{"id":1358,"date":"2025-05-23T04:46:27","date_gmt":"2025-05-23T11:46:27","guid":{"rendered":"https:\/\/www.seekyourlove.com\/?p=1358"},"modified":"2025-05-23T04:46:27","modified_gmt":"2025-05-23T11:46:27","slug":"expert-tips-to-stop-yourself-procrastinating","status":"publish","type":"post","link":"https:\/\/www.seekyourlove.com\/?p=1358","title":{"rendered":"Expert tips to stop yourself procrastinating"},"content":{"rendered":"<p><\/p>\n<div id=\"main\">\n<div>\n<div class=\"hydrate-root sc-10wlkbs-0\" data-component=\"SupportNSCNative\" data-loading=\"lazy\" data-theme-name=\"base\">\n<aside class=\"sc-hez36s-0 cGmNxG\">\n<div class=\"sc-hez36s-1 iqSitv\">\n<h3 data-testid=\"support-nsc-title\" class=\"sc-hez36s-2 dlmCG\">Your support helps us to tell the story<\/h3>\n<div class=\"sc-hez36s-8 igdyzJ\">\n<div class=\"sc-hez36s-13 cPkZJS\">\n<div class=\"sc-aja53j-0 fGzMFb sc-hez36s-16 fJelbS\">\n<div class=\"sc-aja53j-6 fiXggt\">\n<div data-testid=\"dropdown-with-gradient-collapsed-content-container\" class=\"sc-aja53j-5 eSVQSf\">\n<div>\n<div data-testid=\"dropdown-with-gradient-collapsed-content\" class=\"sc-aja53j-4 cDGSNR\">\n<div>\n<div data-testid=\"support-nsc-collapsed-content-tablet\" class=\"sc-hez36s-7 kxbAkl\">\n<p class=\"sc-1uza6dc-0 kGYWZt\">From reproductive rights to climate change to Big Tech, The Independent is on the ground when the story is developing. Whether it&#8217;s investigating the financials of Elon Musk&#8217;s pro-Trump PAC or producing our latest documentary, &#8216;The A Word&#8217;, which shines a light on the American women fighting for reproductive rights, we know how important it is to parse out the facts from the messaging.<\/p>\n<p class=\"sc-1uza6dc-0 kGYWZt\">At such a critical moment in US history, we need reporters on the ground. Your donation allows us to keep sending journalists to speak to both sides of the story.<\/p>\n<p class=\"sc-1uza6dc-0 kGYWZt\">The Independent is trusted by Americans across the entire political spectrum. And unlike many other quality news outlets, we choose not to lock Americans out of our reporting and analysis with paywalls. We believe quality journalism should be available to everyone, paid for by those who can afford it.<\/p>\n<p><strong class=\"sc-1uza6dc-1 eXohla\">Your support makes all the difference.<\/strong><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><button class=\"sc-aja53j-1 hHATii sc-aja53j-7 jikgMc\"><span data-testid=\"dropdown-with-gradient-dropdown-tablet\" class=\"sc-aja53j-3 gFogGN\"><span data-action-type=\"Read more\" class=\"sc-aja53j-2 frlkrE\">Read more<\/span><svg class=\"sc-eaj12q-0 gggykT sc-culv3z-0 jLhHRc sc-a5wy94-0 lbKISR\"><use href=\"#ee6613da15642019\"\/><\/svg><\/span><\/button><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<p>Can you only start a boring admin task once your house is clean? Do you leave the trickiest emails to the end of the day? <\/p>\n<p>Delaying a goal or task \u2013 usually to do something less important instead \u2013 is known as procrastination and it affects many of us. <\/p>\n<p>Most people report procrastinating some of the time, but for others it can be chronic.<\/p>\n<p>While procrastination is common, it can be frustrating and lead to feelings of shame, guilt and anxiety.<\/p>\n<p>Here\u2019s why you might be avoiding that task \u2013 and five steps to get on top of it.<\/p>\n<p><h2>Am I procrastinating?<\/h2>\n<\/p>\n<p>You might find yourself putting off starting something, abandoning it before it\u2019s finished or leaving it to the very last minute.