How To Stop Procrastination

What is Procrastination?

Procrastination is simply defined as the habit of delaying or postponing the tasks. In this generation most people do not stick with their tasks, they mostly postpone their tasks. They easily get distracted by social media, internet notifications, and cheap dopamine like video games, junk foods, and many others.

This is a common problem worldwide nowadays. It is not good for us because our most important work is postponed to the future, and it remains undone.

How many people procrastinate in the world?

So, how common is procrastination? Here are some key statistics and facts:

• Approximately 20% of adults are identified as chronic procrastinators

• A broader survey found that 42.6% of adults procrastinate often or daily, with 20.5% reporting it as a daily issue. Only 15.6% of adults claim they never procrastinate

• Studies indicate that 75% of college students consider themselves procrastinators, while 80% to 95% admit to procrastinating at least occasionally. About 50% of them engage in chronic procrastination.

• Among adults, 50.7% reported using the internet as a means of procrastination, spending an average of 1.59 hours per day on procrastination-related online activities.

How to stop Procrastination?

Here are five ways to stop procrastinating:

1. Break tasks into smaller steps:

Large tasks can feel overwhelming, leading to procrastination. Break them down into smaller, manageable steps and focus on completing one small task at a time.

2. Use the Pomodoro Technique:

Work for 25 minutes, then take a 5-minute break. Repeat this cycle, taking longer breaks (15–30 minutes) after four sessions. This helps maintain focus and reduces the temptation to procrastinate.

3. Set clear goals and deadlines:

Specific goals with deadlines can create a sense of urgency. Write down your goals and commit to a timeline, holding yourself accountable for meeting them.

4. Eliminate distractions:

Identify what typically distracts you (phone, social media, noise, etc.) and remove or limit these distractions while working. Use apps or tools that block distracting sites or silence notifications.

5. Start with the hardest task:

Tackle the most difficult or unpleasant task first (often referred to as "eating the frog"). Once that's out of the way, the rest of your tasks will feel easier and more manageable.