Latest news with #procrastination
Fast Company
5 days ago
- General
- Fast Company
5 unexpected benefits of procrastination
Ordinarily, we think of procrastination as something to avoid or correct, but in reality, it can have some legitimate benefits. From giving us time to reflect and collect new information to creating urgency for the work, procrastination comes with some surprising advantages. We're wise to consider how we can perform our best. With so much to do and so little time, reconsidering our efficiency is smart. Our most ingrained habits may not actually be the best strategies for our success. Rethinking procrastination may be one of the most unexpected ways to reset our work habits, and one of the most effective. Rethinking why we procrastinate If you procrastinate, you're in good company. Almost everyone procrastinates sometimes, and about. According to research reported by the American Psychological Association, 20% of people are chronic procrastinators. Procrastination can occur for many reasons. We may not have the skills necessary to tackle a responsibility, or we may avoid a task that we expect to be unpleasant. We may feel uncertain or anxious about how to complete a task, or we may feel frustrated that it's something we have to deal with. Essentially, we sometimes use procrastination to regulate moods or emotions. In addition, procrastination is partly genetic. This discovery was based on twin studies published in Psychological Science. But like many genetic traits, there is also an environmental component. You may be predisposed to procrastinate because of your genes, but you also have significant choice and control over your behavior. One of the most important elements of procrastination is whether you hit your deadlines. If you procrastinate but ultimately complete your tasks on time, you can experience some positive effects of procrastination. But if you procrastinate and ultimately miss important due dates (like, say, not filing your taxes by April 15), then you're likely undermining your own success. Constructive procrastination doesn't have to be an oxymoron. Here's how to find the sweet spot for reaping its rewards. Constructive procrastination If you're still able to get things done but you just work through them at your own speed, you're in a position to gain some terrific benefits from procrastination. Here are the best advantages: 1. Procrastination gives you time to reflect If you dive into a project immediately, you may not have taken the time to ponder the problem, explore the solution, or determine how you want to present your work. It's beneficial to take the time you need to examine something from all angles, consider your own perspectives, and reflect deeply on an issue so you can deal with it appropriately. So, hone your ideas and sharpen your thinking, and then dig in. 2. It gives you time to clear your decks Another benefit of procrastination is clearing your mind for the big thing that you need to get done. If you're procrastinating by doomscrolling or bingeing your favorite show, you won't get the benefits. But if you're getting small but otherwise legitimate tasks done, you can gain advantage from this approach. Get little things out of the way, including sending that quick email or starting that load of laundry. Doing so can give you more energy and allow you to dedicate greater focus to the bigger thing that will take more effort. 3. It creates a sense of urgency One of the most common beliefs about procrastination is that by putting off a project, we create a healthy sense of urgency, which in turn helps us perform better. And this may be true. The Eisenhower Matrix was developed based on President Dwight D. Eisenhower's approach to prioritization. Essentially, it identifies tasks that are important, urgent, both, or neither. According to research published in the American Journal of Pharmaceutical Education, we're best at taking action and giving our full attention to tasks that are both urgent and important. Embrace procrastination to transition tasks from being simply important to both important and urgent, and thereby establish a sense of positive pressure to make decisions, execute, and get things done. 4. Procrastination lets you obtain input Another benefit of procrastination is the opportunity to obtain additional information and input. By creating more time, you can ask for ideas and expertise from others. You can also do more of your own research to help ensure you have all the necessary information before you tackle your project. For example, perhaps you have to recommend tactics for your team to get things done more successfully. By taking more time, you can read a few articles on time management or learn more about the best practices for project management. You can also meet with a leader whose team is known for regularly accomplishing ambitious goals and ask them what they do to ensure their success. All of these can help you deliver a better set of suggestions for your team. Take time to seek, learn, and expand your thinking in order to contribute to the quality of your final outcome. 