<\/p>\n<p>Thoughts such as \u201cI can catch up later\u201d or \u201cI\u2019ll turn it in late\u201d can be telltale signs of procrastination. Maybe you\u2019ve Googled \u201cWhy do I procrastinate?\u201d while procrastinating and have come across this article.<\/p>\n<p>Other times, you might not even be aware you\u2019re doing it. Perhaps you look up and realise you\u2019ve been scrolling online shopping and kitten videos for the past hour, instead of doing your assignment.<\/p>\n<p>Procrastination is not a character flaw, and it doesn\u2019t mean you\u2019re lazy or even bad at managing time. Framing it this way can make you feel even worse about the behaviour, and stops you learning the real reasons behind it.<\/p>\n<p>If you want to stop procrastinating, it\u2019s important to understand why you do it in the first place.<\/p>\n<div class=\"sc-482ou5-2 hCNBSR sc-482ou5-3 image align-center\">\n<figure class=\"sc-1cbdeug-0 hXrpsW\">\n<div data-gallery-length=\"4\" class=\"sc-482ou5-0 bpGOOL\"><img decoding=\"async\" src=\"https:\/\/static.the-independent.com\/2021\/05\/24\/16\/newFile.jpg\" srcset=\"https:\/\/static.the-independent.com\/2021\/05\/24\/16\/newFile.jpg?quality=75&amp;width=320&amp;auto=webp 320w, https:\/\/static.the-independent.com\/2021\/05\/24\/16\/newFile.jpg?quality=75&amp;width=640&amp;auto=webp 640w\" loading=\"lazy\" alt=\"Procrastination isn\u2019t a character flaw\" class=\"sc-1mc30lb-0 QHifS inline-gallery-btn\"\/><\/p>\n<p><button class=\"sc-1uf4o3q-0 fsbheq inline-gallery-btn\" id=\"trigger-autogallery-18110\"><span class=\"sc-1uf4o3q-1 jEeRhv\">open image in gallery<\/span><\/button><\/p>\n<\/div><figcaption class=\"sc-1cbdeug-1 sc-1cbdeug-3 kBlcBC kIlksO\">Procrastination isn\u2019t a character flaw<span class=\"sc-1cbdeug-7 hAhJPR\"> <!-- -->(<!-- -->Shutterstock \/ Lazy_Bear<!-- -->)<\/span><\/figcaption><\/figure>\n<\/div>\n<p><h2>Why do I procrastinate?<\/h2>\n<\/p>\n<p>Procrastination can be a way of dealing with tricky emotions. Research shows we put off tasks we find boring or frustrating, as well as those we resent or that lack personal meaning.<\/p>\n<p>We may avoid tasks that create stress or painful emotions, such as completing a tax return where you owe a lot of money, or packing up a parent\u2019s house after their death.<\/p>\n<p>There a few deeper reasons, too.<\/p>\n<p>Procrastination can be a sign of perfectionism. This is when an intense fear of failure \u2013 of getting something wrong \u2013 creates so much pressure to be perfect that it stops us from even getting started.<\/p>\n<p>People with low self-esteem also tend to procrastinate, whether or not they experience perfectionism. Here, it\u2019s a negative self-view (\u201cI\u2019m not good at most things\u201d) coupled with low confidence (\u201cI probably won\u2019t get it right\u201d) that gets in the way of beginning a task.<\/p>\n<p>Distraction can be a factor, too. Most of us battle constant interruptions, with pings and alerts designed to redirect our attention. But being very easily distracted can also be a sign you\u2019re avoiding the task.<\/p>\n<p>For some people, difficulty completing tasks could be a sign of an underlying issue such as attention-deficit hyperactivity disorder. If you\u2019re worried procrastination is affecting your day-to-day life, you can speak to your doctor to seek help.