HOW
TO STOP
PROCRASTINATION
PETERSON GATURA
Written by Peterson Gatura,
P.O Box 30689-00100 NAIROBI,
petersongatura@gmail.com
CHAPTER ONE : What is procrastination
Procrastination is the act of delaying or putting off tasks especially habitually. This is
avoiding to do a task which needs to be accomplished for a later time. This causes a feeling
of guilt, feeling inadequate and self doubt in an individual due to the painful consequences
that may later occur.
Procrastination can be classified into two major ways:
1:Chronic procrastination.
2:Acute procrastination.
CHAPTER TWO: Types of procrastination
Chronic procrastination is not easily eliminated as it’s deep, strong and has a major
psychological cause. It takes persistency, patience and hard work to overcome. It’s mainly
caused by some of the following reasons:
• Unreasonably high goals that you know deep down cannot be met.
• Lack of skills in a particular task or lack of passion.
• Fear of doing a task in a wrong way.
• Lack of assertiveness.
• Laziness.
• Unhealthy lifestyle.
Chronic procrastination can be overcome using the following methods:
• Reasonable goals and expectations - that is goals that can be achieved. Unrealistic goals and
expectations in life usually lead to disappointments causing procrastination or giving up. You
should have big dreams but start with reasonable goals that are achievable.
• Learn the skills necessarily - to execute a certain task. Acquiring of skills and putting them to
practice makes you good at something. This motivates you in being more passionate towards
accomplishing the particular task at hand.
• Overcoming the fear of failure – fear of failure can cause procrastination. We should always
remember that the process of success also involves some failures along the way. It’s failure only if
you don’t learn from it thus we should regard failure as a lesson.
• Be more assertive – be more assured and confident about yourself. Get rid of self doubt and
believe you have what it takes to achieve your goals. Focus more on the outcome and let it be
your motivation.
• Change self perception – avoid viewing yourself as a lazy person but rather as a
productive person. Our beliefs limits us from being the best that we can be. “As a man
thinketh so he is .” Visualize yourself as a hardworking person and constantly reaffirm
to yourself that you are productive until you break the lazy perception of yourself.
• Having a healthy lifestyle – which improves our energy as lack of energy causes as to
procrastinate. Get enough quality sleep, a healthy balanced diet , exercise and drinking
enough water.
We should avoid addictions that take most of our time such as sleeping , social media,
excess watching tv, etc.
Acute procrastination is caused by irregular change in moods and energy throughout
your day. It’s caused by some of the following reason: dislike of the task at hand , a
negative emotional state and low level of energy.
CHAPTER THREE: Overcoming procrastination
• Create a schedule for task execution. (i.e time
management)
• Set a deadline in which to complete a task.
• Believe in your ability to do the task with the
skills you have learnt.
• Manage the environment in which you are
performing the task. (Avoiding any
distractions.)
• Break large tasks into smaller parts.
• Be more persistent and don’t give up during a
task.
• Just start the task at hand as it’s feels
uncomfortable to leave a task incomplete.
• Take breaks in the cause of the task, (eg a
break after 30 minutes of studying.) to
recharge such as listening to some music.
• Reward yourself after completing a task.
• Hold yourself accountable.
• Focus more on the outcome and the feeling
after accomplishment of the task.
• Work together with a group in which you
have similar a task.
Created on 19th of February 2023