As annoying as it is, procrastination is a natural tendency that can be really difficult to avoid. It’s easy put off tasks until the last minute when we simply don’t feel like dong them. Trust me, I’ve been there!
Journaling is one of my favorite ways of staying organized and motivated. It helps me procrastinate less, so in turn, I find myself scrambling less at the last minute. This is great for my day-to-day mental health.
By organizing your thoughts and goals in a written format, you create a concrete and tangible version of all your responsibilities. Journaling also allows us to reflect on our responsibilities so we can tackle the reasons why we may be avoiding them.
Many studies have shown that writing down your tasks helps to create a sense of commitment. Therefore, you’ll be more likely to follow through to the end. So, in addition to introspection and using prompts, you can also use your journal in a bullet format to organize your tasks to avoid procrastination.
These journal prompts for procrastination will help you be more mindful as your reflect on your internal patterns. By using these prompts, you can work on strategies for overcoming procrastination and fostering a more positive mindset.
1. What is one tasks I have been avoiding, and why?
Instead of looking at the big picture, focus on one individual task at a time. Encourage self-awareness and reflect on the reasons why you may be avoiding this single task at hand.
2. What would be the benefit of completing this task?
Are there any immediate or long-term benefits of completing the task you are avoiding? Try to visualize the rewards of crossing the finish line. Understanding the impacts of completing your task can help to encourage action.
3. What are my main distractions?
From the clutter in our house to the lure of social media, there is always a distraction trying to pull us from our tasks. Think of what your 3 main distractions are, and how you can eliminate or reduce them when you are trying to get work done.
4. When am I most productive?
Are you a morning person or does your energy peak at night? It’s useful to identify when you are at your productive peak. This can help you to more effectively schedule tasks and complete difficult work when you’re more like to see the project through.
5. How do I feel when I accomplish a task?
Remind yourself of all the positive feelings that are associated with completing a task. This is a great way to get motivated to start. If you reward yourself when you complete tasks, think of those rewards as they can be an effective motivator.
6. How have I overcome procrastination in the past?
When we reflect on our past successes, its easy to overlook the struggles we endured. Think of all the times you wanted to (or did) procrastinate in the past. What did you do to overcome that feeling and get going?
7. Who can I ask for help or support in completing my tasks?
Remember, you don’t always have to do everything. If you’re procrastinating because a task is too big for you to take on, see if you can reach out for help or support.
8. What is a positive affirmation I can repeat to keep myself motivated?
Positive affirmations (or any positive self-talk mantras) are great for motivation. Here are some examples of positive affirmations to help inspire you.
- I possess the discipline and determination to complete my tasks on time.
- Each small step I take brings me closer to my goals.
- I am in control of my time and productivity.
- I am fully capable of overcoming challenges that come my way.
- By taking action today, I am creating a better tomorrow for myself.
9. How can I adjust my environment to be more productive?
Your environment and surroundings play a huge part in your ability to focus on tasks. I know I can’t concentrate when my desk or home is cluttered. Maybe you spend 10 minutes a night tidying up before bed so you can tackle the next day with a positive mindset. Think of how your environment influences you personally.
10. How can I break my tasks down into smaller chunks?
Often, we procrastinate because our tasks seem overwhelming. Think of how you can break the task down into more manageable pieces. Then, you can schedule these pieces out and complete the task without being intimidated. Is there a small step you can complete to help get the ball rolling?
11. What will happen if I don’t complete the task?
Visualizing consequences can be very powerful and motivating. Sometimes, understanding the negative implications of procrastination is more motivating.
12. What healthy habits can I implement to boost my productivity?
When I am not feeling well physically, my productivity severely suffers. Are you living your healthiest life? Whenever I feel like I need a boost of energy, I like getting a smoothie or fresh juice. This helps me feel invigorated and ready to complete tasks I’ve been putting off.
13. What obstacles might I encounter when completing this task?
I’m all about strategic planning. When you preemptively figure out what obstacles might be in your way, you can plan to avoid them.
14. How can I make the tasks I am avoiding more enjoyable or fun?
Incorporating joy into tasks we dislike is always a good idea. For example, if you have been putting off going to the gym, why not incorporate some of your favorite music or some new workout gear? If you dislike planning, treat yourself to a new planner. These small things can help us stay on track and give us something to look forward to.
15. How can I track my progress?
Personally, I like using a journal to track my progress. But, you can also use a scrapbook or even a spreadsheet on the computer. Tracking your progress is the best way to reflect on our goals and see how far we have come. And, it’s very motivating to look back on this information!
16. What time management techniques can I implement?
Time management is a simple way to beat procrastination. Have you ever heard of the Pomodoro method? This method allows you to work for stretches of 25-minutes, followed by a 5-minute break. It’s extremely effective, and pretty much the only way I got through school. These little techniques make it so much easier to complete tasks and stay focused.
17. What are some negative habits I can work on to reduce procrastination?
Think of any of your negative habits that may need some rethinking. Then, replace those habits with more positive ones.
As always, be sure to acknowledge your small victories. By doing this, you’re mentally rewarding yourself and reminding yourself why you got started in the first place.
I hope these journal prompts for procrastination help motivate you to stop putting off your tasks. Make it one of your goals this week to get things done. Or, at the very least, just start!
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