Ever spent a slow afternoon procrastinating on a tough task? You may think that’s just you being lazy; but have you considered that it could be because you’re a perfectionist?
Perfectionism and other such emotional habits are silent saboteurs that drain your focus and productivity.
In this guide, I’ll show you the most common ones and how to overcome them.
Habit 1: Avoiding pain
When a task seems daunting, you avoid the pain of working on it by picking another one that is less strenuous. This cycle of avoidance not only delays essential tasks but amplifies anxiety, guilt, and fear each time the task resurfaces.
Example
Picture this: you need to prepare a complex report. Instead, you find yourself answering emails. While it feels productive, the critical report remains untouched, and the cycle of stress and procrastination deepens.
Resolution
Time blocking. Block some time every day, and during that time don’t work on anything else but the task at hand. Even if you sit idle during the time blocked, do not allow yourself to work on something less important or check your smartphone. Don’t allow your mind the escape that it seeks from the discomfort of the task. Slowly but surely, you will find yourself starting the task you’ve been procrastinating on.
By committing to the time block and resisting distractions, you break the cycle of avoidance, making it easier to take that first step and build momentum.
Additional solutions:
Reward system: Reward yourself for completing difficult tasks. This could be something simple like a coffee break or a small treat, providing positive reinforcement that makes tackling challenging tasks more appealing.
Do it when mentally fresh: Plan to handle the most demanding tasks at a time when you’re most mentally fresh, typically earlier in the day before decision fatigue sets in.
Habit 2: Seeking pleasurable distractions
A variant of the habit of avoidance, this habit makes you seek out something pleasurable instead of facing overwhelming tasks. Distractions provide immediate relief, but reinforces a cycle of dependency and anxiety.
Example
You sit down to work, and suddenly, your phone beckons. What starts as a quick break spirals into hours scrolling on Instagram.
Resolution
Go through a full digital detox process to rewire your brain. Train your mind to take an alternative action in response to the trigger. Implement a substitution habit, for example. Instead of checking the phone, substitute it with another action – say, taking a few slow deep breaths.
In our Undistractable Program, we share more elaborate concepts and ideas which will completely reset your addictive patterns.
Additional solutions:
Environment optimization: Design your workspace to minimize distractions. This can involve facing away from high-traffic areas, using noise-canceling headphones, or keeping digital devices out of immediate reach when focusing on tasks.
Habit 3: Operating only in crisis mode
Another common habit is starting to work only under the threat of an imminent deadline. Habitual last-minute rushes turn even manageable tasks into crises, establishing a stressful pattern of working under constant pressure.
Example
Instead of preparing for a presentation weeks in advance, you start 48 hours before D-day, burning the midnight oil, stressed and exhausted.
Resolution
Find an accountability partner. Engage a colleague, friend, or supervisor to check in on your progress regularly. This external accountability can motivate you to start earlier and maintain momentum.
Additional solutions:
Early-start commitment: Commit to starting on tasks as soon as they are assigned, even if it’s just a small action to break the inertia. This can help shift the mindset from delay to immediate action.
Visualize positives and negatives: Regularly visualize the consequences of not starting early, as well as the benefits of completing tasks ahead of time. This mental contrasting can motivate starting sooner rather than later.
Habit 4: Engaging in peripheral, mildly useful activities
Many otherwise conscientious people fall into this clever habit of avoiding the task without feeling guilty. They stall by over-researching or preparing excessively without diving into the actual task.
Example
You need to write an article but spend days researching rather than writing. The task seems perpetual because you never actually begin the writing process.
Resolution
Set time constraints and clear boundaries for preliminary activities. Use timers for research phases and transition into action with a simple, direct task related to your goal.
Additional solutions:
“Just Start” technique: Overcome the hesitation to begin by simply starting on any small part of the task, even if it feels imperfect. This can break the cycle of paralysis by analysis.
Accountability checks: Regularly report progress to a peer or mentor. This external accountability can discourage spending too much time on peripheral activities and encourage more direct engagement with core tasks.
Habit 5: Hunting for shortcuts
Instead of just doing the task and steadily making progress, you spend time and energy hunting for a quick productivity hack. This quest for a quick fix can delay genuine progress.
Example
Instead of addressing deep rooted behaviours, you install the latest complex productivity app, hoping to increase your productivity from the next day.
Resolution
Process orientation. Shift focus from outcomes to the process of work itself. This involves appreciating and valuing the steps taken to complete tasks, which naturally reduces the temptation to skip essential parts of the process.
Additional solutions:
Rewarding thoroughness: Establish rewards for completing tasks thoroughly rather than quickly. This can help reinforce behaviors that focus on quality and completeness.
Habit 6: Taking it too easy
This can happen with senior leaders and those who work without external deadlines. There is no time pressure, so you don’t put your full focus into it. This habit is a variant of avoiding the task till it’s crisis mode, but here the difference is that you are not avoiding the task, but you’re working on it with very shallow focus. Since you’re unnecessarily sinking your time into a task that could have been done in 10% of the time, you find yourself short of time for other tasks.
Example
With no imminent deadline, you casually intersperse work with frequent email checks, diluting your focus and dragging out the task.
Resolution
Routine reviews. Conduct weekly or monthly reviews of your work to evaluate your progress and adjust your strategies. This helps maintain a high level of engagement and prevents slipping into unproductive habits.
Additional solutions:
Commitment devices: Set up commitment mechanisms, such as public commitments or stakes, to hold yourself accountable. This can prevent slacking off by increasing the consequences of not meeting your goals.
Break tasks into challenges: Turn routine tasks into small challenges that include a level of difficulty or a competitive element, even if only against your own previous performances. This can make the work more engaging and reduce the likelihood of taking it too easy.
Habit 7: Multitasking
You work on one task and your mind comes up with some other task that you may feel is equally relevant or important. You immediately switch your attention to that task. Shifting between tasks may feel productive but leads to poorer outcomes and longer completion times due to divided attention.
Example
You toggle between preparing a slide deck and responding to instant messages, each task suffering from lack of focused attention.
Resolution
Embrace single-tasking with a Kanban system. This visual method restricts the number of active tasks, fostering deep focus and efficiency.
Additional solutions:
Deep work sessions: Establish clear times during the day dedicated solely to focusing on one task at a time. This helps to deepen concentration and improve the quality of work.
Mindfulness training: Practice mindfulness techniques to enhance your ability to concentrate and stay present. This can reduce the impulse to multitask by improving your overall attention control.
Zen Productivity – A comprehensive solution
Apart from the suggestions above, a system that helps you stay on track and makes it difficult to revert to your usual comfortable habits can also be beneficial.
Ready for a productivity system that actually sticks? Our Zen Productivity Program is based on Kanban principles and has a unique 6-step process that truly works in the real world.
Explore Zen Productivity and start your journey to efficient, stress-free productivity.