Stop Procrastinating: Start Winning

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Hi, this is Ray.

Let’s talk about a villain most of us are far too familiar with: procrastination. This pesky habit has cost empires their thrones (probably), delayed countless dreams, and left many an ambitious soul muttering, “I’ll do it tomorrow.” But tomorrow, as you’ve likely discovered, often becomes next week, then next month, and eventually, never.

As Mark Twain once quipped, “Never put off till tomorrow what may be done the day after tomorrow just as well.” Funny, sure. But let’s not take this advice to heart.

Instead, let’s arm ourselves with science, strategies, and just a pinch of stubborn determination to overcome the procrastination beast.

Why Do We Procrastinate?

At its core, procrastination isn’t about laziness. It’s about avoiding discomfort. Think about it: when faced with a task, your brain does a quick calculation. If the task seems hard, boring, or overwhelming, it whispers, Let’s check Instagram first.

This behavior stems from a psychological tug-of-war between two parts of your brain:

1. The Prefrontal Cortex – the rational planner who knows you should start that project.

2. The Limbic System – the impulsive child who just wants to binge-watch your favorite show.

Guess which one usually wins?

But don’t worry. There’s hope for us all.

1. Break Tasks into Bite-Sized Pieces

Imagine you’re told to climb a mountain. Intimidating, right? Now imagine being asked to climb just one hill each day. That’s far more manageable.

Psychologists call this the "Zeigarnik Effect." When you break tasks into smaller chunks, starting becomes easier. Once you begin, your brain naturally wants to complete the task. It’s how we’re wired.

Try This: Instead of saying, “I’ll write my 10-page report today,” commit to drafting just the first paragraph. Starting small often leads to bigger progress.

2. Set Deadlines—Even Artificial Ones

Deadlines have a way of lighting a fire under us. But here’s the catch: if your project has no clear end date, procrastination thrives.

A study by Dan Ariely found that people who imposed self-deadlines performed better than those who didn’t. The key is to make your deadlines realistic and non-negotiable.

Try This: Use tools like Google Calendar or apps like Todoist to schedule your tasks. Treat these deadlines as sacred appointments with yourself.

3. Tame the Distraction Monster

Your brain’s limbic system loves distractions. Every ping, ding, and notification is like candy for your attention.

Try This:

• Turn off notifications on your phone.

• Use tools like Freedom or Focus@Will to block distracting websites.

• Work in short, focused bursts (hello, Pomodoro Technique!). Set a timer for 25 minutes of work, followed by a 5-minute break.

The fewer temptations around, the easier it is to stay on task.

4. Reward Yourself—But Only After Progress

Motivation is a tricky thing, but one way to hack it is by using rewards. Your brain’s dopamine system craves pleasure, so leverage it wisely.

Try This: Promise yourself a small reward after completing a task. Finish a difficult email? Take a walk. Completed that report? Treat yourself to your favorite coffee. Just make sure the reward comes after the work—not before.

5. Ditch Perfectionism

Ah, perfectionism. It sounds noble, but in reality, it’s a sneaky form of procrastination. When you tell yourself, “I’ll start once I have the perfect plan,” what you’re really saying is, “I’m too scared to start.”

Try This: Adopt the mantra “Done is better than perfect.” You can always improve your work later, but only if you actually start it.

6. Use Accountability to Your Advantage

We humans are social creatures. When someone’s watching, we tend to step up our game. Use this to your benefit.

Try This:

• Share your goals with a friend or mentor.

• Join a study group or productivity-focused community.

• Use apps like Stickk to set stakes—money, pride, or both—on your goals.

The Final Word from Ray

Procrastination isn’t a life sentence. It’s a habit—and habits can be changed. By understanding why we procrastinate and using simple, science-backed strategies, you can get back to doing what truly matters.

So, start small. Set a timer. Turn off your notifications. And remember: the world isn’t waiting for perfection; it’s waiting for your progress.

Until next time, Ray

References

1. Pychyl, T. A., & Flett, G. L. (2012). Procrastination and Perfectionism: Understanding the "Good Enough" Mindset. Psychological Science. 

2. Ariely, D., & Wertenbroch, K. (2002). Procrastination, Deadlines, and Performance: Self-Control by Precommitment. Psychological Science.

3. Baumeister, R. F., & Tierney, J. (2012). Willpower: Rediscovering the Greatest Human Strength. New York: Penguin Press.