Whether it\u2019s binge-watching your favorite TV show or scrolling through your socials, chances are, you\u2019ve procrastinated. It can be a difficult habit to break, but it\u2019s not impossible. And learning how to stop procrastinating can help you take control of your time and tasks.<\/p>\n\n\n\n
In fact, Nir Eyal<\/strong> knows a thing or two about the matter. As he explains in his bestselling book, Indistractable: How to Control Your Attention and Choose Your Life<\/em>, \u201cMost people don\u2019t want to acknowledge the uncomfortable truth that distraction is always an unhealthy escape from reality.<\/em>\u201d <\/p>\n\n\n\n As a renowned expert on behavioral design and trainer of Mindvalley\u2019s Be Focused and Indistractable<\/em> Quest, he has valuable insights on how you can break the cycle and get things done.<\/p>\n\n\n\n Staying up late Netflix-ing or going down the rabbit hole of cat videos can be entertaining. However, as with any bad habit, giving in to distractions can have some unfortunate consequences for your productivity and well-being.<\/p>\n\n\n\n We all put off tasks\u2014that\u2019s the reality of life. So much so that according to research<\/a>, 20% of Americans are chronic procrastinators, meaning they put off doing things at home, work, school, and in relationships. Another study<\/a> found that 88% of people procrastinate for at least one hour a day.<\/p>\n\n\n\n It begs the question: why? Science suggests that procrastination is due to how we manage our mood<\/a>.<\/p>\n\n\n\n Think about it this way: if you\u2019re assigned a task that you don\u2019t really like, don\u2019t find interesting, or that you feel you\u2019re not really good at, you\u2019re more likely to put it off until the last minute. And when you dodge an unpleasant task, you also dodge the negative emotions that come along with it.<\/p>\n\n\n\n \u201cAnything that stops discomfort is potentially addictive,<\/em>\u201d explains Nir. So when you procrastinate, your brain can feel good because it releases a chemical called dopamine, which makes you feel rewarded<\/a>. This may make you want to drag your feet even more. Also, when you\u2019re afraid of failing or lack confidence, you\u2019ll more than likely avoid difficult tasks and do things that are more enjoyable instead. <\/p>\n\n\n\n In today\u2019s world, if you delay doing things you need to do, it can make it hard to be successful and can even add to your stress levels. However, according to Nir, if you know the drivers of your behavior, you can take steps to manage them and learn how to focus<\/a>.<\/p>\n\n\n\n Procrastination can be a major obstacle to success, but it\u2019s not an insurmountable one. Being an expert on habit formation, Nir has some great tips on how to stop procrastinating so you can make progress toward your goals and be, what he calls, \u201cindistractable.\u201d <\/p>\n\n\n\n Work can be particularly challenging. If you work at the office, you\u2019re at the beck and call of your coworkers, meetings, phone calls, and intraoffice messages. And if you work from home, the pile of laundry, your children, and your cat are begging for your attention.<\/p>\n\n\n\n In these cases, it can be helpful to break down the tasks into smaller, more manageable steps. Nir suggests time blocking<\/a>, one of the main habits of highly productive people.<\/p>\n\n\n\n It\u2019s a relatively easy concept: block a time and dedicate it to accomplishing one specific task<\/em>. For example, you block off 8 a.m. to 9 a.m. to write and reply to emails. Then, that\u2019s the only thing you do in that block of time.<\/em> No chatting with coworkers, no social media, no meetings\u2026<\/p>\n\n\n\n As you learn how to stop procrastinating at work and develop good habits around time management, it can make daily tasks less daunting. As a result, it can help you make progress toward completion.<\/p>\n\n\n\n Nir Eyal\u2019s insight: <\/strong>\u201cIt doesn\u2019t matter what you do with your time; rather, success is measured by whether you did what you planned to do.<\/em>\u201d<\/p>\n\n\n\n We\u2019ve all been there: pulling an all-nighter for your big paper, struggling to focus on homework<\/a>, or series-binging instead of writing your college essay. Procrastination is not your best friend here. <\/p>\n\n\n\n Even research<\/a> shows that 75% of college students consider themselves habitual procrastinators. Furthermore, almost half of them consider this habit a real and persistent problem\u2014one they\u2019d like to tackle.<\/p>\n\n\n\n If you feel you\u2019re part of this majority, it\u2019s possible to learn how to stop procrastinating on your homework. One suggestion Nir provides in his book is to reward yourself.<\/p>\n\n\n\n Break down your homework into smaller tasks. For example, if you have to write a paper, break it down into an introduction, the first body paragraph, the second body paragraph, and all the way to the conclusion.<\/p>\n\n\n\n Then, once you’ve completed a section, give yourself a small reward as a way to stay motivated and focused on the next task.<\/p>\n\n\n\n Nir Eyal\u2019s insight: <\/strong>\u201cBeing indistractable means striving to do what you say you will do. Indistractable people are as honest with themselves as they are with others. If you care about your work, your family, and your physical and mental well-being, you must learn how to become indistractable.<\/em>\u201d<\/p>\n\n\n\n Procrastination is typically associated with work, school, or tasks in your daily routine<\/a>. However, you can also delay improving your health. <\/p>\n\n\n\n Yes, your well-being begins with your mindset. But, as Nir explains, \u201cinstructing people to deal with their problems by only changing what\u2019s in their heads precludes us from changing the world around us.<\/em>\u201d It takes more than just meditating; sometimes you need to stand up and change things.<\/p>\n\n\n\n Change how and what you eat. Change how often you move. And change your lifestyle. <\/p>\n\n\n\n One example of how you can implement changes is by doing low-intensity aerobic exercises like yoga<\/a>, which have been shown to help with productivity and brain function. In fact, in one study<\/a>, the participants reported a 72% improvement in time management and workload completion when they exercised on a workday.<\/p>\n\n\n\n Nir Eyal\u2019s insight: <\/strong>\u201cSchedule time for yourself first. You are at the center of the three life domains [you, relationships, and work]. By not allocating time for yourself, the other two domains suffer.<\/em>\u201d<\/p>\n\n\n\nWhat does science say about procrastination?<\/h2>\n\n\n\n
Nir Eyal\u2019s tips on how to stop procrastinating<\/h2>\n\n\n\n
At work<\/h3>\n\n\n\n
While studying<\/h3>\n\n\n\n
With your health<\/h3>\n\n\n\n