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Eliminate Procrastination

Work & Career Procrastination refers to delaying or avoiding something that would ideally be carried
out in the present [1]. In the workplace, procrastination is a sub-optimal behavior that
Exercise
undermines and compromises productivity [2,3]. Many people mistakenly believe
20 min procrastination is a sign of laziness or poor time management. However, this is rarely the
case. The causes of procrastination are myriad and include factors like pleasure-seeking,
Client
boredom, fear of failure, and low self-confidence, among others.
No
While the causes might vary, procrastination is common and affects many employees.
Indeed, an estimated 25% of adults identify themselves as procrastinators [3]. Moreover,
employees spend between 1.5 to 3 hours on non-work activities during working hours [5].

Workplace procrastination can have negative consequences for employees and their work.
For instance, procrastinators tend to perform below their capacity and with decreased
efficiency, often taking more time than necessary to complete requisite tasks [2,6].
Further, workplace procrastination is associated with anxiety, depression, and stress [6].
Fortunately, procrastination is a behavior that can be challenged - and eliminated - with
focus and practice.

This exercise will help clients identify how their procrastination manifests and reflect on
how to challenge and eliminate it. By minimizing and, if possible, eliminating procrastination,
clients can organize and manage their time efficiently and effectively.

Author

This tool was created by Elaine Houston.

Goal

This exercise aims to help clients identify how their procrastination manifests and reflect
on how they can challenge and eliminate it. By doing so, clients can take steps to overcome
their tendency to put things off and improve productivity and efficiency in the workplace.

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Advice

■ Clients should be reminded that eliminating procrastination will require practice and
focus. As such, this is not a one-and-done endeavor, and clients should carry out this
exercise regularly to challenge their tendency to put things off.
■ Some clients may feel that eliminating procrastination is impossible. In such instances,
they should be encouraged to identify the smallest possible action(s) to minimize
(rather than eliminate) procrastination.
■ When identifying potential ways to eliminate procrastination, clients may need to try
multiple approaches before being successful. This is to be expected, and it should be
emphasized that the process may involve multiple attempts to find the best solution
for their particular circumstances.
■ A completed example of the Eliminate Procrastination worksheet can be found in
Appendix B.

References

1. Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical

review of quintessential self-regulatory failure. Psychological Bulletin, 133, 65-94.

2. Gupta, R., Hershey, D. A., & Gaur, J. (2012). Time perspective and procrastination in
the workplace: An empirical investigation. Current Psychology, 31, 195-211.

3. Metin, U. B., Taris, T. W., & Peeters, M. C. (2016). Measuring procrastination at work
and its associated workplace aspects. Personality and Individual Differences, 101,
254-263.

4. Cao, L. (2012). Differences in procrastination and motivation between

undergraduate and graduate students. Journal of the Scholarship of Teaching and
Learning, 12, 39-64.

5. Paulsen, R. (2015). Non-work at work: Resistance or what? Organization, 22,

351-367.

6. Uysal, H. T., & Yilmaz, F. (2020). Procrastination in the workplace: The role of
hierarchical career plateau. Upravlenec, 11, 80-101.

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Eliminate Procrastination

Procrastination is when you delay or avoid tasks that need to be completed. When people procrastinate,
they tend to focus on activities that are not a priority. This can include avoiding difficult tasks, filling your day
with low-priority work, or waiting until the last minute to start a project.

While procrastination is common, it can negatively affect you and your work. For example, you might miss
deadlines, feel overwhelmed and frustrated because you have not achieved your needs, and lose motivation
as tasks pile up. Procrastination can also decrease job satisfaction, hinder progress, and increase workload.

With this in mind, it is important to eliminate (or at least minimize) procrastination. This exercise will help
you identify how your procrastination manifests and reflect on how you can overcome your tendency to put
certain things off.

Step 1: Identify the tasks you typically procrastinate about

Before you can eliminate procrastination, you must first identify the tasks you typically put off or avoid. Take
time to think about work tasks you often wait too long to complete. For example, you might procrastinate
over making phone calls, responding to emails, or dealing with customer complaints.

Write up to 5 tasks you typically procrastinate over in the space labeled ‘Tasks I procrastinate’ on the Eliminate
Procrastination worksheet (Appendix A).

Step 2: Identify your procrastination behaviors

In this step, think about how your procrastination manifests.

Below, you will find a list of common ways that people procrastinate. Take a moment to consider this list and
think about which behaviors you recognize in yourself. Write up to 5 procrastination behaviors in the space
labeled ‘How I procrastinate’ on the Eliminate Procrastination worksheet.

