Are you someone who is a fellow victim of procrastination? Do you often find yourself holding off on assignments until the very last minute? Being one of those folks myself, I can relate to this high-stress lifestyle. However, after a long journey of trying and failing, I have finally come across the key to beating procrastination: motivation. Read more to find out helpful tips and tricks I use to boost my motivation and productivity!
Use a study tracker
Study trackers help you pinpoint a specific target and stay motivated. By having a tangible chart in front of you, it becomes much easier to track your progress and have a solid end goal to work towards. Whether you use a digital chart or a calendar, it is crucial to find a system that works for you. I personally prefer the sticker tracker, which is just a printed-out chart that you add stickers to each time you complete a task on your to-do list for the day. To increase your motivation, try setting an “ultimate end goal” for when you complete the entire chart – such as being able to buy a certain item or taking some alone time (for those with siblings).
Dopamine Anchoring
For those who are unfamiliar, dopamine is a neurotransmitter that regulates our emotions, movement, learning, and motivation. Its role is to push people to want things, chase goals, and repeat rewarding behaviors, which play a key role in our motivation and, therefore, our productivity. PrairieCare child and adolescent psychiatrist, Joshua Stein, says, “When we expect a reward, dopamine levels rise before we get the reward”, therefore increasing your motivation early on. This way, getting into the habit of pairing desirable things like music or snacks with a less pleasant task like studying will make your brain start to crave the activity!
Chunking
Procrastination tends to stem not from the task itself, but from the way you look at that task. For example, if you had to write a 15+ page report by the end of the week, instead of suffocating under the pressure of the two-digit number and seeing it as one giant, overwhelming task, you could break it down into smaller chunks, according to clinical psychologist Nick Wignall. On day 1, you could write the introduction, day 2 would be section one, and so on. To make this method more effective, you could structure each chunk into an organized part of your schedule. So, if you have a busy day, instead of writing section one all at once, try to incorporate it into different time blocks so you can devote 100% of your concentration to that task. For people who have heard of the Pomodoro Technique (where you study in 25-minute blocks with 5-minute breaks), you can think of chunking as something very similar since it allows you to work smarter, not harder. Spending more time on something does not necessarily guarantee you a desirable outcome. It’s how you spend the time that counts.
Eat the Frog
I remember my principal once telling me about how he used to have trouble getting all of his work done due to procrastination. He told me that he always left the more intimidating, time-consuming, and less enjoyable tasks to the end until he had no time left to get them done. In fact, he said, he was still struggling with this when he became a principal until his supervisor told him some very simple, yet life-changing advice: “Just eat the frog”. Now, what exactly does this mean? This mantra compares the least enjoyable, most dreaded task you have to face with the taste of a frog. So many people think that they have to stay up all night finishing all of their assignments when really, it is more about how you organize them. If you are looking to get your work done faster, then just eat the frog. Just do it. Just look at that one task that you have been dreading, and stop dreading it and just get it done. I can assure you, this is not “easier said than done”. Your anticipation of the task is what’s making it seem so daunting. The power lies in your mindset.
Competition
Comparison, while often seen as a recipe for self-doubt and insecurity, can be your deadliest motivational weapon if used properly. According to the University of Colorado, Denver, “competition is a form of extrinsic motivation, where external circumstances work as the driving force instead of motivation coming from within an individual”. This way, competition can be a strong tool for people who do not inherently possess a lot of motivation. Let’s say that there is somebody in your class who always gets the highest scores and always seems one step ahead of you. Instead of putting yourself down, focus on your weaker areas and reinforce them. Instead of trying to be the best, try doing your best. Your real competition is yourself, and the sooner you realize that, the more motivated and successful you will become.
Whether you are a college student trying to balance your high workload or a middle schooler who wants to be prepared for high school, motivation will always be the first step to being successful. Once you are motivated, you will be ready to put in your hard work and effort into something and really do your best. It is time for you to stop worrying about your upcoming exam or a lengthy research project you have to complete– just do it!
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