In Episode 24 we talked about what procrastination is, why it happens and the negative impact it can have on your career.
To recap – Procrastination is that nagging habit of putting things off until the last minute, even though you know it might not be in your best interest.
Some common causes for procrastination include perfectionism, fear of failure, lack of motivation, overwhelm and low self-confidence.
If you missed that episode, you could find it at womenleadersunlimited.com/24.
Today, I want to share with you six proven strategies you can use to break free from the cycle of procrastination.
The Impact of Procrastination on Your Career
When procrastination creeps in, it can have serious consequences for your career.
It can cause you to miss out on career-advancing opportunities. When you procrastinate, you’re not working efficiently. Consistently delaying tasks can damage your professional reputation. Last-minute rushes to meet deadlines can cause a significant amount of stress and anxiety, affecting your mental and physical well-being. Ultimately, procrastination can lead to career stagnation.
Do any of these consequences resonate with you? If so, don’t worry – you’re not alone, and there are ways to overcome this habit.
Identifying Your Procrastination Triggers
The first step to overcoming procrastination is to identify your triggers. What are the specific situations or tasks that make you want to procrastinate? Here are some common triggers to consider:
Complex Tasks: Do you find yourself avoiding tasks that are complex or require a lot of effort?
Boring Tasks: Are you more likely to procrastinate on tasks that you find uninteresting or mundane?
Unclear Goals: Do you put off tasks when you’re not sure what the end goal is or how to achieve it?
Fear of Judgement: Are you worried about how others will perceive your work, leading you to delay starting?
Perfectionism: Do you avoid tasks because you want them to be perfect and fear they won’t be?
Once you’ve identified your triggers, you can start to develop strategies to address them.
Strategies to Overcome Procrastination
Let’s explore some practical strategies to help you overcome procrastination and get your career back on track. Remember, the goal is to find what works best for you and to be patient with yourself as you make changes.
1. Break Tasks into Smaller Steps
One of the most effective ways to tackle procrastination is to break tasks into smaller, more manageable steps. When a task feels overwhelming, it’s easy to put it off. But by dividing it into smaller parts, you can make it more approachable. For example, if you need to prepare a presentation, start by outlining the main points, then work on each section one by one.
2. Set Specific Goals and Deadlines
Setting clear, specific goals and deadlines can help you stay focused and motivated. Instead of saying, “I’ll finish this project sometime this week,” set a specific deadline, like “I’ll complete the first draft by Wednesday at 3 PM.” This creates a sense of urgency and helps you stay on track.
3. Use Time Management Techniques
Time management techniques, such as the Pomodoro Technique, can be incredibly helpful. This technique involves working for a set period, like 25 minutes, followed by a short break. This can help you maintain focus and prevent burnout. Experiment with different time management methods to find what works best for you.
4. Create a Distraction-Free Environment
Minimize distractions by creating a dedicated workspace. Turn off notifications on your phone, close unnecessary tabs on your computer, and let others know that you’re focusing on work. A distraction-free environment can help you stay on task and avoid procrastination.
5. Practice Self-Compassion
Be kind to yourself. Procrastination often stems from negative self-talk and self-criticism. Instead of beating yourself up for procrastinating, practice self-compassion. Acknowledge your feelings and remind yourself that it’s okay to struggle. This positive mindset can make it easier to take action.
6. Seek Accountability
Sometimes, having someone to hold you accountable can make a big difference. Share your goals and deadlines with a trusted colleague, friend, or mentor. They can provide encouragement and check in on your progress, helping you stay committed to your tasks.
Conclusion
Staying motivated to overcome procrastination involves setting clear goals, rewarding yourself for achievements, seeking accountability from a trusted person, maintaining a positive mindset, and regularly reflecting on your progress and adjusting strategies as needed.
Thank you for joining me today on Women Leaders Unlimited. If you found value in this episode, don’t forget to share it with your network and leave a review. Together, we can support and empower more women to achieve their career goals.
