Procrastination: How to Stay on Track

Procrastination. We know this word all too well (some of us more than others). Procrastination can be useful, to an extent. People argue that they do better under pressure, and while that may be true for some, sometimes you just have to get started on something immediately. Other times, your procrastination (or avoidance behavior) takes over and all of a sudden something is due, but you still can’t get started. If any of this sounds like you, this post is for you. 

I seriously struggle with procrastination and initiating tasks (did I mention I have executive functioning difficulties?). Over the years I’ve read lots of articles and tried out a variety of ways to help manage my procrastination. Here are some things that work for me:

Setting Timers. This is helpful for times when I need limits on my breaks, and to stick with a task. For example, at the start of a busy day, I may set a 15-minute timer, that allows me to do whatever I want on the computer for those 15 minutes. Once that timer goes off, it’s time to tackle my To-Do list. Alternatively, I use timers to stick with my work, and when that timer goes off, I can “earn” my break!

Do Not Disturb. Turning your phone to Do Not Disturb is a miracle. This way, I don’t see or hear any alerts pop up on my phone, so I don’t feel tempted to check and respond to everything. Once my work is done (or my timer goes off), I can switch off the “Do Not Disturb” and check my messages/alerts.

Time Limits. This feature on iPhone has been a game changer for me as well. Similar to “Do Not Disturb” it’s a mode on your phone that, when activated, can alert you of time limits you’ve set for certain apps. This can be utilized throughout the day to limit screen time (perfect for anyone who averages, oh I don’t know, 14 hours a day of screen time on their iPhone… Not me obviously), but it can also be a great tool for you to turn on when you need time to get something done. Turn any and all of your apps, especially social media or your internet browser, on a time limit, such as 1 minute. Your phone will let you look at this app for 1 minute before an alert pops up to tell you your time is up. You can technically bypass this, but if you are utilizing this with the purpose of getting work done, you are more likely to adhere to the rule you’ve set for yourself.

Closing the Door (or Put on Headphones). Depending on where you work, you may need to adjust this a bit. When I used to work in an office, and I really want zero distractions, I would shut the door to alert people that I was not available. This strategy cuts down on the small talk that you just do not have time for when you’re crunched for time. It also really helped keep me from people watching through the open door to the hall in my office. If you don’t have the luxury of closing a door, pop in some headphones to show others you are not available for chit-chat. I’ve also known people who work in cubes that set up signed, or drape curtains in their space to tell other people they are not available (a visual Do Not Disturb).

Listening to Neutral Music. If you employ the above strategy, the music you choose is important. I’ve found that if I’m listening to a radio station or playlist with new or intriguing music, I am less productive at work. I’d rather be listening to the music than thinking about the task at hand. I can sometimes listen to a playlist from a band I love, because I’m not concentrating on the lyrics or sound as much, but I like to stick to more neutral music, such as instrumental jazz or even French music. The music in this case is serving as some background noise to help you focus, not introducing you to new, hit bands. You’re trying to work, not find your next concert to attend. There are also really great playlists available on Spotify for this, so search things like “deep work” or “instrumental ADHD music” to try it out.

Ear Plugs. If music is not your thing while you concentrate, I hear you. Instead, try ear plugs. There are all different types and materials to choose from, but my favorite that I use are Loop and they make a HUGE difference. You can still hear if, say, the fire alarm goes off, but it lessens the impact of noises and muffles those irritating and distracting background sounds enough to help you really focus on what you need. Check out my favorite ear plugs here (affiliate link)

Close Your Browser. If you don’t need the internet, turn off WiFi or close your internet browser. If you do need the internet for your work, then close all the unnecessary tabs and do not open until your timer goes off and it’s time for a break! You can pull the webpage or group of webpages you’re working on into their own browser and minimize the others, so you don’t have to keep going back and forth and limit the opportunity for distracting websites.

What tips do you have to help stay on track? Leave a comment below!