Overcoming procrastination for mental focus at work

Procrastination is a common challenge that many of us face, especially in the workplace. It can hinder productivity, increase stress, and impact our overall wellbeing. However, by understanding the root causes of procrastination and implementing effective strategies, we can overcome this habit and enhance our mental focus at work.

Understanding procrastination

Procrastination is often misunderstood as mere laziness, but it is more complex than that. Procrastination is a self-regulation failure where we delay tasks despite knowing the negative consequences. This behaviour is often driven by factors such as fear of failure, perfectionism, and a lack of motivation. Recognising these underlying causes is the first step towards overcoming procrastination.

A study by PeerJ has shown that there are two types of procrastinators: passive and active procrastinators.
Passive procrastinators: delay the task because they have trouble making decisions and acting on them.
Active procrastinators: delay the task purposefully because working under pressure allows them to "feel challenged and motivated".

Strategies to overcome procrastination:

1. Set clear goals and prioritise tasks:

• Break down large projects into smaller, manageable tasks. This makes the work seem less daunting and more achievable.
  
  
• Prioritise tasks based on their importance and deadlines. Use tools like to-do lists or project management apps to keep track of your tasks.
  
  

2. Create a structured schedule:

• Establish a daily routine that includes dedicated work periods and breaks. Consistency helps in building discipline and reducing procrastination.
  
  
• Use techniques like the Pomodoro Technique, which involves working for 25 minutes and then taking a five-minute break. This can improve focus and productivity.
  
  

3. Eliminate distractions:

• Identify and minimise potential distractions in your work environment. This could include turning off notifications, creating a clutter-free workspace, and setting boundaries with colleagues.
  
  
• Consider using apps that block distracting websites or limit your time on social media during work hours.
  
  

4. Focus on the process, not perfection:

• Perfectionism can lead to procrastination as we fear not meeting high standards. Instead, focus on making progress and completing tasks to the best of your ability.
  
  
• Accept that mistakes are part of the learning process and use them as opportunities for growth.

5. Reward yourself:

• Set up a reward system for completing tasks. This could be something small like a coffee break or something bigger like a treat at the end of the day.
  
  
• Positive reinforcement can boost motivation and make the work feel more rewarding.
  
  

6. Practise mindfulness and stress management:

• Incorporate mindfulness practices such as meditation or deep breathing exercises into your daily routine. These can help reduce stress and improve focus.
  
  
• Regular physical activity, adequate sleep, and a healthy diet also play crucial roles in maintaining mental clarity and energy levels.
  
  

7. Seek support and accountability:

• Share your goals and progress with a colleague or friend who can hold you accountable. Having someone to check in with can provide motivation and support.
  
  
• Consider joining a productivity group or finding a mentor who can offer guidance and encouragement.

The role of self-compassion

It is important to approach procrastination with self-compassion rather than self-criticism. Be kind to yourself and recognise that overcoming procrastination is a gradual process. Celebrate your successes, no matter how small, and learn from setbacks without being overly harsh on yourself.


The benefits of overcoming procrastination

By addressing procrastination, you can experience numerous benefits, including:

• Increased productivity: completing tasks on time leads to a sense of accomplishment and frees up time for other activities.
  
  
• Reduced stress: meeting deadlines and staying on top of work reduces the anxiety associated with last-minute rushes.
  
  
• Improved wellbeing: a structured and focused approach to work enhances overall mental and emotional health.
  
  
• Enhanced professional growth: consistent performance and reliability can lead to better career opportunities and advancements.

Further reading

If you struggle with procrastination and would like to find out more about how to overcome it and increase your productivity, read our booklet ‘Understanding and beating procrastination: a workbook and guide’.

Why Being Counterproductive Can Affect your Health

When someone’s in a job they dislike, if they’re too busy or even not busy enough, it’s common to become distracted with habits or behaviours that are often counterproductive to the task at hand. For instance, you might have a hefty project to complete but rather than focusing on what you should be doing, you distract yourself with irrelevant things that hinder your progress in the long term.

How am I being counterproductive?

Being counterproductive takes on various forms, which can, perhaps surprisingly, affect your mental health in lots of ways. 

Complaining

One of the most common things that we do when we’re unhappy at work is complain, whether it’s about our work colleagues, management, the work environment or the job itself. And more often than not, they are insignificant things that we complain about, such as a broken coffee machine or if someone’s arrived back late from their lunch break. But constant complaining serves no purpose and instead, it causes you to feel angry or resentful. As well as affecting your own mood with these negative thoughts, it also impacts those around you, and may cause people to avoid you.

Gossiping 

Similarly, gossiping is not only pointless and an unattractive personality trait, but it can also create friction between work colleagues. In turn, this might make you unpopular in the workplace, making you feel isolated and unhappy and less motivated to do your job.

Social media 

Many of us are guilty of getting distracted on social media but the time you spend scrolling through posts or messaging friends, could be spent finishing that hefty project that seems to be never ending. Although you might feel like you need some light relief from your work from time to time, using social media as a distraction can be unhelpful. In the long run, it will only cause you more anxiety and stress when you miss that final deadline and maybe even the opportunity of a future promotion.

Excessive overtime 

At the other end of the spectrum are those who constantly work late to complete their work. While you might think it’s going to impress the boss or get you ahead with your workload, what it’s doing in actual fact is leading you to mental burnout and physical exhaustion. While you might believe your job is really important, ultimately, it’s your mental and physical health that matters the most. Research has shown that working excessively long hours can have the following negative effects on your health:

• Increased chance of cardiovascular disease
• Increased intake of alcohol or other substance abuse
• Risk of depression 
• Higher injury rate
• Fatigue
• Stress and symptoms related such as a lack of sleep, raised blood pressure, low mood and poor memory.

Further information

If you feel you are procrastinating and not getting things done, you can download our free booklet "Understanding And Beating Procrastination - A Workbook And Guide' to help you overcome it. 

Download it here >