<\/p>\n<div class=\"sc-482ou5-2 hCNBSR sc-482ou5-3 image align-center\">\n<figure class=\"sc-1cbdeug-0 hXrpsW\">\n<div data-gallery-length=\"4\" class=\"sc-482ou5-0 leCkA-D\"><img decoding=\"async\" src=\"https:\/\/static.the-independent.com\/2025\/05\/16\/20\/55\/iStock-681696976.jpeg\" srcset=\"https:\/\/static.the-independent.com\/2025\/05\/16\/20\/55\/iStock-681696976.jpeg?quality=75&amp;width=320&amp;crop=3%3A2%2Csmart&amp;trim=1%2C0%2C1%2C0&amp;auto=webp 320w, https:\/\/static.the-independent.com\/2025\/05\/16\/20\/55\/iStock-681696976.jpeg?quality=75&amp;width=640&amp;crop=3%3A2%2Csmart&amp;trim=1%2C0%2C1%2C0&amp;auto=webp 640w\" loading=\"lazy\" alt=\"Talking to a doctor might help\" class=\"sc-1mc30lb-0 QHifS inline-gallery-btn\"\/><\/p>\n<p><button class=\"sc-1uf4o3q-0 fsbheq inline-gallery-btn\" id=\"trigger-autogallery-18111\"><span class=\"sc-1uf4o3q-1 jEeRhv\">open image in gallery<\/span><\/button><\/p>\n<\/div><figcaption class=\"sc-1cbdeug-1 sc-1cbdeug-3 kBlcBC kIlksO\">Talking to a doctor might help<span class=\"sc-1cbdeug-7 hAhJPR\"> <!-- -->(<!-- -->Getty\/iStock<!-- -->)<\/span><\/figcaption><\/figure>\n<\/div>\n<p><h2>Is procrastination ever helpful?<\/h2>\n<\/p>\n<p>It depends.<\/p>\n<p>Some people enjoy the pressure of a deadline. Leaving a task to the last minute can be a strategy to improve motivation or get it done in a limited time.<\/p>\n<p>Procrastination can also be a coping mechanism.<\/p>\n<p>Delaying unpleasant tasks may make us feel better in the moment. Avoiding the task may mean we don\u2019t have to face the possibility of getting it wrong, or the negative emotions or consequences it involves.<\/p>\n<p>But this usually only works in the short term, and in the long term it\u2019s more likely to cause problems.<\/p>\n<p>Procrastination can trigger self-criticism as well as negative emotions such as guilt and shame.<\/p>\n<p>In the long term it can also lead to mental health problems including anxiety and depression. Procrastinating has even been linked to poor outcomes in education \u2013 such as being caught copying in exams \u2013 and at work, including lower salaries and higher likelihood of unemployment.<\/p>\n<p>So what can we do about it?<\/p>\n<div class=\"sc-482ou5-2 hCNBSR sc-482ou5-3 image align-center\">\n<figure class=\"sc-1cbdeug-0 hXrpsW\">\n<div data-gallery-length=\"4\" class=\"sc-482ou5-0 jLeNKm\"><img decoding=\"async\" src=\"https:\/\/static.the-independent.com\/2024\/04\/04\/17\/newFile-7.jpg\" srcset=\"https:\/\/static.the-independent.com\/2024\/04\/04\/17\/newFile-7.jpg?quality=75&amp;width=320&amp;auto=webp 320w, https:\/\/static.the-independent.com\/2024\/04\/04\/17\/newFile-7.jpg?quality=75&amp;width=640&amp;auto=webp 640w\" loading=\"lazy\" alt=\"Take a good look at your to-do list to stop procrastination\" class=\"sc-1mc30lb-0 QHifS inline-gallery-btn\"\/><\/p>\n<p><button class=\"sc-1uf4o3q-0 fsbheq inline-gallery-btn\" id=\"trigger-autogallery-18112\"><span class=\"sc-1uf4o3q-1 jEeRhv\">open image in gallery<\/span><\/button><\/p>\n<\/div><figcaption class=\"sc-1cbdeug-1 sc-1cbdeug-3 kBlcBC kIlksO\">Take a good look at your to-do list to stop procrastination<span class=\"sc-1cbdeug-7 hAhJPR\"> <!-- -->(<!-- -->iStock<!-- -->)<\/span><\/figcaption><\/figure>\n<\/div>\n<p><h2>5 steps to tackling procrastination<\/h2>\n<\/p>\n<p>Face it \u2013 you\u2019re procrastinating. Being able to identify and name these patterns is the first step to overcoming procrastination.<\/p>\n<p>Explore why. Understanding the underlying causes is key. Are you afraid of getting it wrong? Is your to-do list unrealistic? Or do you just love a tight deadline? If your procrastination results from perfectionism or low self-esteem you may wish to explore evidence-based treatments such as cognitive behavioural therapy, with a therapist or through self-guided activities.