You’re having trouble focusing on your work. How can you overcome procrastination?

Procrastination is a common problem that can affect your productivity, performance, and well-being. It can also interfere with your ability to apply operations research techniques, such as modeling, optimization, and simulation, to solve complex problems. Fortunately, there are some strategies that can help you overcome procrastination and focus on your work. Here are six tips to try.

1 Identify your triggers

Procrastination is often triggered by certain emotions, such as boredom, anxiety, frustration, or resentment. These emotions can make you avoid or delay tasks that you perceive as difficult, unpleasant, or irrelevant. To overcome procrastination, you need to identify what triggers these emotions and how you can cope with them. For example, if you procrastinate because you are bored with a repetitive task, you can try to make it more interesting by adding some variety or challenge. If you procrastinate because you are anxious about a complex task, you can break it down into smaller and more manageable steps.

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Shikhar A.

Fixed Income Investments Strategy at Morgan Stanley
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Sharing here what has helped me on an ongoing basis: >> Doing your best could look different each day - understanding patterns of your procrastinating behavior is the first step to curb that behavior altogether. Find the triggers and try to eliminate them step-by-step. >> Force exit yourself from social media. There is no easy way than to cut all ties with the social media. It’s good to be on these platforms as it’s definitely a calming escape from our stressful lives but addiction should and must be avoided at all costs. >> Take healthy mindful breaks between tasks and avoid using your phone during those breaks. This could involve going outside for a walk or talking to a friend or just observing the world sitting inside a coffee shop…

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2 Set specific and realistic goals

One of the reasons why you may procrastinate is that you have vague or unrealistic goals that are hard to measure or achieve. For example, if your goal is to finish a project by the end of the week, you may not know where to start or how to prioritize your tasks. To overcome procrastination, you need to set specific and realistic goals that are aligned with your values and motivations. For example, instead of saying that you want to finish a project, you can say that you want to complete a certain part of the project by a certain date and time. This way, you can have a clear direction and a sense of progress.

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3 Use the Pomodoro technique

Another reason why you may procrastinate is that you have trouble concentrating or managing your time. For example, you may get distracted by social media, email, or phone calls, or you may spend too much time on one task and neglect others. To overcome procrastination, you can use the Pomodoro technique, which is a time management method that involves working in short bursts of focused activity followed by brief breaks. For example, you can work for 25 minutes on a task and then take a 5-minute break. This can help you reduce distractions, increase your attention span, and boost your productivity.

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4 Reward yourself

Procrastination can also be caused by a lack of motivation or reward. For example, you may not feel motivated to work on a task that is boring, difficult, or distant from your desired outcome. To overcome procrastination, you can reward yourself for completing tasks or reaching milestones. For example, you can treat yourself to a snack, a movie, or a hobby after finishing a task or a part of a task. This can help you increase your satisfaction, motivation, and self-efficacy.

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5 Seek feedback and support

Procrastination can also be influenced by your social environment and expectations. For example, you may procrastinate because you are afraid of failure, criticism, or rejection, or because you lack the necessary skills, resources, or guidance. To overcome procrastination, you can seek feedback and support from others who can help you improve your work, overcome your challenges, and achieve your goals. For example, you can ask for feedback from your supervisor, colleagues, or clients, or you can seek support from your friends, family, or mentors. This can help you gain confidence, perspective, and accountability.

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6 Forgive yourself

Finally, procrastination can be reinforced by your own negative thoughts and emotions. For example, you may procrastinate because you feel guilty, ashamed, or hopeless about your previous procrastination, or because you have low self-esteem or self-compassion. To overcome procrastination, you need to forgive yourself and accept that you are human and imperfect. For example, you can acknowledge your mistakes, learn from them, and move on. You can also practice positive self-talk, gratitude, and mindfulness. This can help you reduce your stress, improve your mood, and enhance your well-being.

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Abdul Khaliq

IoBM | Empowering Futures | Connecting Talent with Opportunities | Talent Coach | Educationist | Career Counselor | Present Avenues for Self-Development | Foster Positive Mindsets
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Try breaking tasks into smaller, manageable steps, setting specific deadlines, eliminating distractions, and rewarding yourself for completing each step. Additionally, establishing a routine and creating a conducive work environment can help maintain focus.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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You’re having trouble focusing on your work. How can you overcome procrastination?

1

2

3

4

5

6

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1 Identify your triggers

2 Set specific and realistic goals

3 Use the Pomodoro technique

4 Reward yourself

5 Seek feedback and support

6 Forgive yourself

7 Here’s what else to consider

Operations Research

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You’re having trouble focusing on your work. How can you overcome procrastination?

1

2

3

4

5

6

7

1 Identify your triggers

2 Set specific and realistic goals

3 Use the Pomodoro technique

4 Reward yourself

5 Seek feedback and support

6 Forgive yourself

7 Here’s what else to consider

Operations Research

Rate this article

Thanks for your feedback

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