Welcome to

The Mental Health Minute!

Trivia Question❓

Which ancient Greek philosopher coined the term akrasia to describe the state of acting against one’s better judgment—an early concept related to procrastination?

Answer at the bottom of the newsletter

Overcoming Procrastination: Strategies to Stop the Cycle

Procrastination is a common challenge that affects many of us at one point or another. Whether it's putting off a work project, delaying a personal goal, or avoiding daily tasks, procrastination can lead to stress, feelings of guilt, and missed opportunities. Understanding why we procrastinate and learning effective strategies to overcome it is essential for improving our mental health and overall productivity.

At the heart of procrastination is often a fear of failure or perfectionism. We may delay tasks because we feel overwhelmed by the idea of not doing them perfectly or because we fear the judgment of others. This can lead to an internal struggle, where the pressure of “getting it right” paralyzes us into inaction. It’s important to recognize that perfectionism is an unrealistic standard, and no task will ever be perfect. By shifting our focus from perfection to progress, we can break the cycle of procrastination and make tangible progress, even if it’s not flawless.

Another key reason for procrastination is a lack of motivation. When a task feels boring or unimportant, it’s easy to put it off. However, breaking down the task into smaller, manageable steps can help. Instead of focusing on the entire project, start by setting achievable goals for each step. This can make the task feel less daunting and create a sense of accomplishment as you tick off each item on your to-do list.

Time management plays a significant role in overcoming procrastination as well. Often, we procrastinate because we don’t know how to allocate our time effectively. Creating a schedule or using a productivity technique, like the Pomodoro Technique (working in focused intervals followed by short breaks), can help you stay on track. Setting clear deadlines and prioritizing tasks based on urgency or importance can also keep you from feeling overwhelmed by a never-ending to-do list.

Another helpful strategy is to identify your personal procrastination triggers. Are you more likely to procrastinate when you’re tired, distracted, or unsure of how to start a task? Understanding these triggers can help you create a plan to overcome them. For example, if you tend to procrastinate when you’re exhausted, try tackling tasks during times of the day when you feel most energized.

Finally, be kind to yourself when you do procrastinate. It’s easy to fall into a cycle of self-blame, but recognizing that everyone struggles with procrastination from time to time can help you break free from negative self-talk. Instead, focus on learning from the experience and using those insights to improve your future productivity.

Overcoming procrastination is a journey, but with the right strategies and mindset, you can break free from the cycle. By taking small, consistent steps to manage your time, adjust your expectations, and cultivate self-compassion, you’ll be well on your way to increased productivity and a healthier, more balanced mental state.

See you next week!

Scott Lifer,

Editor In Chief

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💡 Answer to Trivia Question:

Socrates explored akrasia in philosophical dialogues, describing how people often fail to act in their own best interest despite knowing what they should do—an idea that mirrors modern understandings of procrastination and internal resistance to taking action.