<\/p>\n<p>Start prioritising. Take a good look at your to-do list. Are the most urgent or important things at the top? Have you given yourself enough time to complete the tasks? Breaking a task into smaller chunks and taking regular breaks will help prevent you from becoming overwhelmed. If you\u2019re not sure what\u2019s the most important, try talking it through with someone. If you tend to leave the most boring things to the last minute and then never get around to them, set some time aside at the start of each day to get these tasks done.<\/p>\n<p>Avoid distractions. Set your phone to \u201cdo not disturb\u201d, hang a sign on the door, tell those around you you\u2019ll be \u201coffline\u201d for a little while. Setting a clear start and end time can help you stick to this rule.<\/p>\n<p>Build in rewards. Life is hard work \u2013 be kind to yourself. Whenever you complete a difficult task or cross something off your to-do list, balance this by doing something more enjoyable. Building in rewards can make facing the to-do list a little bit easier.<\/p>\n<p><em>Catherine Houlihan is a Senior Lecturer in Clinical Psychology at the University of the Sunshine Coast<\/em><\/p>\n<p><em>This article was originally published by The Conversation and is republished under a Creative Commons licence. Read the <\/em><em>original article<\/em><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Your support helps us to tell the story From reproductive rights to climate change to Big Tech, The Independent is on the ground when the story is developing. Whether it&#8217;s investigating the financials of Elon Musk&#8217;s pro-Trump PAC or producing our latest documentary, &#8216;The A Word&#8217;, which shines a light on the American women fighting for reproductive rights, we know how important it is to parse out the facts from the messaging. At such a critical moment in US history, we need reporters on the ground. Your donation allows us to keep sending journalists to speak to both sides of the story. The Independent is trusted by Americans across the entire political spectrum. And unlike many other quality news outlets, we choose not to lock Americans out of our reporting and analysis with paywalls. We believe quality journalism should be available to everyone, paid for by those who can afford it. Your support makes all the difference. Read more Can you only start a boring admin task once your house is clean? Do you leave the trickiest emails to the end of the day? Delaying a goal or task \u2013 usually to do something less important instead \u2013 is known as procrastination and it affects many of us. Most people report procrastinating some of the time, but for others it can be chronic. While procrastination is common, it can be frustrating and lead to feelings of shame, guilt and anxiety. Here\u2019s why you might be avoiding that task \u2013 and five steps to get on top of it. Am I procrastinating? You might find yourself putting off starting something, abandoning it before it\u2019s finished or leaving it to the very last minute. Thoughts such as \u201cI can catch up later\u201d or \u201cI\u2019ll turn it in late\u201d can be telltale signs of procrastination. Maybe you\u2019ve Googled \u201cWhy do I procrastinate?\u201d while procrastinating and have come across this article. Other times, you might not even be aware you\u2019re doing it. Perhaps you look up and realise you\u2019ve been scrolling online shopping and kitten vide&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/posts\/1358"}],"collection":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1358"}],"version-history":[{"count":0,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/posts\/1358\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/media\/1359"}],"wp:attachment":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}