This list is not exhaustive, but it may help you think about how your procrastination manifests. You can write
any other behaviors not included here in the same space on the Eliminate Procrastination worksheet.

Common procrastination behaviors:

■ Waiting until the last minute to start a task

■ Spending too much time planning how to complete a task
■ Spending longer than needed to complete a task or project
■ Not starting something because it needs to be ‘perfect’
■ Not completing something until it is ‘perfect’
■ Working on non-important/non-urgent tasks
■ Delaying or avoiding difficult tasks
■ Delaying or avoiding boring tasks
■ Waiting for the ‘right moment’ to work on a task

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Step 3: Identify why you procrastinate

In this step, think about why you procrastinate. Below, you will find a list of common causes of workplace
procrastination.

For each of the behaviors identified in the previous step, select a cause that best describes why you
procrastinate in these specific ways. Write your responses on the Eliminate Procrastination worksheet in
the space labeled ‘Why I do it.’

1. Perfectionism/Fear of Failure

Procrastination often comes from a desire for perfection. However, when you try to complete every task
perfectly, you set yourself up for disappointment and frustration.

When perfectionism is the cause of procrastination, people might say things like:

■ “Rather than risking failure, I am better off not doing anything at all.”
■ “Everything I do must be perfect, or others will think badly of me.”

2. Fear of the Unknown

Fear of the unknown can cause you to delay starting or completing new and unfamiliar tasks. However,
uncertainty is a part of life everyone experiences, and putting things off stops you from progressing.

When fear of the unknown is the cause of procrastination, people might say things like:

■ “I don’t want to start this project because I don’t know how it will turn out.”
■ “It would be better to avoid this task rather than risking it going poorly.”

3. Pleasure Seeking

Some people procrastinate and delay uninteresting tasks because they have difficulty tolerating boredom.
Procrastination is a way of avoiding boredom by doing something pleasurable instead.

When pleasure-seeking is the cause of procrastination, people might say things like:

■ “Life is too short to be bored, and I’m going to do something I enjoy.”

■ “Life (and work) should always be fun. Why waste time with the boring stuff?”

4. A Need for Control

Sometimes people procrastinate because they need to feel in control and desire to do things on their terms.
In such instances, individuals might put off certain tasks to ease the feeling of powerlessness and avoid
doing things imposed on them by other people.

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When control is the cause of procrastination, people might say things like:

■ “I shouldn’t have to do things others tell me to do.”

■ “I need to do things my way, not how others tell me to.”

5. Lack of Self-Confidence

A lack of confidence can also open the door to procrastination. When people feel inadequate and doubt
their abilities, they delay challenging tasks or sometimes give up entirely.

When low self-confidence is the cause of procrastination, people might say things like:

■ “I am inadequate and can’t do this, so why even try?”

■ “Why bother when I know I’m no good at this?”

6. Feeling Overwhelmed

Being overwhelmed can make you feel paralyzed and unable to take action because you don’t know where
to begin. Inevitably, this creates a vicious cycle of procrastinating because you feel overwhelmed and feeling
overwhelmed because you are procrastinating.

When feeling overwhelmed is the cause of procrastination, people might say things like:

■ “My to-do list is intimidating and long. I have so much to do that it feels impossible to start on anything.”
■ “I don’t know where to start, so I won’t.”

Step 4: Identify ways to eliminate each behavior

In this step, you will identify ways to eliminate your procrastination behaviors. Below, you will find a list of
possible solutions. Take some time to read through these solutions carefully.

When ready, choose a solution for each behavior listed in the Eliminate Procrastination worksheet. Write
your potential solutions in the column labeled ‘Solution.’

Solution #1: Plan Rewards

Rewards can be helpful when dealing with procrastination, so long as they are used correctly. This option
is especially helpful if you put off boring tasks. Planning a small reward to enjoy after completing a task can
motivate you to get started on something you have been avoiding.

It is important to note that rewards should be simple but enjoyable. For example, taking a short break, having
a coffee, or working on something more enjoyable. Try to devise a plan that you can refer to when faced with
an unpleasant task: After I finish [SOMETHING YOU NEED TO DO], I will treat myself with [SOMETHING
YOU ENJOY].

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Solution #2: Introduce Restrictions and Remove Distractions

Self-imposed restrictions and the removal of distractions can help reduce procrastination. For example, if
you procrastinate because you are browsing social media, you can remove temptation by using software that
blocks or limits your access to certain websites and phone apps. Taking away the option to choose social
media makes it easier to complete the work you need to complete.

