Tips to overcome procrastination at work

4 tips to overcome procrastination and tackle your to-do list

June 4, 2024 11:00 AM

Woman stacking cups instead of doing work at her desk

As summer sets in, the thought of logging long hours at work seems especially unappealing. But with the right mindset, employees can stave off the temptation to procrastinate.

Ninety-five percent of employees will procrastinate at least some of the time, and 20% are classified as "chronic procrastinators" by the American Psychological Association. Putting off tasks rarely alleviates the mental space they take up however — 94% admitted that procrastination has a negative effect on their happiness, according to the APA.

"Procrastination stems from an underlying fear of failure or discomfort that they don't have confidence in the task they're being asked to perform," says Stacy Thiry, a licensed mental health counselor with Grow Therapy. "Maybe they're struggling with some perfectionism tendencies, or maybe they've had past failures that are creating insecurity."

In the workplace, the consequences can span from added pressure to being called out by team members or bosses, Thiry says. It can also paint an employee as being unreliable or incompetent, causing issues for the employee and the rest of their team.

"If you're procrastinating, you're not completing your work on time, and then maybe you're rushing and then not paying attention to detail. You might have other people who are relying on you," she says. "This all disrupts the flow of work and can be really disruptive."

Yet with the right mindset and some practical exercises, employees can clear their heads and complete their to-do lists without much mental strain. The most important element is creating a supportive work environment where employees feel they can ask for help if and when they need it, Thiry says.

"A lot of times, procrastination can be solved by seeking support in a nonjudgmental environment and asking for somebody to help you get started or give you confidence and encouragement," she says.

Thiry shares four effective ways to overcome procrastination and be more productive at work:

Try "body doubling"

To encourage accountability, Thiry recommends asking a friend or colleague to be present with you, either by phone or in person, so you have someone to talk to as you're working on tasks that feel difficult to complete. Sometimes, body doubling just means sitting with someone else in silence while working on an assignment or chore.

"Because of the avoidance tendency [with procrastination], it helps to have somebody talk to you on the phone while you're completing the task," she says. "You're a little less focused on the discomfort of the task because you're talking through it or working alongside someone."

Set a timer

Thiry recommends setting a timer and dedicating yourself to getting as much done as you can before it runs out. A competition against yourself can serve as a great motivator.

"Especially if you have a little bit of a competitive nature, you can say to yourself, 'OK, I'm going to give myself 30 minutes to complete this task and see how much have I gotten done,'" she says. "You're really honed in and focused on the task, and maybe the pressure gets placed on that timer and less on the performance itself."

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Tidy up your workspace

Clearing away any distractions is a great way to ensure you have the right workspace — and headspace — to get things done more efficiently, Thiry says.

"It's really helpful to make sure you have a nice, clean, tidy workspace and to have some goals set for yourself and be as organized as you can," says Thiry. "Maybe you have a schedule or list that would help keep you on task from any distractions that come up."

Set realistic expectations

Asking for help is an important part of getting through any challenging work situation, Thiry says. Both employees and managers can work on transparent communication and goal-setting to make sure no employee feels alone.

"A manager can be less focused on the deadline and the consequences of not meeting a deadline, and focus on encouragement and what we have to look forward to once this is complete," Thiry says. "Brainstorm together: If anybody has any questions, you're feeling stuck, throw it in the group chat, see what kind of feedback you can get."

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