5. It gives you space to get inspired If you must accomplish a project and you just can't get excited about it, sometimes it helps to turn away from it and look for inspiration in other places. Putting something on the back burner and going for a walk or spending time in nature, for example, can do wonders for your energy and inspire new ideas. Research published in the Journal of Experimental Psychology found that going for a walk outside helped people to create not only a greater number of ideas but also more unexpected ideas. Take the time to get inspired in whatever way works best for you. Get outside, listen to music, spend time with a child, or spend time on something else you enjoy in order to get inspired for the big thing you must accomplish. Procrastinating well There are positive benefits to procrastinating, but also some caveats to be aware of. First, you still have to get the task done. Procrastinating beyond the deadline or failing to deliver results doesn't have positive benefits. So procrastinate a bit, but don't let it get out of hand. You will benefit most when you accept your own processes and style. If you're too judgmental with yourself, you can detract from your effectiveness, because the negativity and pressure you impose may cause you to put off the work even more. But if you can appreciate your strengths at the same time you're always seeking to improve, you'll reap the greatest rewards. Think in concrete terms. Research published in Psychological Science found that when people think in abstract or general terms about what they have to do, they're less likely to get things done expeditiously. But when they can think about their tasks in concrete terms and be specific about what they have to get done, they're much more successful in accomplishing results. It's important to be as optimistic as you can. Fascinatingly, when people are more optimistic about the future they are less likely to procrastinate and more likely to get things done, according to research published in Scientific Reports. You don't need to be Pollyanna or demonstrate toxic positivity
Digital Trends
6 days ago
- Digital Trends
These 3 free web apps helped me stop procrastinating
I don't know if I would call myself a big procrastinator, but I'm not immune to it — none of us really are. Those days when you just don't feel like doing anything much are almost inevitable, but unfortunately, the busy world we live in and our rapid work schedules don't account for such days. Whether you feel like it or not, work still needs to get done, one way or another. At times, when my schedule's packed and I'm exhausted, I find myself procrastinating instead of getting work done. Instead of getting mad at myself, I found three web apps that helped me get more productive when I needed it most. Recommended Videos Todoist Todoist is a super simple web app that, if I'm going to be honest, no one truly needs. Its core functionality can be replaced by a piece of paper or things like Google Calendar. After all, it's exactly what it sounds like — a to-do list. Although I said that no one needs Todoist, that doesn't mean that using it didn't completely transform my work routines. These days, I never go a single work day without Todoist, and I haven't paid a penny for it. (Putting it that way makes me feel a bit guilty. I very well might try the paid version — the free app has been nothing short of wonderful.) Todoist lets you plan out your day and your week. You can assign little tasks to yourself, shift them around from day to day, and assign them different priority levels. You can also set them up to only be due at a certain time of day. You can choose to either focus on one day at a time or take a look at your upcoming tasks, browsing through one week at a time. Each task can receive a label or a filter, making it easier to find certain types. You can duplicate tasks, although I find that to be the only chore-like part of using the app; it takes a bit of time and isn't super intuitive. Todoist also offers integration with various extensions, such as Google Calendar, making for a more seamless experience. There's even an AI assistant (of course) which I haven't really needed to try. I kind of love the barebones aspect of Todoist, and the simplicity that it provides. Todoist keeps me accountable. If I end the day with a task (or five) staring me in the face, you can bet I feel a little more motivated to finish them ASAP. The app can also send you email reminders, which, again, adds to the whole accountability aspect of it. Could I reasonably replace Todoist with a planner and a pen? Yes. Would I want to? No way. I love Todoist, and I will keep recommending it to anyone who cares to listen. Pomofocus Those who have ever struggled with staying productive probably know of the Pomodoro method. It's a time management technique