If you’re working from home and constantly finding yourself putting things off, this article is for you. We’ll break down actionable time management techniques and mindset shifts to help you beat procrastination for good, boosting your productivity and reducing stress.
Understanding the Roots of Procrastination in Remote Work
Procrastination isn’t just laziness. It’s often a complex combination of fear, perfectionism, and difficulty with self-regulation. When you’re in a work from home environment, these underlying issues can be amplified. The absence of a traditional office structure means you have to rely entirely on your own discipline, making it easier for distractions and avoidance tactics to creep in. Think about it: at the office, your boss might be walking by, or your colleagues might be asking about the project. At home, it’s just you and the Netflix queue.
One key factor is the perceived distance between you and the consequences of not completing a task. In an office, deadlines often feel immediate because you’re physically present and accountable. At work from home, the deadline might seem further away, leading to a false sense of security. Research by Fuschia Sirois, a professor of psychology at Bishop’s University, suggests that procrastination is closely linked to mood regulation. People often procrastinate to avoid negative emotions associated with tasks, such as boredom or anxiety.
Time Blocking: Your Secret Weapon Against the Clock
Time blocking is a powerful method for structuring your day and reclaiming control over your time. The concept is simple: divide your day into blocks of time, and dedicate each block to a specific task or activity. This creates a visual roadmap for your day, preventing tasks from slipping through the cracks.
Here’s how to make time blocking work for you: Start by identifying your most important tasks for the day. Be realistic about how long each task will take. Account for breaks and buffer time. Use a digital calendar (like Google Calendar or Outlook Calendar) or a physical planner to create your time blocks. Be specific. Instead of just blocking out “Work on Project X,” break it down into smaller, more manageable tasks, such as “Research competitors for Project X” or “Draft introduction for Project X.” Color-code your time blocks to visually distinguish between different types of activities (e.g., work, meetings, breaks, errands). Review and adjust your time blocks at the end of each day to learn from your experiences and improve your planning.
For example, let’s say you need to write a blog post. Instead of putting it off, try this time-blocking approach: 9:00 AM – 9:30 AM: Research keywords. 9:30 AM – 11:00 AM: Draft the first three sections. 11:00 AM – 11:30 AM: Take a break and stretch. 11:30 AM – 1:00 PM: Write the remaining sections. 1:00 PM – 2:00 PM: Lunch. 2:00 PM – 3:00 PM: Edit and proofread. 3:00 PM – 4:00 PM: Add images and format the post. 4:00 PM – 4:30 PM: Schedule the post. By breaking down the large task into smaller, time-specific blocks, it becomes far less daunting and easier to tackle.
The Pomodoro Technique: Work Smarter, Not Harder
The Pomodoro Technique is a time management method that focuses on alternating between focused work sessions and short breaks. It’s named after the tomato-shaped kitchen timer that the technique’s creator, Francesco Cirillo, used. The Pomodoro Technique is remarkably effective because it leverages the power of focused attention and regular breaks to maintain concentration and prevent burnout. It also helps to break down large tasks into more manageable chunks, reducing the feeling of overwhelm that often leads to procrastination.
How to use the Pomodoro Technique: Choose a task to focus on. Set a timer for 25 minutes (this is one “Pomodoro”). Work on the task with complete focus and without distractions until the timer rings. Take a short break (5 minutes). After every four “Pomodoros,” take a longer break (20-30 minutes). After each Pomodoro, make a brief note of what you accomplished and any challenges you encountered. Using the Pomodoro Technique during your work from home routine it will help structure to your work day, making it easier to start and maintain focus.
Let’s say you’re struggling to get through a spreadsheet analysis. Using the Pomodoro Technique, you would set a timer for 25 minutes and focus solely on analyzing the data. After the timer rings, take a 5-minute break to stretch, grab a drink, or step away from your computer. Repeat this cycle four times, and then take a longer break of 20-30 minutes. You might be surprised at how much you can accomplish in those focused 25-minute intervals.
