The most important part of approaching a new task is simply getting started
Procrastination is one of the biggest study concerns among college and university students.
We’ve all had the experience of pushing off important tasks until the very last minute. Despite procrastination being stressful, we continue binging on Netflix series, browsing YouTube videos, or cleaning excessively. This often results in having to rush through tasks or pull all-nighters to complete our work right before the deadline. This is never any fun!
So, without further ado, here are some of the most useful and scientifically proven strategies that can help you overcome procrastination.
1. The Pomodoro Method
The first is the Pomodoro Method, which uses a timer to divide work into short intervals.
The Pomodoro Method was developed by Francesco Cirillo in the late 1980s. The word ‘pomodoro’ means ‘tomato’ in Italian. Cirillo used a kitchen timer shaped like a tomato to time his study, and therefore, the method was named after the tomato kitchen timer.
Usually, you set a time to study for 25 minutes, followed by a five to 10 minute break. After three to four Pomodoro sessions, you will take a longer break of 25 to 30 minutes.
The Pomodoro Method works because it helps us to get into the ‘zone’ quickly and stay focused. We often procrastinate on tasks because it’s painful to get started, and the thought of having to work on the project for a long period of time is dreadful. The Pomodoro Method solves this problem by breaking down work into smaller sessions of 20 to 25 minutes. As a bonus, usually after the first Pomodoro session, you will have a clear idea of what steps you need to take next for your task.
In addition, this method also helps us to put in quality work.
We only have a limited attention span. After working on a subject for a certain amount of time, we can no longer absorb new information from the subject and therefore it makes the study session less effective. The Pomodoro Method counters this issue by allowing us to only work for short intervals and stop before our absorption limit is reached. When we come back from the session break, we can look at the study material with a set of new eyes.
It’s helpful to diversify your study sessions by studying different subjects subsequently. For example, you can study chemistry for the first Pomodoro session and switch to biology for the next. In this way, you can actively use different parts of your brain to process the new information and allow your brain to consolidate the memories from the previous subject.
There are many free apps for Pomodoro timers; for example, Be Focused, Tomato Timers, or Forest. Find one that works for you!
2. Breaking down big projects into smaller steps
Time management is also a crucial method to overcome procrastination. We tend to procrastinate on tasks that are lengthy and complex in nature. The more difficult it is to interpret the task, the more likely that we are going to procrastinate. Therefore, it’s important that we manage our tasks by breaking them down into small, manageable subtasks, so that we can have a better understanding of what needs to be done and where to get started.
Consider the following example:
One of the assignments for your class is to write a 2,000-word essay on a historical figure’s leadership style using two leadership theories taught in class. At the beginning, you may find it difficult to get started. The deadline is not approaching until the end of the semester, you haven’t learned the theories yet, and you don’t know which historical figure you should choose. You may postpone the task until the last minute if you don’t have a plan in place.
Instead, you could break down the task into smaller, actionable steps and create an overview of the assignment:
• Step 1 – Research and identify a historical figure
• Step 2 – Identify two leadership theories taught in class
• Step 3 – Learn about the two theories
• Step 4 – Use the theories to analyze and interpret the historical figure’s leadership style
• Step 5 – Write the first draft
• Step 6 – Do more research
• Step 7 – Write the second draft
When you approach a big project, try to spend the first few Pomodoro sessions analyzing your project and breaking it down into smaller chunks. You will find the tasks much more manageable and have a sense of direction on where to get started.
3. Focus on the process, not the product
When we direct our attention to the outcome of the project (i.e., the polished paper) instead of the process, we are more likely to procrastinate.
That’s why procrastination is best subverted by focusing on the process, not the product.
For example, when we are given a big assignment, such as completing a term paper, if the first thing we do is think about every single piece of work required (i.e., a complete literature review, citations, data analysis, and conclusion), we may feel discouraged. However, just like with Rome, term papers or any big projects are not built in a day.
Just like with any project, we usually have a first draft—the imperfect draft—and then work from there. It’s totally OK to start with an imperfect draft. The important thing is to get started.
Therefore, the working process is where we should direct our attention. Whenever we catch ourselves feeling afraid that we won’t be able to put together the perfect product, remind ourselves that we should focus on the process and the here and now.
4. Positive self-talk
Whichever of the above methods you use, make sure to utilize positive self-talk.
When I’ve procrastinated, I find myself saying negative things like “I have to do project XYZ, but I don’t really want to do it,” or “I should exercise, but I hate doing it!” Negative self-talk often suggests a sense of victimhood in that you don’t want to do something, but you are forced to do it.
According to Dr. Neil Fiore in The now habit: A strategic program for overcoming procrastination and enjoying guilt-free play (2007) these are not languages of empowerment.
Fiore suggested that instead of doing negative self-talk, we can change our mindset by changing the internal dialogue to reflect a tone of autonomy and control: You always have a choice, and nobody is forcing you to do anything. You could choose to not work on the project or not exercise, and bear the consequences of maybe losing a few marks or feeling tired, which is totally OK. Alternatively, you could choose to do the task because you know it will be good for you, and it will contribute to your overall health and larger goals in life. For example, I can say to myself, “I’m choosing to do project XYZ because I like the subject and I want to do it well. I could always choose to not do it because I don’t want to.”
Adopting empowering internal dialogue can increase our motivation and sense of control in doing the tasks. When you catch yourself doing negative self-talk, try to change it to a more positive tone that suggests autonomy.
Here are some examples from Fiore:
| Negative self-talk | Positive self-talk |
| I have to do something… | I choose to… |
| I must finish… | When can I start? |
| This project is too big and difficult | I can take one small step |
| I must be perfect | I can be perfectly human |
| I don’t have time to play | I must take time to play |
Overcoming procrastination can help us become more productive and efficient. Try these four approaches and see if you can turn your procrastination habit around. Also, remember that the most difficult part of completing a task is getting started. Once you’ve been working on something for a while, the overall task is usually not as difficult as you thought it would be. I personally find the four approaches helpful, and I hope you do too!
Coursera: Learning how to learn: Powerful mental tools to help you master tough subjects. Pychyl, T. A. (2013). Solving the procrastination puzzle: A concise guide to strategies for change. TarcherPerigee.