that helps you break up your work into smaller, hyper-focused intervals. Between each interval, you get a short break, at which point you can freely indulge in all the mindless scrolling/chatting/watching YouTube that you probably want to indulge in outside of your break. The usual intervals are 25 minutes of work and five minutes of relaxation. Again, the Pomodoro method is nothing new, but Pomofocus makes it simple and easy to follow (or customize). You can start the timer without any annoying sign-up process; just press start and begin your work. Pomofocus lets you pick between short and long breaks (which I find helpful if I need a bit more than five minutes, but it's also a bit too easy to lose focus if your break lasts too long during these intervals, at least for me). I like that you can assign yourself tasks with an estimate of how many 'pomodoros' each will take, then work through them in the app. Pomofocus doesn't force you to do anything. Your Pomodoro timer can be paused or skipped at any given time, so it does mostly come down to self-discipline. I enjoy it for similar reasons as Todoist: Simplicity and ease of access. It's not going to force you to get your work done, though. I've recommended Pomofocus to several friends, and many of them just end up procrastinating through their Pomodoro timer. I Miss My Cafe If you've ever brought your laptop to a coffee shop for the sole purpose of working, you probably know what that can do for your productivity. There's something comforting about the constant buzz of a coffee shop. The baristas, the customers, the machines whipping up lattes, and a faint playlist that you can often barely hear over the sound of the ambience of the place. It's also a lot harder (at least for me) to procrastinate when I'm surrounded by people. That part can't be achieved through an app (well, not directly, although things like Focusmate do exist), but you can always recreate your favorite parts of working in a coffee shop through the use of I Miss My Cafe. I Miss My Cafe is a web app that connects to Spotify to let you create your perfect background noise mix for work. There are thousands of 'rainy day' mixes on YouTube, but those cannot be customized. Here, you control the volume and the type of ambience that plays over the playlist. I like that it lets you choose between something noisier and something quieter; it's very easy to make it suit your current needs. These three web apps helped me combat procrastination. However, the one thing I've learned through all my attempts is that if you're procrastinating, there's probably a reason for it. If I'm rested and not too stressed, I get my work done one way or another — but on days when I'm neither, it helps to lean into these three apps combined with a healthy dash of self-discipline.
Yahoo
20-05-2025
- Health
- Yahoo
The 1 Sign Your Teen Might Need Your Help This Exam Season
If your child is spending hours doom-scrolling on their phones instead of revising, education experts warn it might actually be a silent cry for help. Tutors at leading education platform Tutors Valley said one of the most misunderstood signs of exam stress and anxiety is procrastination. 'Procrastination is a major sign of anxiety,' said Lindsey Wright, senior tutor at Tutors Valley. 'When a child is constantly on their phone or avoiding revision, it's rarely about laziness. Most of the time, they feel completely overwhelmed and don't know where to start.' Wright advised that instead of telling teens off over their phone use, try to help them by breaking down their revision into manageable chunks. Sit down together and create a manageable study plan with small, achievable goals. 'Exam stress isn't always loud or obvious – sometimes it's quiet, avoidant, and easily misread,' she added. Stomach aches, headaches, or trouble sleeping can be symptoms of anxiety, especially if they appear in the run-up to exams. Try to maintain a routine and encourage rest, healthy meals, and open conversations about how they're feeling. Mood swings, snapping over small things, or suddenly becoming quiet can be emotional reactions to stress. Stay patient and offer them a safe space to talk, even if they're not ready right away, advised Wright. Exam anxiety can shake even high-achieving students. If your child starts saying 'I can't do this' or avoiding their favourite subject, it may be a sign they need reassurance or one-on-one support. Catastrophic thinking, like believing one bad mark means everything is ruined, is common in anxious students. Wright urges parents to remind their children that one exam won't define them and that progress matters more than perfection. Why Are UK Teens Among World's Unhappiest? We Asked Them This Is What 'Catches Almost Every Parent Off Guard' When Kids Become Teens Is Buying Jewellery For A Teen's First Period Sweet Or Strange? Nobody Can Agree
The Guardian
17-05-2025
- Health
- The Guardian
Could a ‘digital diet' help me fix my bad phone habits?
