How often is it that you find yourself battling time? The clocks don’t stop ticking and you are squeezing in all the things you were supposed to do days (weeks) earlier. Those deadlines, unending tasks and overlooked pile of documents do more than just alarm you. Research says that 1 in 5 people procrastinate so much that it could risk their jobs, relationships and health!

Procrastination simply means to postpone, prolong or put-off. Have you been procrastinating over a particular task? Has the delay caused stress, guilt or lost opportunities?

If you’re thinking yes and yes, try this 6-step method to combat procrastination

1. Change the dull tasks. You may put-off one particular task consistently because of how boring it seems.  Maybe, the thought of working out at the gym makes you wonder ‘will it be boring? Will I reach my goal at all?’. Set an interesting sub-goal within that task. For instance, let your goal be to nail those push-ups or manage a handstand for a fitness video- anything more exciting than a distant goal that is hard to imagine.
 

2. One-minute rule. Procrastination occurs because we over-estimate the time required to complete something. We assume that a lot more work and time and goes into routine tasks, so we put it off for an imagined later. Set your timer for 1 minute. Try doing as much as you can in this time. Fold your laundry, throw away things, make that phone call, tidy your room. Your mind makes excuses quickly so the trick is for your body to act faster than your thoughts.  
 

3. Schedule rewards. Sometimes rewards for completing a task seem far away. For instance, your yearly appraisal might be months away. But, to stay motivated, it would help to have weekly goals. Set up a weekly meeting with your manager and recount your progress. Reward yourself for smaller steps within the large task.
 

4. Make (and use) lists. Set a to-do list. You could have post-it notes, posters, quotes and alarms to remind you of the same. It can also help to have a loved one checking if you have completed your tasks for the day.
 

5. Place environmental controls. Make your environment distraction-proof when you are working. Try putting your phone out of sight, say ‘no’ to people and gadgets until you have completed what you have to.

6. Increase skill and confidence. Procrastinating over a task because you do not know how to go about it? Start reading about and practising this skill more. The issue may be your confidence in that task and not just procrastination.

Contrary to popular belief, procrastination is not just laziness, poor planning or disorganization. Sometimes, it could be an indication of deeper worries and insecurities which we have held with us for years. If the challenge is hard to complete, or if you procrastinate frequently, it will help to discuss with a counsellor.