Breaking the Procrastination Cycle

I have been a top performer in my team wherever I have been. There is also a fact associated with this, that I had to battle out procrastination almost on a daily basis.

Each passing day was almost a challenge to get even the basic tasks done. To understand how to beat procrastination, one must have to understand that its not an isolated issue, rather a vicious cycle that needs to broken altogether in order to come out of it. Let me put it in a very simplified manner in the way I understand it.

1. Procrastination: Delaying tasks and responsibilities.
2. Anxiety: The delay creates a sense of worry and stress about unfinished tasks.
3. Low Self-Esteem: Anxiety erodes self-confidence, making one doubt their abilities.
4. Avoidance: Low self-esteem leads to avoiding tasks altogether, fearing failure.
5. Missed Opportunities: Avoidance results in missed chances for growth and success.
6. Regret: Missing opportunities creates feelings of regret and disappointment.
7. Increased Procrastination: Regret and disappointment lead to more procrastination as a coping mechanism.

This cycle can perpetuate, with each step reinforcing the next, making it difficult to break free without conscious effort and intervention.

There may be countless ways to get out of it but below are some practical short points that I have been practicing.

• Set Clear Goals: Define specific, achievable tasks.
• Prioritize Tasks: Focus on high-impact activities first.
• Create a Schedule: Break tasks into manageable chunks and allocate time slots.
• Eliminate Distractions: Identify and remove sources of distraction.
• Use a Timer: Work in focused intervals (e.g., Pomodoro technique).
• Stay Organized: Keep your workspace tidy and your tasks list visible.
• Seek Accountability: Share your goals with a friend or use an accountability partner.
• Reward Yourself: Give yourself small rewards for completing tasks.
• Practice Self-Compassion: Forgive yourself for setbacks and keep moving forward.

The key here is not about following these forcefully rather consistently. With human nature, change comes slowly and its completely ok.