Can you count the number of times you've looked at your phone today? Or how often you've opened it to do one thing to find yourself doing something else entirely? If you're anything like me, you'll have little idea – merely an inkling – that it's more times than you'd hope. Smartphone algorithms are designed to capture our attention and hold it, but a new book written by an academic who studies them promises to help people take back control. I spent a week putting some of her suggestions to the test. A first step towards breaking any addiction is acknowledging you have one and understanding its nature. In her book, Smartphone Nation, Dr Kaitlyn Regehr suggests keeping a 'phone fed journal' for a few days, noting what you opened your phone to do, where you ended up, how long you spent there, and how the session made you feel. Trying to keep track of the minutes I'm spending on phone-based diversions proves tricky, as I'm often unaware I'm even being diverted. With practice though, I think I'm beginning to notice this more quickly, and it's apparent that my problematic phone use falls into two general categories. The first, which I've named 'deliberate procrastination', happens when I've got a mentally taxing task ahead of me, and I don't want to do it, so I check my apps for updates instead. According to my diary, I am a master task-avoider, particularly when tired. Or perhaps I'm just saddled with too many mentally taxing tasks. But since I appear more prone to procrastinating in the mornings, it strikes me that a quick fix could be moving more challenging tasks to later in the day, when I'm more awake. The second and more worrying habit I've identified, I've christened the 'oblivion vortex': where I open my phone to do something, only to come round goodness knows how many minutes later, to find myself watching some random video, with no idea how I got there. Reader: beware the treacherous 30 minutes after waking! Last Tuesday, while intending to prepare school snacks and rally teenagers out of the door, I emerged from the vortex to find the beauty entrepreneur Trinny Woodall telling me about a recent trip to the hairdresser to get her highlights done. According to Regehr, an associate professor of digital humanities at University College London, this is classic algorithm skulduggery. 'This technology wants to seamlessly move you off one task and on to another application, then hold you there for as long as possible. That's what advertisers are paying for: your attention. However, what's great is that this week, you became aware that it is happening.' Mindless scrolling isn't always harmful, Regehr adds. 'Sometimes we need a break,' though she encourages reflecting on how that content makes you feel. I admit that some of my feeds leave me feeling inadequate or that I'm missing out – while they're littered with ads for intermittent fasting and eye creams, clearly tailored to my age and search habits. Regehr suggests unfollowing individuals or brands that no longer inspire or educate me, and narrowing in on things that do. 'You might decide: 'I do want that soothing scroll, but I'd like to be more active about what I fill that break with.' You don't just have to take what algorithms feed you.' It's sage advice, but that digital spring clean will have to wait until I'm less busy. For now, I try another of her tips: switching my phone to greyscale by removing colour via the accessibility settings. Dr Alex Taylor, a lecturer in marketing at Newcastle Business School in Australia who studies smartphone distraction, supports this: 'One of the most obvious reasons smartphones compete for our attention is the level of stimulation they provide. Minimising this by limiting exposure to high fidelity imagery is a good step.' Indeed, without the usual candy-coloured icons winking seductively at me from my screen, I struggle to find apps. The pull is lessened – out of sight really does mean out of mind. Still, when I actually need to use my phone, the palette makes navigation frustrating. It's a useful, if imperfect, deterrent. Despite efforts to monitor my smartphone use, I also suspect I'm only capturing a fraction of the distractions I experience. Sign up to TechScape A weekly dive in to how technology is shaping our lives after newsletter promotion Dr Maxi Heitmayer, a human-computer interaction researcher at the London School of Economics, shares this view. In one study, he equipped 41 participants with wearable cameras to observe when they checked their phones without unlocking them. These quick checks, though seemingly minor, are disruptive nonetheless. 