How to Beat Procrastination
Procrastination is a challenge most of us face at one point or another, but for some, it can feel overwhelming, especially when executive functioning issues are at play. From delaying important tasks to feeling stuck in a cycle of avoidance, procrastination can significantly hinder productivity, create anxiety, and leave us feeling powerless. As an occupational therapist who specializes in mental health and executive functioning, I want to explore how you can break this cycle using neuroscience-backed strategies and practical tools, such as the Eisenhower Matrix and Pomodoro Technique, to help you take control of your time.
What Is Procrastination and Why Do We Do It?
At its core, procrastination is a self-regulation failure. From a neuroscience perspective, procrastination occurs when the brain prioritizes short-term relief from stress over long-term goals. The prefrontal cortex—the area responsible for decision-making, prioritization, and impulse control—often competes with the limbic system, which governs emotions and survival instincts, including the desire for comfort. When faced with a task that feels overwhelming or stressful, your brain can default to short-term rewards, like scrolling social media or organizing your workspace, instead of doing the task itself.
This interplay between emotions and executive functioning leads to a habitual cycle:
Task triggers stress →
Brain seeks comfort →
Procrastination offers temporary relief →
Stress and guilt increase over time.
Breaking the Cycle with the Eisenhower Matrix
The Eisenhower Matrix is a powerful tool for tackling procrastination by helping you prioritize tasks based on urgency and importance. Named after Dwight D. Eisenhower, who was known for his productivity, this method encourages you to categorize tasks into four quadrants:
Urgent and Important: Tasks that need immediate attention. (e.g., a project due tomorrow)
Not Urgent but Important: Tasks that contribute to long-term goals but don’t need immediate action. (e.g., developing a business strategy)
Urgent but Not Important: Tasks that are time-sensitive but don’t contribute to your long-term goals. (e.g., responding to non-critical emails)
Not Urgent and Not Important: Tasks that are neither time-sensitive nor significant to your overall objectives. (e.g., watching TV or browsing social media).
By categorizing tasks, you can develop a better understanding of what requires your attention and what can be postponed or delegated. This clarity in prioritization helps relieve some of the emotional load, making it easier to avoid procrastination.
The Pomodoro Technique: Time Management Made Simple
For many people who struggle with procrastination, the idea of sitting down for hours to complete a daunting task feels impossible. This is where the Pomodoro Technique comes in. Developed by Francesco Cirillo, this technique helps you break tasks down into manageable intervals.
The idea is simple:
Set a timer for 25 minutes (this is one "Pomodoro").
Focus solely on one task during that time.
When the timer goes off, take a 5-minute break.
After four Pomodoros, take a longer break (15-30 minutes).
By working in short, focused bursts, your brain can stay engaged without feeling overwhelmed. The Pomodoro Technique is a great way to build momentum, reduce mental fatigue, and minimize distractions.
Understanding the Role of Executive Functioning in Procrastination
Executive functioning refers to a set of cognitive processes that help with managing oneself and one's resources to achieve a goal. For individuals with executive functioning issues, such as difficulty with prioritizing, time management, or task initiation, procrastination often becomes a frequent struggle. These challenges are particularly common for those with ADHD, anxiety, or high stress, where the brain’s ability to organize, plan, and regulate emotions is compromised.
Working with an Occupational Therapist who specializes in mental health and executive functioning can be a game-changer. We don’t just help you identify surface-level habits; we work on the root causes, focusing on how your brain processes information and handles stress.
How Occupational Therapy Can Help You Beat Procrastination
At Elevated Wellbeing OT, we take a holistic approach to understanding how procrastination ties into broader executive functioning difficulties. Here are just a few ways occupational therapy can help you:
Tailored Strategies: We’ll evaluate your sensory processing and executive functioning to uncover what triggers your procrastination and develop personalized strategies to overcome it. Techniques like the Eisenhower Matrix or Pomodoro Technique may be just one part of the puzzle.
Cognitive and Behavioral Interventions: Occupational therapy addresses the cognitive patterns that lead to procrastination. By building better habits and routines, we help you take meaningful action on your goals without getting stuck in avoidance.
Emotional Regulation: Often, procrastination is deeply tied to emotional dysregulation. We help you develop better tools to manage the stress and emotions that drive you toward procrastination, so you can approach tasks with a clearer mindset.
Practical Solutions for Time Management: Whether it’s learning how to prioritize using a visual calendar or breaking down tasks into smaller, achievable steps, we provide practical, real-world tools to help you manage your time and productivity more effectively.
Why Working With a Mental Health OT Can Be Life-Changing
While many think of occupational therapy as strictly physical rehabilitation, mental health occupational therapy offers a much broader spectrum of support, especially for executive functioning issues like procrastination. Unlike other forms of coaching or therapy, we specialize in creating sustainable behavior change by addressing both the cognitive and emotional barriers that hold you back.
When procrastination becomes a chronic issue, it’s not just about time management—it’s about how you handle stress, prioritize tasks, and regulate emotions. An OT can help you develop the skills and insight needed to break free from the procrastination trap, regain control over your time, and ultimately, elevate your life.
Ready to Take Action?
If you’ve been struggling with procrastination and feel stuck, working with an occupational therapist can provide the tools and strategies you need to make real, lasting change. At Elevated Wellbeing OT, we specialize in helping people with executive functioning challenges take control of their daily lives and reach their goals. Reach out today to see how we can help you overcome procrastination and thrive!