Eat That Frog: Tackling Your Most Dreaded Task First
Brian Tracy’s “Eat That Frog!” method is based on the idea that if you have to eat a frog, it’s best to do it first thing in the morning. In the context of task management, the “frog” represents your most challenging or unpleasant task. By tackling it first, you overcome the initial inertia and clear the way for a more productive and enjoyable day.
Here’s how to embrace the “Eat That Frog!” mentality: At the start of each day, identify the one task that you’re most likely to procrastinate on. This is your “frog.” Commit to tackling this task first thing in the morning, before you do anything else. Break the task down into smaller, more manageable steps. This makes it less daunting and easier to start. As you start your work from home day, don’t check emails or social media until after you have made progress on your “frog”. Reward yourself after completing the task. This reinforces the positive behavior and makes it more likely that you’ll repeat it in the future. By getting that dreaded task out of the way early, you’ll experience a sense of accomplishment and momentum that can carry you through the rest of the day.
Imagine you have a presentation to prepare that you are dreading. Instead of putting it off, commit to spending the first hour of your day working on it. Break the task down into smaller steps, such as outlining the presentation, researching key data points, or designing the slides. By focusing your energy on this task early in the day, you’ll gain momentum and avoid the mental burden of knowing it’s looming over you.
The Two-Minute Rule: Launch Yourself into Action
The Two-Minute Rule, popularized by David Allen in his book “Getting Things Done,” states that if a task takes less than two minutes to complete, you should do it immediately. This helps to prevent small tasks from piling up and becoming overwhelming. The Two-Minute Rule is effective because it bypasses the initial resistance that often leads to procrastination. By making the barrier to entry so low, it becomes easier to start a task and gain momentum.
Here’s how to apply the Two-Minute Rule: Anytime you identify a task that can be completed in two minutes or less, do it immediately. Don’t put it on a to-do list, don’t schedule it for later, just do it. Examples of tasks that can be completed in two minutes include responding to a quick email, making a phone call, filing a document, or paying a bill. If a task takes longer than two minutes, break it down into smaller steps that can be completed in two minutes. For example, instead of “Write a blog post,” break it down into “Brainstorm blog topics” (which can be done in two minutes). Use the Two-Minute Rule to start larger tasks. Once you’ve started, you’re more likely to continue working on it.
For instance, if you remember you need to email a colleague a file, don’t put it off. Do it right then and there. Or, if you have a pile of papers to file, commit to filing just one or two items immediately. This small action can create a ripple effect, making it easier to tackle larger tasks.
Creating a Dedicated Workspace: Your Sanctuary for Productivity
Having a dedicated workspace is crucial for maintaining focus and productivity when working from home. A designated area helps to separate your work life from your personal life, making it easier to switch into “work mode” when you’re in that space. It also minimizes distractions and creates a sense of professionalism, even when you’re working in a casual work from home setting.
Here’s how to create an effective workspace: Choose a location that is separate from your living or relaxation areas. It could be a spare room, a corner of your bedroom, or even a closet that has been converted into an office. Minimize distractions. Keep your workspace free from clutter, noise, and visual distractions. Ensure good lighting and ventilation. Natural light is ideal, but if that’s not possible, use bright, full-spectrum lighting. Invest in ergonomic furniture. A comfortable chair and desk can prevent physical strain and improve your focus. Personalize your space. Add elements that inspire you and make you feel comfortable, such as plants, artwork, or photos. Clearly define the boundaries of your workspace to other members of your household. Let them know that when you’re in that space, you’re working and should not be disturbed. By creating a dedicated workspace, you’re signaling to your brain that it’s time to focus and be productive.
For example, avoid setting up your laptop on the couch or in bed. Instead, create a designated office area with a comfortable chair, a clean desk, and good lighting. Keep your workspace free from personal items and distractions, such as the TV remote or your phone. This will help you to stay focused and minimize the temptation to procrastinate.
Eliminating Distractions: Shutting Out the Noise
Distractions are the enemy of productivity, especially when working from home. Email notifications, social media alerts, household chores, and family members can all compete for your attention, making it difficult to focus on your work. According to RescueTime, a time-tracking app, the average worker spends around 3 hours per day on distractions. Eliminating distractions is essential for maintaining concentration and maximizing your output.
