Life Hacks to Tackle Procrastination

A lot can happen during a week that might hinder you in reducing your procrastination. Here is a list of reasons and strategies on how to overcome those roadblocks. Keep trying and practice the new life hacks explained in our videos

Reason for Procrastination	Try this life hack	Watch this video
I did not start on time	Use If-Then Statements!	How to start on time
I did not block time for it	Block regular time for work! Use the Pomodoro Technique! Restruct your work time!	How to set specific times aside from work
I did not like the task	Make boring tasks fun! Connect work to your interests!	How to motivate yourself I
I found the task overwhelming	Break down big goals! Create a distraction free environment! Reward yourself!	How to motivate yourself II
I was not motivated	Challenge yourself! Use performance metrics!	How to self-talk to motivate yourself
I felt ashamed about procrastinating before	Forgive yourself and move on! Comfort yourself as you would a friend! Take a self-compassion break!	How to forgive yourself
I felt ashamed about procrastinating before	Use relaxation techniques! Do not judge negative emotions! Strive for desire emotions! Encourage yourself	How to regulate your emotions
I was tense	Practive progressive muscle relxation!	How to relax
I was distracted	Work without technology! Use an app to block distracting apps!	How to tackle distractions
I was tempted to do something else	Modify the emotional meaning of a situation! Reward yourself!	How to resist temptations
My work environment wasn't right	Create YOUR work environment!	How to create YOUR work environment
I have too many obstacles	Disengage from goals not worth pursuing!	How to disengage from goals

View the entire playlist!

This playlist is part of the following active research project:

Jump the Rubicon – Tackle Your Procrastination

As part of this project, we are developing an intervention program to reduce (academic) procrastination in the context of multiple goals. The program consists of multiple modules delivered in person, via an app and via videos. The project is being carried out in collaboration with Prof. Dr. Katrin B. Klingsieck from the University of Paderborn, Germany, where she is a professor in the Psychology Department and directs a Counseling Center for Procrastinators.

Short LIFE HACK videos to tackle procrastination

Our Life Hack videos (max. length 4 minutes) are a crucial part of the project and are intended to help overcome certain aspects of procrastination in a fast and effective way. They are based on current research findings and our multi-year long experience in counseling and coaching procrastinators.

Life Hacks to Tackle Procrastination (PDF)