months, and 10 years from now?

2. Identify the root cause

The best time to combat procrastination is before the desire strikes. Set aside time to reflect on what tasks you tend to put off, when and where it happens the most, and why you do it. This process will help you create a plan that works best for you.

3. Challenge your thoughts

Procrastination isn’t always about time management. More often, it’s about emotion and thought management. Look at the thoughts you have when you want to delay a task. For example, you might think, I perform best under pressure, or I can do it at the last minute. Then ask yourself, How true is that thought?

Reflect: What distractions often come up when you’re trying to get something done? How do you typically respond? How can you remove or delay that distraction until your task is completed?

4. Make a plan

Now it’s time to think about what actions you’ll take to avoid procrastination. Try the strategies below to see if they work for you:

• Add something fun. When working on a task, bring something you love into the moment. Maybe that means making coffee or tea and curling up on your favorite sofa while you work.
• Get organized. Write down each task or assignment, when it’s due, and the steps you need to take. Create a schedule for these tasks and block out time to do them.
• Make a daily to-do list. Write your list down the night before, and limit it to three to six manageable items. Remember to write them down in order of importance and focus on one at a time.
• Set a timer. Give yourself a set amount of time to complete each task so you don’t waste time on distractions or unimportant details.
• Work during your peak times. We all have a part of the day when we think and work best. Find out when that is for you and try to complete your tasks then.
• Get the easy tasks done first. If trying to do the most important task is too daunting, just get the easiest item done first. Your sense of accomplishment may help motivate you to finish the rest of your to-do list.
• Create a “not-to-do list.” Get clear on what you won’t spend time on when trying to complete your tasks. This will help you avoid distractions before they come up.
• Use a time-management app: Plenty of digital tools are out there to help you stay focused. Use the Hold app to limit distractions on your phone or the Marinara Timer to break your work into manageable time chunks.
• Track your progress. Mark things off as you accomplish them to help you stay motivated and on track.

Try this: Struggling with time management? Try using the Pomodoro Technique. Set a timer for 25 minutes and work without interruption until it goes off. Rest or step away for three to five minutes. Reset the timer for 25 minutes and repeat. You can do this as many times as you need.

5. Be kind to yourself

Be careful of overworking, which can lead to burnout. If you can, try to set aside time for yourself or a day to recharge.

Remember to reward yourself, too. For example, if you complete a big task on your to-do list, enjoy a delicious dessert or a night out with friends. Avoid choosing a reward that prevents you from completing your other tasks.

Reflect: Does time pass without you noticing because you’re giving in to distractions? When you notice that happening, try taking control of that time to do something that’s important to you.

Tips to avoid distraction

Distractions can happen anytime — even if you’re committed to getting something done. Try using these tips to stay focused:

• Notice when distractions happen. What triggers you to turn on the television or scroll through social media? Ask yourself if that decision was fulfilling and what its costs and rewards are.
• Pinpoint the source. Are the notifications on your phone pulling you away from your important task? Are you trying to do homework in front of the television?
• Set up obstacles for yourself. Try to make it as hard as possible to indulge your distractions. For example, turn off notifications on your phone while you work or put your phone in another room altogether.

It’s normal to struggle with procrastination and distraction. Fortunately, you don’t have to let them derail your progress toward your goals. If you need extra support in this area, reach out to your school to ask what resources and accommodations they can offer you.

Interested in setting up a session with a coach to talk through how to overcome procrastination and distraction? Guild members and learners should log into the Guild portal and schedule time with a coach.*

*Guild coaching is only available to Guild members and learners whose employer includes Guild coaching within their benefit. If you are eligible for Guild but don’t have an account, this is your chance to create one.