Just Start: Tips for Overcoming Procrastination

Are you putting something off that needs to be done?

Procrastination is a challenge many people face, often leading to stress and a sense of being stuck. Here are some tips which we think could help - we know because we’ve tried them ourselves!

Start Small and Build Momentum

Breaking tasks into smaller, manageable steps can work wonders. Instead of feeling overwhelmed by the enormity of a project, start with the easiest part. For example, when writing a care plan, begin by jotting down a few bullet points. If the thought of going to the gym feels overwhelming, start by walking just 10 minutes a day. These small actions build momentum, making the task feel less intimidating.

Create a Routine for Deep Work

Consistency is key. Establishing a daily routine for focused, uninterrupted work sessions can help tackle challenging tasks. Whether it’s conducting a risk assessment or analysing data, scheduling a specific time each day for deep work creates a rhythm that reduces decision fatigue and makes starting easier.

Reframe Negative Emotions

Procrastination often stems from avoiding discomfort. Tasks might evoke anxiety, boredom, or frustration. A useful technique is to identify these emotions and address them directly. For anxiety-inducing tasks, begin with the least intimidating part and gradually progress. This builds confidence and reduces the emotional barrier to starting. For tedious tasks, pairing them with a small reward – like a coffee break once it’s done, can make them more bearable.

Embrace Imperfection

It’s easy to get stuck waiting for the perfect moment or ideal conditions to start a task. However, progress is often messy. Accepting this reality helps to move forward despite the discomfort. Instead of aiming for perfection, focus on consistent effort, knowing that each step brings you closer to completion. Done is better than perfectly not done.

Set Time Limits

When tasks feel overwhelming, long work sessions can seem daunting. Instead, commit to short bursts of focused effort. Setting a timer for just 15 minutes can help overcome the initial hurdle of starting. Often, once you begin, you’ll find it easier to keep going. Alternatively, limit sessions to 1.5 hrs to maintain focus without burning out.

Acknowledge Progress and Practice Self-Compassion

Reflecting on past successes can provide motivation. Remind yourself of tasks you’ve completed and the strategies that worked. When past experiences or mistakes resurface, practice self-compassion. Reassure yourself that growth comes through experience, and it’s okay to learn along the way.

Final Thoughts

These practical tips can help anyone struggling with procrastination. By starting small, creating routines, and managing emotions, progress becomes achievable. Remember, the hardest part is often just beginning. With patience and practice, these strategies can lead to a more productive and fulfilling approach to work. Start today, and let the momentum carry you forward.