Solution #3: Allow Yourself To Make Mistakes

Allowing yourself to make mistakes is particularly helpful for perfectionists. While having high standards is
not necessarily bad, striving for perfection can stop you from starting or completing work tasks. It can help
to think of mistakes as positive learning opportunities that lead to growth and improvements. You can also
remind yourself that no one is perfect and mistakes are a part of life that everyone experiences.

Solution #4: Adopt The ‘Just 5 Minutes’ Approach

The “just 5 minutes” approach is helpful for most procrastinators, especially those who struggle to get
started on overwhelming or unappealing tasks. The technique is quite simple: set a timer for 5 minutes and
focus on a specific task during that time. The idea is that once you start working, you will gain momentum,
making it easier to keep going.

Solution #5: Scheduling/Setting Time Limits

This option is helpful for procrastinators who put off or take longer than they should to complete tasks. By
planning each day, you will know exactly what you need to do and how long you should spend on each task.
Scheduling can be as flexible or rigid as you need it to be and include specific time limits. For example, you
might spend 30 minutes on a particular task before allowing yourself to move on to something else.

Solution #6: Adjust Unhelpful Assumptions

Everyone has their own rules and assumptions that they believe in and live by. While some of these
assumptions can be helpful, they can also be misguided and lead to procrastination. Unhelpful assumptions
often involve language like “should,” “must,” or “can’t.” For example, you might put things off because you
think, “this must be perfect,” or “I can’t do this, so I won’t try.”

You can challenge this rigid way of thinking by reminding yourself that you can do more than you give
yourself credit for, you can tolerate some discomfort when things go wrong, and no one expects perfection,
for example.

Solution #7: Do The Worst First

The “Worst First” option is just as it sounds: tackle the least enjoyable or most challenging task on your to-do
list at the start of your workday before moving on to more enjoyable tasks. The idea behind this approach
is that once you have completed a task you have been delaying or avoiding, you can move on to more
enjoyable tasks, and the rest of your day will feel easier.

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Step 5: Taking action

Now that you have identified your procrastination behaviors, causes, and potential solutions, it is time to
think about specific actions you can take to tackle your procrastination.

What steps will you take to implement each of your chosen solutions?

For example, if you delay complex tasks because you are scared of getting them wrong, you might choose to
adjust any unhelpful assumptions you have about failure and your abilities. In this example, when faced with
a difficult task, you could remind yourself that imperfection is acceptable and that you are capable of much
more than you give yourself credit for.

Write the steps you will take in the space labeled ‘Action’ on the Eliminate Procrastination worksheet.

Step 6: Reflection

■ In what ways did you find this exercise helpful?

■ After completing this exercise, what insights have you gained about procrastination?
■ How will you use these insights to help you minimize procrastination in the future?
■ In what ways has this exercise helped you manage your workload more effectively?
■ Did you find any part of this exercise challenging? If so, how did you overcome this?

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Appendix A: Eliminate Procrastination Worksheet

Tasks I procrastinate:

How I procrastinate Why I do it Solution Action

Behavior #1

Behavior #2

Behavior #3

Behavior #4

Behavior #5

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Appendix B: Completed Example of the Eliminate Procrastination Worksheet

Tasks I procrastinate:

■ Cold-calling customers
■ Complex reports
■ Responding to emails
■ Unfamiliar projects
■ Dealing with customer complaints

How I procrastinate Why I do it Solution Action

Behavior #1
Not completing Perfectionism Allow myself to ҄ I will stop being so critical
work until it is make mistakes of myself when I make
‘perfect’ mistakes.
҄ I will remind myself that
mistakes are a good way to
learn.
҄ I will adopt the approach of
‘good is good enough.’

Behavior #2
Delaying difficult Feeling Adopt the ‘Just 5 ҄ I will use a timer on my
tasks overwhelmed Minutes’ approach phone and commit to
spending 5 minutes on
complex tasks at the start
of each day.
҄ I will not pressure myself
to keep working after the
5 minutes is up.
҄ If I have gained momentum,
I will keep going.

Behavior #3
Not starting Fear of failure Adjust unhelpful ҄ I will remind myself that
something because & lack of self- assumptions imperfection is acceptable.
it needs to be confidence ҄ I will remind myself that
‘perfect’ complete failure is unlikely.
҄ I will remind myself that
I can do much more than
I give myself credit for.

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Behavior #4
Waiting until the Feeling Scheduling ҄ I will start using a diary.
last minute to start overwhelmed ҄ I will make a plan at the
a task start of every week.
҄ I will allocate specific times
for specific tasks.

Behavior #5
Putting off boring Pleasure seeking Plan rewards ҄ I will plan small rewards for
tasks completing one of these
tasks.
҄ I will take a small break
when boring tasks become
too much.

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