'We found that whenever there's this little break in an activity – it could be turning the page of a book, or you're done cutting the tomatoes and now you need to chop the onions – that's when the phone comes in,' Heitmayer says. Breaking this pattern isn't simple. In a more recent study, Heitmayer found that moving phones out of reach did reduce use – but often led people to shift their distractions to desktop screens instead. He suggests leaving my phone in a different room, and noting each time I think about checking it. The answer is frequently – to check for messages, Google random thoughts, or open apps out of sheer habit. And our phones are undeniably useful. On the second day of stashing my phone upstairs, I miss a call from my daughter's school about her lunch account. When I finally receive this message, I immediately open an app and deposit some money – though I get so irritated by the greyscale that I turn it off. Even so, my digital detox has made me more mindful of how I interact with my smartphone. Since starting my diary, I've found myself sucked into the oblivion vortex less frequently, and though I'm still guilty of procrastination, I aspire to fill these deliberate breaks with apps and feeds that bring me joy. Still, this mini digital detox has made me more aware of how I use my phone and I'm starting to swap aimless browsing with more intentional use – choosing apps that spark joy rather than just steal time. Regehr and her team have proposed a hierarchical approach to digital engagement, similar to a healthy eating pyramid: nutritious habits at the base, indulgent treats at the top. For her, a scroll through second-hand clothing app Vinted is the digital equivalent of a cupcake. I'm not perfect, but I'm learning to reshape my phone habits – and yes, the occasional Trinny Woodall video is allowed, so long as I've chosen to watch it. Building a healthier relationship with your smartphone doesn't necessarily mean going cold turkey or tossing your device into a drawer. Instead, it's about subtle shifts that return a sense of control. Dr Kaitlyn Regehr suggests the following strategies: Set app limits for your most-used platforms – not just mentally, but through your phone's settings. Reclaim your attention by asking: Who do I really want to hear from? Then silence the rest. Turn off unnecessary push notifications, and consider assigning different ringtones to different contacts. Temptation can also be engineered away by moving social media apps off your main screen – or deleting them entirely, so you can only access them via a browser. Try greyscaling your phone: Without vibrant colours tugging at your attention, you might find that the allure of Instagram or TikTok fades a little. Reduce targeted advertising by using different browsers for shopping and chatting, or turn on incognito mode to avoid cookie tracking. Create real-world boundaries by setting screen-free zones and times, such as a no-phones-at-the-table rule, or a digital curfew before bed. Smartphone Nation by Kaitlyn Regehr (Pan Macmillan, £22). To support the Guardian, order your copy at Delivery charges may apply
Forbes
16-05-2025
- Business
- Forbes
Overcoming Procrastination Through Strategic Relationships
Senior leaders navigate a relentless stream of priorities, decisions, and deadlines. Yet, even the most seasoned among us occasionally falter when confronted with tasks we'd rather avoid—whether it's initiating a difficult conversation, drafting a high-stakes proposal, or tackling a complex strategic initiative. Procrastination, often misunderstood as mere laziness, is a behavioral hurdle rooted in the discomfort of transitioning from the familiar to the uncertain. Having read the recent HBR article, 'How to Actually Start the Task You've Been Avoiding,' and my work in Relationship Economics, I propose that strategic relationships are not merely a leadership asset but a critical antidote to procrastination. By leveraging intentional, value-driven connections, senior leaders can overcome inertia, drive meaningful progress, and elevate their impact. Procrastination is not a lack of discipline; it's a psychological barrier. The HBR article notes that the greatest challenge lies in 'the transition to working on [a task] This hesitation is costly. Delayed decisions erode trust, missed opportunities weaken competitive positioning, and unaddressed issues undermine organizational health. A 2024 study published in BMC Psychology highlights that procrastination leads to increased stress and mental health challenges, mediated by perceived stress, underscoring its long-term consequences for leaders and their teams. As leaders, we must recognize procrastination as a strategic liability. Proficiency in the task is secondary to mastering the transition into it. The real work of leadership begins at the moment we choose to act. For two decades, I've advocated that relationships are the currency of leadership. Strategic, intentional connections—with mentors, peers, team members, and external stakeholders—create a network of influence, accountability, and