Try This Simple Trick to Overcome Procrastination

Procrastination is a common challenge for many of us, hindering our ability to complete tasks efficiently and meet deadlines. Whether it's a work assignment, a personal project, or even simple daily chores, delaying and avoiding tasks can be a significant roadblock to productivity.

However, there's a simple trick that you can incorporate into your routine to overcome procrastination and boost your efficiency. First, let's look at that self-defeating self-talk that stymies motivation in the first place.

Getting Past "Size Shock"

One of the primary reasons people procrastinate is the perceived enormity of a task. When faced with a large and daunting project, our minds can become paralyzed, leading to avoidance and procrastination. My counseling clients reveal to me self-defeating thoughts that flood and immobilize them, such as:

• There's no way I can get this done.
• Why bother doing this if I don't have the time to do it well?
• I just can't plan anything right.
• I suck when it comes to getting things done.

The Power of Healthier Self-Talk

My previous post suggested an empowering phrase to overcome self-defeating thoughts that lead to procrastination: “I’ll do it anyway.” This mindset empowers you by helping you realize that you don’t have to “become ready” to approach demands and challenges. Here’s what makes this formula a great way to “unslump” yourself:

• "I’ll" puts you back in the driver’s seat to claim responsibility for what you want or need to do.
• "Do" redirects your thinking to being active (do instead of stew) instead of continuing to spin your wheels.
• "It" focuses you back on the specific task to be done.
• And what about "Anyway?" This word is what makes the rubber meet the road. "Anyway" creates a huge motivational influence because it allows you to have resistance yet also push through it to get things done. It inspires grit. Even if you don’t feel it, you can still do something in your best interest.

Let's address a behavioral intervention for procrastination known as chunking.

The Huge Power of Breaking Tasks Into Smaller Parts

This trick revolves around breaking down tasks into smaller, more manageable parts. When researching my book, The Anxiety, Depression & Anger Toolbox for Teens, I found that this technique, known as chunking, has proven to be an effective strategy for people of all ages who seek to tackle procrastination and enhance their productivity. By breaking a larger task into smaller, more digestible components, individuals can progress incrementally, reducing the overwhelming nature of the entire endeavor.

Chunking helps dismantle this mental barrier by transforming an intimidating task into a series of smaller, achievable steps. This not only makes the workload seem more manageable but also provides a sense of accomplishment with each completed segment.

To implement this trick, start by identifying the larger task that needs to be accomplished. Once you clearly understand the overall objective, break it down into smaller, actionable components.

For instance, if you have a research paper to write, break it into stages, such as topic selection, research, outline creation, drafting, and editing. Each stage can be further subdivided into specific actions, creating a roadmap for the entire process.

The beauty of chunking lies in its adaptability to various types of tasks. Whether working on a complex project at the office, decluttering your home, or pursuing a more personal goal, breaking it into manageable parts can make a significant difference. The key is to set realistic and achievable milestones, ensuring that each step is both meaningful and attainable within a reasonable timeframe.

Moreover, chunking aligns well with the principles of time management. By breaking down tasks into smaller increments, individuals can allocate specific time blocks for each segment, making scheduling and prioritizing their activities easier. This fosters a sense of discipline and helps prevent the accumulation of unfinished tasks.

Chunking Pumps Up Your Motivation to Focus

In addition to aiding in task completion, chunking also enhances motivation. The sense of accomplishment derived from completing smaller tasks contributes to a positive feedback loop, motivating individuals to tackle the next segment with renewed energy. This incremental progress can be a powerful antidote to the demotivating effects of procrastination.

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Furthermore, chunking promotes a more focused and mindful approach to work. When confronted with a vast and undefined task, distractions can easily creep in, exacerbating procrastination. Breaking the task into smaller components allows individuals to concentrate on one specific aspect at a time, minimizing the likelihood of getting overwhelmed or distracted.

Concluding Thoughts

Overcoming procrastination through the simple trick of chunking tasks into smaller parts is a practical and effective strategy. By transforming large and intimidating projects into manageable steps, individuals can alleviate the mental burden associated with daunting tasks.

This approach not only enhances productivity but also fosters a positive mindset, making the journey toward completing goals more enjoyable and fulfilling. So, the next time procrastination sets in, try this simple chunking trick and experience the transformative power of breaking tasks into bite-sized pieces.