Procrastination, also known as ‘procrastination syndrome’ or ‘laziness syndrome’, refers to a behavioural pattern characterised by a tendency to postpone, delay or put off tasks, responsibilities or obligations that need to be completed.

This behaviour can lead to missed deadlines, reduced work efficiency and may even affect one’s quality of life.

People who suffer from procrastination typically exhibit the following characteristics:

• Task postponement: They frequently put off tasks, projects or responsibilities, making them increasingly urgent.

• Subjective anxiety: They may feel anxious or stressed before a task is completed, yet are unable to cope effectively.

• Difficulties with time management: They often struggle to plan and allocate their time sensibly, resulting in a lack of time.

• Distractibility: They are easily distracted by other matters and find it difficult to concentrate on completing tasks.

• Self-regulation issues: They struggle with emotional regulation and lack self-discipline and self-control.

• Task selectivity: They tend to prioritise simple, enjoyable tasks whilst putting off difficult or demanding ones.

• Ignoring consequences: Tends to selectively ignore the negative consequences of postponing tasks until one is eventually forced to face them.

For all of us, a mild degree of procrastination is normal, but when it begins to hinder one’s normal work and life, it needs to be taken seriously. Chronic or long-term procrastination may indicate underlying psychological and physiological issues.

In the field of psychology, there are three behavioural criteria used to define procrastination:

• This behaviour involves putting things off simply for the sake of it; it is not necessary, and it hinders the completion of tasks.

• Whilst procrastinating, one constantly experiences self-reproach, guilt and panic; one berates oneself for procrastinating, yet is unable to stop the behaviour.

• This pattern of behaviour creates a vicious circle, leading to further procrastination.

Procrastination can have many negative effects on our lives, work and studies, so how can we overcome this behaviour?

Here are some strategies and methods to help you manage your time more effectively, improve your self-discipline and, in turn, overcome procrastination:

• Self-awareness and reflection: Identify the reasons behind your procrastination – is it due to anxiety, the difficulty of the task, or other factors? Recognising the areas where you need to improve is the first step; you should then reflect regularly to find ways to address your current issues.

• Set clear goals and plans: Define specific goals and tasks, and draw up a detailed plan. Break large tasks down into smaller steps and focus on completing just one small part at a time; this makes the task more manageable and achievable.

  Small tasks are always easier to complete than large ones and take less time. The sense of achievement gained from completing several small tasks can help you shake off the sense of overwhelm caused by large tasks and give you the courage to tackle them.

• Get started now: 1 is always better than 0. No matter what the task is, if you don’t start, it will never be completed. Only by acting courageously and decisively can you get closer and closer to your goals. Even if you’re making slow progress, it’s still far better than standing still.

• Eliminate distractions: Create a focused working environment for yourself. Before you start work, minimise distractions by setting your mobile phone to ‘Focus Mode’ and turning off all notifications and alerts. Remember, it’s no big deal to reply to messages a little later.

  You can set aside work sessions of around 20–30 minutes and set a reminder alarm; during this time, avoid looking at or listening to anything unrelated to your current task. Once this short work session is over, you can then deal with those other matters.

• Overcoming perfectionism: Many people who suffer from procrastination do so because they are too hard on themselves, believing that their current work is not perfect enough and needs revising. We need to start accepting that it is perfectly acceptable for work not to be perfect; the important thing is to get started and make gradual improvements.

• Reward yourself: When you complete a task or a day’s work, set yourself a small reward. This provides positive feedback and boosts your motivation to complete tasks.

• Use time-management tools: Use time-management apps, to-do lists or calendars to track tasks and time. These tools can remind you of your progress on the current task and help you allocate your time more effectively.

• Keep a success journal: Start a new journal—whether digital or on paper—and use it to record three to five achievements you’ve completed that day, even if you consider them insignificant.

  You might write, for example: ‘I read three pages of a book today; tidied my desk; wrote 100 characters of a manuscript; completed one page of exercises.’ Recording these small successes can boost our self-confidence, reduce our fear of potential future failures, and thereby alleviate procrastination.

• Seek professional support: If procrastination is severely affecting your quality of life and daily functioning, consider consulting a professional mental health expert, such as a psychotherapist or psychiatrist, to obtain more in-depth guidance and support.

Importantly, overcoming procrastination requires patience and self-understanding. Different approaches may work for different people, so you can try out various strategies to find what works best for you. Gradually building better time-management and self-discipline habits will help minimise the impact of procrastination.

Finally, I’d like to recommend a very effective working method: the Pomodoro Technique.

The Pomodoro Technique is a time-management and productivity method designed to help people focus better, improve their efficiency and reduce procrastination. The method was devised by Francesco Cirillo in the 1980s; he used a kitchen timer shaped like a tomato to aid his work, hence the name ‘Pomodoro Technique’.

The core idea of the Pomodoro Technique is to break work down into a series of short time blocks, known as ‘Pomodoros’, each typically lasting 25 minutes. At the end of each Pomodoro, you take a 5-minute break before starting the next one. After every four Pomodoros (a total of approximately two hours), you take a longer break, usually lasting 15–30 minutes.

The basic steps of this method are as follows:

• Select a task: Choose a task or project that needs to be completed.

• Set the timer: Set the timer to 25 minutes and start working.

• Focus on the task: During the Pomodoro, devote your full attention to the task at hand, minimising distractions and interruptions as much as possible.

• Take a break: When the 25 minutes are up, stop and take a 5-minute break. You can stand up and walk around, have a drink of water or stretch to give your brain a brief rest.

• Repeat the cycle: Continue with the next Pomodoro session, followed by another 5-minute break. After every four Pomodoro sessions, extend the break to 15–30 minutes.

The advantage of the Pomodoro Technique lies in the fact that, by breaking work down into smaller chunks, it helps you focus, boosts your efficiency and reduces the fatigue associated with working for long periods. Furthermore, it helps you plan your time more effectively and reminds you to take breaks, thereby preventing overexertion.

This method is not only suitable for work but can also be applied to studying, project management and other tasks that require concentration.

However, it is not suitable for everyone, so you can adjust the length of the Pomodoro sessions and the intervals between breaks according to your own work habits and preferences.