Get 55 Days Back: The Secret to Overcoming Procrastination
We’re all tired of putting things off. The average person spends 55 days a year procrastinating!
The Internet is full of quick tips and productivity hacks.
Spoiler alert! None of them work. 95% of people would not have this problem if it were that easy.
Overcoming procrastination isn’t as simple as deciding to be more disciplined.
Understanding Procrastination
Look, there is no universal solution.
There are 3 different reasons why we procrastinate:
- Emotional Drivers
- Mental and Practical Challenges
- Behavioral Patterns
You may fall into one or more of these categories. To make things worse, each of them has more subcategories. But bear with me. There is light at the end of the tunnel.
Understanding your own procrastination tendencies is the first step in overcoming them.
Finding your type
Before we dive deep into categories and solutions, I want you to start with yourself.
Pick one project you are currently procrastinating on and try this:
- Write down your reasons: What do you think is your source of procrastination?
- Find a matching category: Is this emotional, practical, or behavioral?
- Find your type: Which persona resonates the most?
You may find, that there are more reasons, not just one. I would recommend choosing the one, you feel holds you back the most and start there.
Now let’s find a match. Here are the common types of procrastinators:
Emotional Drivers
- Doubter: Driven by fear of failure and judgment.
- Avoider: Fears the potential success and associated responsibilities.
- Perfectionist: Impossibly high standards create fear of not being good enough.
- Overthinker: Anxiety and overwhelm about tasks that seem too complex.
- Unenthusiast: Lacks motivation due to perceived boredom or dislike of the task.
Mental and Practical Challenges
- Underestimator: Struggles with time management and underestimates task duration.
- Second-Guesser: Paralyzed by too many choices or competing priorities.
- Wanderer: Easily distracted, finding it difficult to focus and stay on track.
- Scatterbrain: Disorganization and lack of clear goals contribute to delays
Behavioral Patterns
- Impulsive One: Favors short-term rewards over long-term benefits.
- Delayer: Procrastination has become a deeply ingrained habit.
Important note: Procrastination can be also a sign of underlying struggles like ADHD, anxiety, or depression.
Strategies to Overcome Procrastination Based on Your Type
Overcoming procrastination often requires detective work. You may need to experiment to find your unique triggers and solutions. This might involve some trial and error.
Based on your type, you should try:
Emotional Drivers
- Doubter: Challenge negative thoughts like “I’ll fail” with more realistic ideas like “I’m learning.” Use mindfulness techniques to manage self-doubt.
- Avoider: Visualize the positive aspects of success to reduce fear. Take small, non-threatening steps to build confidence.
- Perfectionist: Focus on progress instead of flawless results. Remind yourself that “done is better than perfect” and view mistakes as learning opportunities.
- Overthinker: Break down large tasks into smaller, manageable steps. Try the “5-minute rule” to overcome the hurdle of starting.
- Unenthusiast: Find ways to connect the task to your larger goals or values. Can you reframe the task as a way to learn or help others?
Mental and Practical Challenges
- Underestimator: Track how long tasks actually take to improve your estimates. Build in extra buffer time to account for unexpected delays.
- Second-Guesser: Set deadlines for making decisions to prevent overthinking. Once you decide, trust it’s “good enough” and focus on starting.
- Wanderer: Create a distraction-free workspace when possible. Use tools like noise-canceling headphones and website blockers to stay focused.
- Scatterbrain: Use to-do lists to prioritize tasks. Declutter your physical and digital workspaces for a clearer mind and easier start.
Behavioral Patterns
- Impulsive One: Plan enjoyable rewards for after completing tasks. Find an accountability buddy to provide external motivation.
- Delayer: Identify when you tend to procrastinate and the excuses you use. Have a simple, pre-planned action ready to take during those trigger moments.
If one strategy isn’t working, don’t give up! Sometimes finding something that flips “the right switch” — whether that’s purpose, the right support system, or a different set of strategies — can make all the difference.
Which of these strategies resonated with you the most?
