Have you ever tried to ignore an important task, irrationally hoping that it will go away on its own? You might have imagined that an assignment is bigger or smaller than it really is. Many people substitute an essential task with something else, such as cleaning their workspace or home. Others will create detailed plans but not do the actual work, or stick to only one part of the project and ignore everything else.

All of these are examples of procrastination, and all are seductive ways of putting off what we need to do today.

Why do we procrastinate, even when the results can be so negative?

For most people, fear is the cause of procrastination; we procrastinate to relieve fear and anxiety. This might be fear that:

• Our work will not turn out well due to our own high standards. (Did you know that some people handicap themselves when they feel not up to a task, so as to have an excuse for their failure?)
• If we start working harder and then succeed, expectations will increase to an unsustainable level.
• The task is just too big to accomplish.

In a similar vein, we might delay starting work because:

• It makes us feel more in control, perhaps as a form of rebellion against authority figures or teachers.
• We want others to come “rescue” and help us.

Here’s where the tough love comes in.

Whatever emotions drive your procrastination, it’s important to realize that procrastination is a choice. For example, when you substitute one task for another, you are actually choosing to procrastinate, even though it feels very impulsive. Most people make time for the things that they really love to do, and have appointments that they would never miss or cancel. When you look at procrastination as a choice, it’s easier to see that you can change the way you manage your time.

How can you overcome procrastination?

Most people ultimately overcome procrastination when their fear of missing a deadline becomes greater than their fear of doing a bad job. They throw something together and hope for the best. However, this is a very hard path that can lead to regret.

We here at Stickler got together to find some slightly (we feel) more effective ways to change your procrastination habit.

1. Take care of yourself physically.

There aren’t a lot of things that can’t be cured with a walk in the fresh air, moderate exercise, a healthy diet, and enough sleep. Studies have shown that people who take walks see marked improvement in their focus and attention span. And those who are well-rested have more willpower and are more likely to make the tough choices that combat procrastination.

2. Reduce negative self-talk.

Most procrastinators hate the fact that they do it on a regular basis. They often think that there is something wrong with them. They might tell themselves that they’re stupid and don’t deserve to be in the position they’re in, which is known as imposter syndrome. Negativity pushes you deeper into procrastination because you need a relief for your anxiety.

You would never bully a friend who procrastinates, so why should you do the same to yourself? Be nice to yourself most of all.

3. Create a productivity log.

Rather than creating a to-do list, you might consider creating a “done” list and write down things that you’ve accomplished that day. You’ll see what you’re doing well and what you could do better. It’s much more heartening to see completed tasks, rather than a list of things that you didn’t get around to doing. It’s one way to create accountability to yourself.

4. Break it down.

In a similar vein, it can be useful to break down that one “mammoth” task (e.g., “write my PhD dissertation 😐 ”) into smaller, digestible chunks (e.g. “draft outline,” “write introduction,” “send literature review for proofreading,” and so on). Regardless of whether you favor a to-do list or a productivity log, it will end up with a lot more items on it!

5. Get an accountability buddy.

Many PhD candidates’ biggest regret is not joining a thesis support group. We’ve talked before about asking others for help when it comes to your writing, and we’ll say it again. Accountability buddies can help motivate you, keep you on track, and give you a trusted vent for your emotions. You don’t even have to find someone to work with face-to-face—try online forums for students in your field.

In the end, it’s always important to keep your goal in mind. Instead of thinking about your goal in terms of finishing your academic paper or your master’s thesis, you might want to think about the place of this big project in your life. How will it benefit you to do well on it? How will you feel once you finish? Giving a project personal meaning is the key to consistent motivation in the face of difficult tasks.