Here’s how to minimize distractions: Turn off notifications on your phone and computer. Close unnecessary tabs in your web browser. Use website blockers to prevent yourself from accessing distracting websites like social media. Inform your family members or housemates about your work schedule and ask them to respect your need for uninterrupted time. Use noise-canceling headphones or listen to ambient music to block out background noise. Schedule regular breaks to check email and social media, rather than constantly monitoring them throughout the day. Create a dedicated workspace that is free from distractions. By proactively eliminating distractions, you can create a more focused and productive work environment.
For instance, during focused work periods, put your phone on silent and place it out of sight. Use a website blocker like Freedom to prevent yourself from accessing social media or news sites. Communicate to your partner or family that you need uninterrupted time to focus on work. By taking these steps, you can significantly reduce the number of distractions you encounter and improve your concentration.
Rewarding Yourself: Positive Reinforcement for Productivity
Rewarding yourself for completing tasks is a powerful way to reinforce positive behavior and combat procrastination. When you associate work with positive experiences, you’re more likely to feel motivated to complete tasks and less likely to put them off. It’s a win-win that helps make work from home even more enjoyable.
Here’s how to use rewards effectively: Set realistic goals. Don’t set the bar too high, or you’ll become discouraged. Choose rewards that are meaningful to you. It could be anything from a short break to a special treat. Reward yourself immediately after completing a task. This reinforces the association between work and reward. Make the reward contingent on completing the task, not just starting it. Celebrate your successes, no matter how small. This helps to build momentum and maintain motivation.
For example, after finishing a challenging project, treat yourself to a nice dinner, a movie night, or a relaxing massage. After completing a smaller task, such as responding to emails, take a short break to listen to your favorite music or go for a walk. The key is to choose rewards that you find enjoyable and that motivate you to stay on track.
Breaking Down Tasks: Conquering Overwhelm
Overwhelm is a major contributor to procrastination. When a task seems too large or complex, it’s easy to feel paralyzed and avoid getting started. Breaking down tasks into smaller, more manageable steps can make them feel less daunting and increase your likelihood of taking action. The psychological impact of seeing progress, even in small increments, can be incredibly motivating.
Here’s how to break down tasks effectively: Identify the overall goal of the task. Divide the task into smaller sub-tasks. Estimate the time required for each sub-task. Prioritize the sub-tasks based on their importance and urgency. Create a timeline for completing each sub-task. Track your progress and celebrate your successes. By breaking down tasks into smaller steps, you make them more approachable and less overwhelming, which significantly reduces the temptation to procrastinate.
Say you have to write an e-book. Instead of viewing it as one massive project, break it down into smaller tasks like “Outline the book,” “Write the introduction,” “Write chapter one,” “Edit chapter one,” and so on. This makes the overall goal seem more achievable and provides a clear path forward.
The Power of Deadlines: Creating a Sense of Urgency
Deadlines are powerful motivators. They create a sense of urgency and accountability, forcing you to prioritize tasks and take action. Without deadlines, it’s easy to put things off indefinitely. Setting deadlines, both for yourself and for others, is an effective strategy for combating procrastination.
Here’s how to use deadlines effectively: Set realistic deadlines. Don’t set deadlines that are too aggressive or too lenient. Break down large tasks into smaller tasks with their own deadlines. Share your deadlines with others. This creates external accountability. Reward yourself for meeting deadlines. Use a calendar or task management app to track your deadlines. Review your deadlines regularly and adjust them as needed.
For example, if you’re working on a marketing campaign, create a timeline with specific deadlines for each stage of the campaign, such as research, planning, creative development, and launch. Share these deadlines with your team or manager to ensure everyone is on the same page. When you meet a deadline, celebrate your accomplishment and reward yourself with a small treat.