support that can help us overcome procrastination's grip. These relationships are thoughtful investments that yield exponential returns in clarity, courage, and execution. A 2024 Forbes article, 'Why You Should Treat Strategic Business Relationships As Partnerships,' emphasizes that treating relationships as true partnerships, built on trust and transparency, transforms outcomes by fostering collaborative action. For leaders avoiding daunting tasks, such partnerships provide the scaffolding to move forward. Let's explore three critical ways strategic relationships counter procrastination: One effective way to overcome procrastination is through external accountability, breaking tasks into smaller steps and sharing progress with someone else. For senior leaders, this 'someone' should be a trusted advisor—a mentor, coach, or peer who commands respect and ensures you adhere to your commitments. In my work with C-suite executives, I've seen how a single conversation with a strategic confidant can shift perspective. A CEO procrastinating on a contentious board presentation might hesitate due to fear of pushback. By discussing the task with a mentor, the CEO gains practical advice and the psychological nudge to act. A 2024 Forbes article, '7 Strategies To Curb Your Procrastination In 2025,' supports this, noting that reframing procrastination as a separate aspect of oneself, rather than a personal failing, and discussing it with others fosters accountability and reduces self-judgment. As leaders, we must curate a circle of advisors who challenge our excuses and anchor us to our goals. Procrastination often stems from ambiguity. When a task feels overwhelming—such as launching a new market strategy—it's tempting to postpone action. Strategic relationships with diverse stakeholders can cut through this fog. By engaging with team members, industry experts, or cross-functional colleagues, leaders can break down complex tasks into manageable components. Pre-work often makes starting ambiguous efforts easier, such as outlining a plan. Strategic relationships amplify this approach. A leader avoiding a restructuring decision might convene a small group of trusted functional leaders to brainstorm options. This dialogue clarifies the path forward and distributes ownership, making the task less isolating. Consider contextual factors, like social support, in moderating procrastination, as collaborative environments enhance action. In Relationship Economics, I emphasize reciprocal value: by involving others, you offer them influence, strengthening their commitment to your success. High-stakes tasks carry emotional weight. The fear of failure or conflict can make avoidance seem safer. In this context, strategic relationships provide a source of courage. A strong network—whether an executive team, industry peer group, or personal board of advisors—offers a safety net that reduces perceived risk. Consider a CFO delaying a difficult conversation with an underperforming division head. By confiding in a peer who has faced similar situations, the CFO can rehearse the dialogue and build confidence. There is real value in low-stakes first steps to build momentum. Strategic relationships make these steps safer, embedding the leader in a community of shared experiences. The Forbes article on partnerships highlights how trust-based relationships enable leaders to tackle challenges collaboratively, reducing the emotional burden of acting alone. Leaders must cultivate a culture that discourages procrastination throughout the organization. This begins with modeling behavior. When leaders confront difficult tasks—acknowledging discomfort yet taking action—they establish a tone of accountability. Environments that support psychological needs, such as relatedness, reduce procrastination and emphasize the importance of a connected culture. Leaders can institutionalize strategic relationships through cross-functional task forces, ensuring that complex projects are approached collaboratively. Regular check-ins, framed as shared problem-solving, help maintain momentum. In my advisory work, I've seen organizations thrive by embedding relationship audits into strategic planning, ensuring that teams are connected to execute priorities. Rewarding progress over perfection reinforces a culture where action trumps hesitation. Overcoming procrastination through strategic relationships amplifies leadership impact. When we move past avoidance, we unlock innovation, strengthen stakeholder trust, and model agility. Strategic relationships transform isolated challenges into shared victories. The next time you find yourself avoiding a critical task, ask: Who in my network can help me get started? Reach out, engage, and take action. You'll not only overcome procrastination but also strengthen the relationships that shape your leadership legacy.
