5 Ways to Turn Procrastination Into Strategic Delay

Whether you’ve experienced it as a top executive, back when you were a student or somewhere in between, procrastination is a universal coping mechanism for when life gets overwhelming. Though procrastination has a reputation for its damaging effects, we’re here to tell you that it’s not all bad.

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Oftentimes, that dreaded feeling of putting off work is there to protect your brain from short circuiting. According to a 2023 analysis, a pathological procrastinator’s habits can lead to severe consequences for their personal life, while a habitual delayer experiences less severe effects. Regardless of which category you fall in, the goal is to learn how to strategically delay tasks to optimize your physical and mental well-being so you can be your best self at work and at home.

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Here are some of our best tips to manage your procrastination habits.

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1. Break It Up

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A tried and true method for managing a stressful load is to split up your biggest tasks into smaller ones. You might be one of those people who completes every smaller project on your to-do list first, just to feel like you’ve gotten some work done. Apply this same mindset by dividing your most avoided tasks into digestible loads. This method can replicate that same sense of accomplishment you feel after finishing the shorter deliverables. This is also a great time to practice delayed gratification — meaning if you take more time on a challenging task, you will likely feel more of a reward.

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2. Leverage the Pomodoro Technique

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Francesco Cirillo, CEO and founder of a software development center of excellence, created the Pomodoro Technique in the 1980s to help combat procrastination and prevent mental fatigue. One of his most popular methods is the Pomodoro Timer: set a 25-minute timer to work on a task as much as you can and then take a 5-minute break. After four 25-minute sets, take a longer break. If trying this method, you can use tracking sheets or platforms like Notion to both document your workload and visualize your accomplishments.

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3. Manage Your Technology Use

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Living in the 21st century, you’ve likely experienced the following situation: you have a major deadline and sit down to the dreaded blank page and cursor staring back at you. Despite your best efforts, you find yourself reaching for your phone and scrolling to see the latest post or news story. While you may feel lazy or guilty, your brain is making this decision for a reason. Habitual checking of social networking sites is a psychological response — humans become instant gratification-seekers once they scroll and experience the hits of dopamine, or the brain’s feel-good chemical. If you feel like you’re walking around with too many tabs open in your brain, try closing out the excess ones on your computer. Consider switching your phone onto Do Not Disturb during work hours and using a laptop with only work-related applications to set yourself up for success.

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4. Fuel Your Body

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Just because procrastinating feels like it’s your fault, doesn’t mean it is. Due to your brain’s unique wiring, you might respond differently to stressful situations — and food can play a role in this response. Be aware of the red flags your body may be waving. The next time you’re at the grocery store, read packages to avoid products labeled “fortified” or “enriched.” According to biologist Gary Brecka, spraying grains with folic acid can lead to issues with mood and focus due to some people’s inability to process it. Conditions including Attention Deficit Hyperactivity Disorder (ADHD) can also be affected by diet, so make sure to prioritize organic and whole foods. Feelings of anxiety and delay are often your body’s “check engine” light turning on, and it is a much-needed reminder for a busy executive like you to practice self-care in your food choices and beyond.

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5. Progress Over Perfection

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Oftentimes, the root cause of procrastination is good old fashioned perfectionism and self doubt. If you adopt a growth mindset, you realize that perfectionism is elusive. Instead, it’s time to subscribe to the 80/20 rule to reach “good enough.” Use 20% of your effort to get 80% of the result instead of 80% of your effort to get 100% of the result. To optimize your efforts and increase your confidence, reflect on your working methods and make small changes to improve your natural response. Experimenting with these strategic delay tips can lead to a real difference in your overall productivity and well-being.