We all put off tasks sometimes, but if it becomes a regular habit, we can find ourselves falling behind on important tasks. Research has found that frequent procrastination is actually linked to negative feelings like stress about the task at hand. So, if the task seems too difficult, you might decide to indefinitely put it off instead of work on it. It’s an easy fix in the short-term, but detrimental in the long-term. The good news is that it’s a habit you can overcome. Here are seven ways to help overcome procrastination:

1) Stop Catastrophizing

One of the biggest reasons people procrastinate is that they make a huge deal out of what the task is. They perceive the task as being too difficult, too boring, or too painful to complete, and put off the task so as not to deal with it. However, it’s important to realise that even if it is challenging or boring, it will not kill you. You will get through it. Instead of spending time thinking about how tough the task is, think “this might be hard, but I can do it”.

2) Focus on Why You’re Doing the Task

Instead of focusing on short-term gains like watching Netflix instead of doing the boring task, focus on long-term gains of completing the task. Think: what are the benefits of completing it? If you’ve been putting off cleaning your room, imagine how nice it will look once you do. If you’ve been avoiding exercise, focus on how energetic and happy you’ll feel once you’ve had a shower.

3) Chunk the Task

Instead of seeing the task as one large thing to do, break down the overbearing task into smaller, more manageable parts. If you’re trying to write a book, plan to write five pages a day.

4) Quit Waiting for the Right Time

You’ll never be in the right mood to do something. It’ll never be the right time. Be honest with yourself, and admit that these are excuses to not do the task. It would be nice if you were “in the mood”, but it’s highly likely that waiting for this perfect time will result in wasted time and lateness. Instead, schedule tasks for a certain time, and complete them then.

5) Reward Good Behavior

If you do complete what you set out to do, let yourself binge Netflix or check Instagram. While you’re completing the task, do none of these things. Let them be rewards, not distractions. 

6) Stop Trying to Be Perfect

People with perfectionistic tendencies believe that either something is perfect, or it’s a failure. If things aren’t perfect, they aren’t finished. Instead, focusing on being excellent and doing your best. Nothing is ever perfect, but things are amazing.

7) Ask for Help

Ask a family member or friend to help you get started. Discuss how stressed or anxious you feel about the task, and come up with a plan with them together. Decide you’ll write 1000 words today, and 1000 tomorrow.