9 Strategies To Find Motivation For Procrastinators

Procrastination is a common struggle for many of us, as we may find ourselves leaving tasks undone and experiencing stress due to looming deadlines. Some research suggests that procrastination could be in our genes. In a study involving identical twins, researchers found that genetics may account for up to half of the tendency to procrastinate. If you're a habitual procrastinator, procrastination may be a part of your nature. Although procrastination might feel like part of your identity, it is a habit you can overcome by understanding the reasons behind it and utilizing appropriate coping strategies. 

Various thoughts and habits can drive procrastination. You might dread the task because it feels boring, or you may want to avoid giving effort to something altogether. Overcoming this struggle may come down to finding motivation and changing the way you approach tasks.

For many people, the key to overcoming procrastination lies in realizing why we are putting off tasks in the first place, understanding our own patterns, and using smart strategies to stop delaying our responsibilities. Knowing the consequences of procrastination might motivate us to take concrete steps to manage our time more effectively. Read on to learn more about procrastination and nine potential techniques you might try to find your sense of motivation. 

The consequences of procrastination

Procrastination, a common human trait, often leads to negative consequences that can affect various aspects of a person’s life. When someone delays completing a task, they can place their future self in a difficult position. The increased pressure to finish the task in the little remaining time may create stress and anxiety. In addition, the negative emotions linked to procrastination, such as guilt and shame, may further affect a person’s motivation and self-esteem, making it even more difficult to end the cycle. 

Beating procrastination often means digging deep to figure out the reasons behind it. Some of us might procrastinate because we prefer instant gratification or because we're scared of taking on a challenging task. Recognizing these reasons can help you come up with strategies to manage your time more effectively and slowly break the habit of putting things off. Simple techniques, such as setting deadlines, splitting tasks into bite-sized parts, and rewarding yourself when you're done, may help break the habit of procrastination.

Overcoming procrastination is not an overnight process. It can take consistent effort and a grasp of what drives you and how you feel. By tackling the underlying causes leading to procrastination, you can gradually learn to manage your time more wisely, improve your decision-making skills, and confidently work toward your goals.

9 strategies to find motivation for procrastinators

Procrastination can become a roadblock in achieving goals and maintaining a productive lifestyle. This section outlines nine strategies to help procrastinators find motivation and overcome their tendency to delay tasks.

1. Change your surroundings

Changing your environment may have a beneficial impact on motivation. A clean, organized workspace free of distractions might help you stay focused on the task at hand. You may want to make sure to eliminate potential distractions, such as noisy areas or cluttered desks, to create an environment that helps be productive, so you can get things done. Hanging inspirational posters, using bright colors, or adding plants may also stimulate creativity, positivity, and motivation. 

2. Know your why

Knowing why you’re doing certain tasks may help boost motivation. You can connect each task on the to-do list to its broader objective, otherwise known as the "big picture." Understanding the personal or professional benefits of completing an unpleasant task may help to reinforce its importance and motivate you to complete it. Consider how each task aligns with your core values or interests. For example, if you value health, you might remind yourself that studying biology brings you closer to your dream of becoming a doctor. 

3. Understand the cost of procrastination

Recognizing the negative consequences of putting off tasks may also be an effective motivator. You might think about the potential outcomes of avoiding a task, such as missed deadlines, lost opportunities, and increased stress. Finishing tasks on time not only gives you a sense of achievement but may also help you avoid the anxiety that comes with rushing at the last moment. Imagine having a relaxed evening before an exam because you studied consistently versus the tension of cramming because of prior procrastination. For many, the former situation is likely to be more ideal.

4. Break down the project into smaller tasks

Large, complex projects can feel overwhelming, leading to procrastination. It can be helpful to divide daunting tasks into smaller, more manageable portions. Smaller tasks are usually less intimidating and can be easily added to daily routines, making it simpler to tackle the overall project. For example, finishing a chapter of a book or completing a part of your science project may give you a sense of achievement. These small wins can add up over time and may help motivate you by making the overall task less daunting.

5. Adjust your mindset

Perception may be a large part of managing procrastination. Instead of viewing a task as unpleasant, try focusing on positive aspects, such as new skills acquired or personal growth. If you’re learning a foreign language, for example, you might see each vocabulary exercise as a step toward fluency, which could open opportunities to study or travel abroad. Emphasizing positive emotions might make tasks more enjoyable and encourage you to tackle them sooner.

6. Reward yourself

Using a reward system may help you maintain motivation throughout an unpleasant task and give you something tangible to look forward to upon completing a task. After finishing a task or a portion of it, consider indulging in something enjoyable as a form of positive reinforcement. Rewards can range from a short break to a delicious treat or some leisure time to indulge in a hobby. Rewards don't have to be extravagant; they just need to be something that brings you joy and serves as a motivational tool for you.

7. Make a visualization board

A visualization board can also be a powerful motivational tool. You can create a display of images or phrases representing personal and professional goals, which can serve as a visual reminder of what you aim to achieve. Your board can be physical or digital and placed somewhere easily visible to encourage daily motivation. Whether it's pictures of places you want to travel, inspirational quotes, or images symbolizing your aspirations, these visual cues may help provide consistent motivation.

8. Block distractions

Modern technology can be a major source of potential distractions for those who are prone to procrastination. Consider using apps and tools to eliminate distractions during work or study hours. These could include website blockers, smartphone apps, or even noise-canceling headphones to block out ambient noise. Using these strategies may help you dedicate your energy to productive activities, which might help you accomplish more in less time.

9. Complete the largest task first

Completing the most demanding task at the beginning of your day may help you build momentum for completing other tasks. It's akin to swallowing the proverbial 'frog' first thing in the morning; everything else will likely feel easier in comparison. This approach may help reduce feelings of overwhelm and the temptation to procrastinate, allowing you to have a more productive day and a sense of accomplishment. Conversely, you may find it easier to start with the smaller tasks first. By accomplishing simpler tasks early on, you may gain motivation to work toward larger projects.

These are just some of the numerous strategies you can try to confront and overcome procrastination. As everyone is different, some methods might work more effectively for you than others. You may want to experiment to find the most helpful option for you. If procrastination is negatively affecting your quality of life, you may want to consider seeking professional support.

How online therapy might help with procrastination

Online therapy may offer a convenient and effective approach for those seeking to overcome procrastination. By connecting with a licensed therapist through digital platforms like BetterHelp, you may be able to gain insight into the root causes of your behaviors and create a plan to develop more motivation. A therapist can help you learn practical techniques to remove distractions from your daily life and tackle unhelpful habits. Online therapy may be a more accessible option for those with busy schedules, including those juggling stressful careers, childcare responsibilities, or other important priorities. With online therapy, you can continue to give attention to these matters while still getting the support you need whenever you have the time.

The efficacy of online therapy for procrastination

Various studies have shown the effectiveness of online therapy in managing procrastination. In one study, researchers set out to see if the results of an internet-based cognitive behavior therapy (ICBT) intervention for procrastination could be maintained at a one-year follow-up. They found that the gains experienced in online therapy were maintained and even improved in some cases at follow-up, concluding that “ICBT could be useful and beneficial in relation to managing procrastination, yielding great benefits up to one year after the treatment period has ended. ICBT is a form of therapy that focuses on a person’s thoughts and feelings and how those are related to their behaviors. By recognizing and reframing one’s unhelpful thoughts, individuals may be able to reduce unwanted behaviors, such as those associated with procrastination.