Does procrastination or avoidance affect your productivity? You’re not alone
You’re due to deliver a presentation at work soon, and you’re painfully aware you’ve yet to create a single slide. Or maybe the lounge is full of clutter, which is making you feel stressed – but the thought of tackling piles of paperwork or endless items on the coffee table feels too much.
When we have a task to tackle, getting started is often the hardest part.
This can lead to a state of inaction or stuckness known as ‘task paralysis’. Here, we look at ways that can help us gently address the task at hand, whether that’s in the workplace or at home.
Tackle perfectionism
“Perfectionism often stems from a fear of judgement or making mistakes, which can trigger your brain’s stress response,” explains psychotherapist Tina Chummun. This can stop you from starting a task, as you worry that you won’t do it perfectly – whether that’s because you don’t feel capable, or due to perhaps having limited time or energy.
Tina recommends adopting a ‘progress over perfection’ mindset. “Reframe the task as an opportunity for growth rather than a performance,” she says. “Remember, starting imperfectly is better than not starting at all. Treat the task as a draft or trial run. For example, if cleaning the kitchen feels overwhelming, start with one area and remind yourself: ‘It doesn’t need to be spotless, just better than it was.’”
Make it feel manageable
“When a task feels overwhelming, it often activates your brain’s amygdala, which perceives the situation as a threat, even if it’s just the size or complexity of the task at hand,” says Tina. “This stress response can suppress the prefrontal cortex, the part of your brain responsible for planning, organisation, and breaking things down into manageable steps. This is why tasks can feel paralysing when they appear too big to tackle all at once.”
Finding ways to make it feel less overwhelming can help. “Breaking tasks into smaller, actionable steps helps shift this mental load. By focusing on just one piece at a time, you reduce your amygdala’s stress response and re-engage your prefrontal cortex, making the task feel less daunting.”
Techniques can include writing down or visualising the ‘chunks’ of the task. For example, says Tina, if it’s cleaning the kitchen, break it down into specific segments, like wiping the counters, unloading the dishwasher, and sweeping the floor. Celebrate each time you complete one ‘chunk’ of the task. “Rewarding progress sends positive signals to your brain, releasing endorphins to create the motivation to keep going,” explains Tina.
Tap into your motivation
“It helps to identify intrinsic motivators (internal reasons for doing the task) and pair them with external rewards,” says Tina. “Intrinsic motivation might involve reframing the task as an act of self-care, an accomplishment, or something in alignment with your values. External rewards – like a treat, break, or acknowledgment – can act as a bonus for completing smaller steps.”
Visualise how you might feel when you look at your tidy lounge: a sense of calm, the ability to finally relax, or feeling more confident in inviting friends over. With a work task, imagine the feelings of accomplishment when you review something you’ve created, or reflect on a particular interaction where you truly helped someone. This can reconnect you with your intrinsic motivators and encourage you to get started.
Ask for help from a friend
“Social connection activates the release of oxytocin, another powerful neurotransmitter that reduces stress, and increases feelings of trust and connection,” says Tina. “Pairing a challenging task with social interaction, such as tackling it with a friend or co-worker, can transform the experience from solitary labour to a shared, engaging activity.”
It can also help us feel more accountable; knowing a friend is helping you tidy the house can keep you on track and stay present. Even if they aren’t physically tidying with you, just having them there can help.
If it’s a work task, sitting with a colleague or friend – even if they’re working on something different – can help you get started and stay engaged. If you work remotely, you could consider signing up to an online co-working session.
Use the two-minute rule
“If a task can be done in two minutes, do it immediately. For larger tasks, commit to working for just two minutes to get started,” says Tina. This can help stop the procrastination, and enable you to make the first step.
“Often, starting is all you need to do to build momentum,” Tina notes. You may well find that once you’ve started, you get into the mindset and want to keep going, and that the task suddenly feels more manageable, or dare I say, even enjoyable!
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