Is procrastinating killing your chances of success?

If you answered yes, and you get frustrated with how much you procrastinate, don’t beat yourself up. Procrastination has been around much longer than you probably realize.

According to a Psychological Science article, procrastination isn’t something new and we can’t blame the internet either. Procrastination in one form or another has been mentioned in writing many times over the last few thousand years!

Side Effects of Procrastination

It’s human nature to procrastinate in some way or another. But when does it all start?

A 2007 study with college students found that 80 to 95% of them procrastinate on a regular basis.

In this study, “Researchers found that at the beginning of the semester, students who were procrastinators reported less illness and lower stress levels than non-procrastinators. This changed dramatically by the end of the term when procrastinators reported higher levels of stress and illness.”

Needless to say, you probably don’t need a scientific study to know that procrastination isn’t helping you achieve your goals in life. One of the best ways to fight procrastination is to break up big tasks into small, bite-sized chunks.

Once you’ve made tasks smaller, use the Pomodoro technique to help you get things done.

How to Use the Pomodoro Technique

So what is the Pomodoro technique?

It’s a time management method developed by Francesco Cirillo in the late 1980’s. The technique uses a timer to break down work into intervals, usually 25 minutes in length, followed by a short break.

The best part about this technique is that it’s simple and easy to do. All you need is a physical timer that you can buy on Amazon to get started.

While you can use your phone, I’ve found this leads to checking social media or email. A physical timer eliminates the chance of losing willpower and getting addicted to your phone.

According to their website, “The creator and his proponents encourage a low-tech approach, using a mechanical timer, paper, and pencil. The physical act of winding the timer confirms the user’s determination to start the task; ticking externalizes desire to complete the task; ringing announces a break. Flow and focus become associated with these physical stimuli.”

To get started, buy a timer, turn your phone on airplane mode and get to work on the stuff that will move your business and life forward.

Here’s how you can do it:

Step 1: Select a Task

Choose a task you’d like to get done. This could be big or small.

It could even be something you’ve procrastinated with but know that you need to get done. Choose something that needs 100% of your attention.

Step 2: Set the Timer for 25 Minutes

Make a promise to yourself that you will spend the next 25 minutes on a task and not interrupt yourself. No phone, notifications or email. 

Focus on staying present and engaged in your task at hand.

Step 3: Immerse Yourself

Immerse yourself in the task for the next 25-minutes with all notifications, texts, and emails out of sight. If you think of something you need to do unrelated to your tasks, write it down on a separate piece of paper.

Step 4: Take a Short Break

Once you’ve completed 25-minutes of deep work, take a break for about five minutes. Go on a walk, stretch, check your notifications, etc.

Step 5: Rinse and Repeat

Once your break is over, get back to the next important task. Every four Pomodoro’s, take a longer break of 20-30 minutes or more.

I’m confident if you use Pomodoro technique, you will end procrastination once and for all. This method is simple, easy, and know that it will help you do more so you achieve more in your life and business.