What To Do When Procrastination Hits
From Delay to Action: A Mindful Way to Tackle Procrastination
Procrastination is a common enemy of productivity: 20% of the adult population procrastinates. 70% of students do.
Cambridge Dictionary defines procrastination as follows: “to keep delaying something that must be done, often because it is unpleasant or boring”. Procrastination feels bad because it clashes with our output-driven society and therefore can pose a real strain on somebody’s mental health, personal wellbeing and integration.
We conclude: it happens to all of us, and it doesn’t feel good. So what do we do when the next procrastination phase creeps up?
METHOD
Be gentle with yourself when working through the steps - especially knowing that we all do it.
Recognize when it happens for you. Consider the following aspects:
No physical activity
Not enough or bad sleep
Overuse of the phone or electronic devices
When you’ve had too many drinks before
Journals and articles list these as common reasons for procrastination, but they don’t cover everything. Take time to figure out what sets it off for you.
Then, act accordingly:
If you’re lacking physical activity: Move! Use 5 second method - count down from 5 and launch yourself before your brain has time to resist.
Is it sleep? Sometimes, the best thing you can do is simply call it a night. Go to bed and reset.
The next one is tricky. It can feel comforting to scroll, especially when you're tired or avoiding something. But if it's getting in the way, consider tools like app blockers, a lock block or delay-based apps to break the habit. Find what works for you.
Remember that satisfying “after” feeling? Call it to mind the next time you’re tempted to put something off. Or try the viral TikTok trick: think of how long the task actually takes. You’ll often find it’s so quick you could do it right away.
Of course, if your problems persist, seeking professional support could prove very helpful.
CLOSING THOUGHTS
Procrastination is a part of being human - frustrating, yes, but also deeply common. Given the way our brains are wired, we will probably never eliminate it completely. However, progress often starts not with a leap, but with a quiet decision to try again.
I wonder what you do when you happen to procrastinate. Let us know your tricks and tips!
Resource shoutout:
https://dictionary.cambridge.org/dictionary/english/procrastinate#google_vignette
https://www.melrobbins.com/book/the-5-second-rule/
https://www.tiktok.com/@christinewrutzen/video/7489902338983906602