Why traditional procrastination advice doesn't work

The internet is filled with suggestions like breaking down tasks, practising meditation, or creating an accountability mechanism. While these suggestions may be well-intentioned, they often do more harm than good.

Changing your procrastination habits is like fixing a broken car. You wouldn't start changing random parts hoping it would start. Instead, a good mechanic would first try to understand what is wrong with the car. Similarly, to overcome procrastination, it's essential to understand what is driving it.

The underlying drivers of procrastination are different for different people. For some, procrastination is driven by a fear of judgement. In this case, procrastinating tasks is a form of self-protection. By putting it off, they avoid the risk of failure or disapproval. For others, procrastination is driven by an unhelpful need for pleasure. For them, procrastinating tasks serves to alleviate boredom and frustration, allowing them to seek out more immediate pleasure.

Because the underlying drivers of procrastination are different, the strategies that will be most effective for overcoming it are also different. In either case, it starts by understanding the underlying driver. The more familiar you are with those underlying core beliefs, the easier it is to intervene.

So, how do you figure out what is driving your procrastination? Psychologists worth their salt start by guiding you through an extended period of self-reflection. This involves writing down something you're procrastinating every day and reflecting on the specific thoughts and sensations associated with that task. While it may sound tedious, after a week or two, clear patterns start to emerge. These patterns point the way towards your path to overcoming procrastination for good.