More tips for battling procrastination and increasing productivity
In my last blog post, I explored why we procrastinate, introduced the Pomodoro Technique, and broke down how and why it works. If you haven’t read that post yet, you might want to check it out first!
As a licensed therapist practicing in downtown Hamilton with 10 years experience, I’ve worked with many clients who struggle with focus, motivation, and time management. The Pomodoro Technique is a powerful tool, but why stop there? This week, we’re building on that foundation with extra procrastination-battling and productivity hacks to help you get even more out of your work sessions.
1. Use the 5-Second Rule to Overcome Procrastination
When you hesitate before starting a task, your brain has time to come up with excuses to delay it. The 5-Second Rule, developed by Mel Robbins, helps you break through this resistance. As soon as you feel the urge to work on something, count down from five—5, 4, 3, 2, 1—and immediately take action. Whether it’s opening a document, writing the first sentence, or getting up to tackle a chore, this small momentum shift can make a big difference.
2. Embrace the Ugly First Draft
Perfectionism is a major productivity killer. Instead of trying to write the perfect email, report, or presentation on your first attempt, give yourself permission to create an Ugly First Draft. Or, if that doesn’t do it, make your goal writing a bad draft just to get it out of the way. Just get your thoughts down on paper without worrying about structure or grammar. You can always refine and edit later, but starting is half the battle.
3. Adjust Your Break Activities for Better Focus
Not all breaks are created equal. Scrolling on your phone or checking social media might seem like a way to relax, but they can leave you feeling even more mentally drained. Instead, try break activities that truly recharge you—take a short walk, stretch, listen to music, or do deep breathing exercises. These small changes can help you return to work feeling refreshed and ready to focus.
4. Stack Productivity Habits with Existing Routines
One of the easiest ways to make a new habit stick is to attach it to an existing routine. For example, if you want to use the Pomodoro Technique, start your first work session right after making your morning coffee. If you want to review your daily priorities, do it right after lunch. By linking new habits to established ones, they become second nature more quickly.
5. Track Your Progress Visually
Seeing your progress can be incredibly motivating. Use a simple visual progress tracker to keep yourself accountable. This could be a physical checklist, a whiteboard tally, or a digital app that marks completed tasks. Watching your progress build up over time creates a sense of accomplishment and encourages you to stay consistent.
Final Thoughts
Productivity isn’t about sheer willpower—it’s about setting yourself up for success with smart strategies. By implementing these six techniques, and exploring the Pomodoro method, you’ll find it easier to start tasks, stay focused, and sustain momentum throughout the day. If you need help with finding ways to focus and get things done that’s tailored to your life and needs, contact me to set up an appointment and we can come up with a game plan together.
-Scott
