The 5 Methods I Used to Sit Down and Write This Article
I’m currently house hunting, planning for a wedding, working my regular job, and assisting with daily training for my over-zealous german shepherd (he’s a good boy, he truly is). I had every reason not to write this post and instead curl up into a little ball on the couch and watch whatever algorithmically generated show Netflix suggested for me.
But instead, I took my own advice and followed the steps below to produce this piece of writing. This article is evidence that the methods described below actually work.
If your goal is to develop a world-class work ethic or just get through your next assignment you’ve been putting off, this piece is for you. I’ll share with you 5 scalable methods I use to stop procrastinating when life feels overwhelming.
What Causes Procrastination?
To crack this problem, we need to start with the basics. Procrastination is the avoidance of a task because it causes us discomfort. It’s that uncomfortable twinge deep in our stomachs when our mind wanders to the project we’re putting off; or the essay with a fast-approaching deadline we haven’t touched yet.
As it turns out, that discomfort is a very real thing. The same centers in your brain that light up for pain also light up when you procrastinate.
And because thinking about doing the task is painful, our brains will accept doing almost anything else because the pain is eliminated when we’re engaged with that other thing instead. And before we know it, the procrastinating cycle has begun.
Method 1: Simply Start
Here’s the kicker about procrastination — it’s the anticipation of performing the task that causes the pain and discomfort. The discomfort dissolves away once we start doing the task.
Just like your body will feel slow, groggy, and tight as we warm up before a sport, your mind also feels this way as you initially sit down to tackle the work. The good news is this is completely normal and everyone struggles with those same sensations. You are not alone.
The first key principle to stop procrastinating is to simply start. Within a few minutes of starting (usually 5 or less) you’ll find your groove and the discomfort will disappear.
Method 2: Focus on the Process, Not the Product
Our feelings of anxiety are usually associated with the end product of what we’re trying to accomplish.
- “I don’t want to sit down and study for my Chemistry final”
- “I don’t want to go outside and run those 5 miles”
Thinking about the end product itself causes anxiety for us. We see the end product as a behemoth of a project fraught with perils and pitfalls along the way.
A better way to frame your mind is to focus on the process of completing that product instead. Become organized and set aside regular blocks of time throughout the week where you work your project.
Instead of worrying about “studying for the Chemistry final”, all you have to concern yourself with is “studying for 45 minutes today”, and repeating this process throughout the week.
I set myself a goal of working on this article for 1 hour throughout the workweek, and then 1 hour each day of the weekend, with Sunday being my deadline. I ended up doing about 2 hours on Sunday to finish everything up. But it beats doing it all at once and eliminating one of my weekend days.
Method 3: Gamify Your Behavior Using Rewards
The Pomodoro timer kept surfacing as a useful tool to help others stay focused during my research on procrastination. I initially discounted it thinking it was a trendy tip until I tried it for myself and realized it’s true power.
The Pomodoro timer works by splitting your work process into a 25-minute work interval, followed by a 5-minute break, typically repeated for 4 rounds or however long you want to work for.
There are many, many Pomodoro apps available on the app store, but the one I currently use is called Focus Keeper.
The power of the Pomodoro timer is that it gamifies your behavior in 3 ways:
- It challenges me to get as much done in the time allotted as possible. When I look over at the timer and see 4 minutes remaining, I hustle to get as far as I can before the break.
- You have your break as a reward to look forward to at the end of 25 minutes.
- Breaking the timer preemptively is psychologically painful, and keeps me going until the very end.
Method 4: Place Yourself in a New Surrounding to Stop Procrastinating
Physically transporting yourself to a location that suits your goals is usually enough to break the procrastination cycle. The new surroundings will feel fresh and exciting and will remove some of the negative feelings you may have about the task you’re trying to finish.
If you want to lift weights, drive yourself to the gym, change, and you’ll find you quickly follow everyone’s lead by grabbing a weight (your only alternative is to stand around looking lost).
If you want to study, sit yourself down in the quietest area of the library, turn off your phone and you’ll have no choice but to bury your head in your books.
Method 5: Plan Your Next Study Session
One of the most overlooked habits you can do is also one of the simplest. Before closing up shop for the day take 5 minutes to plan out your next study session or project tasks.
Write out what you want to accomplish in a bulleted list and be specific about it.
By doing this, you tap into the power of your unconscious mind. Your unconscious mind works on autopilot constantly (even when you’re asleep) and will begin processing and priming your neural circuitry for these tasks specifically so you can hit the ground running the next time you sit down to tackle them.
Key Takeaways to Stop Procrastinating
And there you have it. 5 actionable methods you can use to stop procrastinating right now:
- Simply Start
- Focus on the Process, Not the Product
- Gamify Your Behavior Using Rewards
- Place Yourself in a New Surrounding
- Plan Your Next Study Session
You can use them all or just one or two depending on your unique situation. I hope these techniques help you as much as they have helped me.
Hey there, thanks for reading all the way to the end! I’m an engineer solving real problems with real people. I write articles on productivity, decision making, motivation, and more. Join my subscriber list and learn along with me.