Forgiving Yourself: Dealing with Setbacks
Everyone procrastinates sometimes. It’s important to be kind to yourself and avoid self-criticism when you fall behind. Dwelling on past mistakes can actually fuel procrastination, creating a negative cycle of avoidance. Forgive yourself, learn from your mistakes, and focus on moving forward.
Here’s how to practice self-forgiveness: Acknowledge your mistake. Don’t try to deny or minimize it. Understand the reasons why you procrastinated. Learn from the experience. Identify what you can do differently in the future. Focus on the present and future. Don’t dwell on the past. Practice self-compassion. Treat yourself with the same kindness and understanding that you would offer to a friend. By forgiving yourself for past mistakes, you can break the cycle of procrastination and create a more positive and productive mindset.
If you miss a deadline or fail to complete a task on time, don’t beat yourself up about it. Instead, acknowledge what happened, identify the reasons why you procrastinated, and learn from the experience. Then, refocus your energy on setting new goals and moving forward.
Seeking Support: The Power of Accountability
Having someone to hold you accountable can be incredibly helpful in overcoming procrastination. When you know that someone else is expecting you to complete a task, you’re more likely to stay on track and avoid putting it off. This is especially useful when you work from home because you might not get as much direct interaction as you want.
Here’s how to find an accountability partner: Choose someone you trust and respect. Clearly define your goals and deadlines. Establish regular check-in meetings. Provide each other with support and encouragement. Be honest and constructive in your feedback.
Find a friend, colleague, or family member who is also working on their goals, and agree to hold each other accountable. You might meet weekly to discuss your progress, share challenges, and provide encouragement. The simple act of knowing that someone else is relying on you can be a powerful motivator.
Changing Your Mindset: From “Have To” to “Want To”
The way you think about tasks can significantly impact your motivation. If you view tasks as burdens that you “have to” do; you’re more likely to procrastinate. Shifting your mindset to focus on the positive aspects of the task or the benefits of completing it can make it more enticing.
Here’s how to change your mindset: Focus on the benefits of completing the task. What will you gain by finishing it? Connect the task to your larger goals. How does it contribute to your overall success? Break the task down into smaller, more manageable steps. Reward yourself for completing those steps. Practice gratitude for the opportunity to work on the task. Reframe negative thoughts into positive ones. By changing your mindset, you can transform tasks from burdens into opportunities, making them much less likely to be put off.
Instead of thinking “I have to write this report,” try thinking “Writing this report will help me showcase my skills and contribute to the team’s success.” Or, “Completing this project will allow me to learn new skills and advance my career.” By focusing on the positive aspects of the task, you can increase your motivation and reduce the temptation to procrastinate. Work from home has enough challenges, don’t let your mindset be one of them.
FAQ Section
How do I start if I’m feeling completely overwhelmed?
Break the task down into the smallest possible steps. Even if it’s just opening the document or writing one sentence, start with that. The momentum of a tiny action can often lead to more.
What if I get distracted by social media?
Use website blockers or apps that limit your access to distracting websites. Set specific times for checking social media during your breaks and stick to those times.
How can I stay motivated when working from home?
Set clear goals, create a dedicated workspace, reward yourself for completing tasks, and find an accountability partner. Remind yourself of the reasons why you started working on achieving that goal in the first place.
What if I miss a deadline?
Don’t beat yourself up. Acknowledge the mistake, learn from it, and focus on moving forward. Adjust your plan and set new deadlines.
How can I balance work and personal life when working from home?
Set clear boundaries between work and personal time. Create a dedicated workspace, establish a consistent work schedule, and communicate your needs to your family or housemates. Don’t forget to take breaks and have fun too.
References
Sirois, F. (2014). Procrastination and stress: Exploring the role of self-compassion. Self and Identity, 13(2), 127-145.
Allen, D. (2001). Getting Things Done: The Art of Stress-Free Productivity. Viking.
Tracy, B. (2001). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time. Berrett-Koehler Publishers.
Ready to transform your work from home experience? Don’t let procrastination hold you back any longer. Implement these time tips and reclaim control over your day. Start small, be consistent, and celebrate your progress. You have the power to create a more productive, fulfilling, and stress-free work life. Take action today!