Beat Procrastination: A Simple, Flexible Way to Start Dreaded Tasks

by Valerie Dorn

Have you ever struggled with procrastination? The hardest part about most items on your “to-do” list is getting started. One way to overcome the obstacle of beginning is by implementing the Pomodoro technique. The concept is simple:

1. Choose a task to focus on.

2. Set a timer for 25 minutes and work continuously during that time.

3. Take a 5-minute break.

4. Repeat for 4 rounds.

5. Take a 30-minute break and repeat.

   
   

What I like about this technique is that it helps me get started when there is a task I need to do but keep putting off, and by setting a timer, I am giving myself permission to stop working. Oftentimes, we do not know how long something is going to take. How long will it take for me to clean out the garage? Write that report for work? Make those phone calls to schedule appointments that I have been putting off?

You can customize this tool in any way that you like. For example, if 25 minutes feels like too much, set a timer for 10 minutes and then take a 5-minute break, or continue working for another 10 minutes before taking a 5-minute break.

Also, you don’t have to repeat the rounds—once the timer goes off, you can choose to be finished for the day. I have found that in order for the Pomodoro technique to work, I have to set aside distractions like my phone. As research has shown, our cell phones have dramatically decreased our brains’ ability to focus single-pointedly on a task for any length of time. Any time a hint of boredom or frustration arises, we seek relief through our phones, and the pattern of being unable to focus continues.

The Pomodoro technique is especially helpful if you are a student or trying to learn something new, whether that’s calculus or playing the piano. It is also helpful for increasing the efficiency of tasks you do all the time that you find boring or repetitive. For example, if it typically takes you 30 minutes after a work meeting to type up notes and distribute them, see if you can decrease that time. By eliminating distractions and giving yourself an artificial deadline with a timer, you can turn dreaded tasks into a game where you try to beat your last time.

Give the Pomodoro technique a try and see if it works for you.

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If you would like to learn more about how to procrastinate less, contact me today to schedule a free 15-minute consultation.