Ali Abdaal’s Methods for Boosting Productivity While Beating Procrastination

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"The intention behind my work is to surface ideas that can help people level up in their lives and take steps towards building a life they genuinely love."

-Ali Abdaal, author and productivity expert

Procrastination deserves more of our curiosity. Most of us have experienced it, but our stories about what it implies about us and why we do it are more assumptions than truths. In a time when we’re bombarded with a multitude of distractions, confusing communication, and the halo effect associated with the concept of productivity, it’s easier than ever to put tasks off.

Recently, on Everyday Better, we focused on 'feel-good productivity' with medical doctor turned productivity expert, Ali Abdaal . Together, we explored how to understand the reasons behind your procrastination in a clearer, less judgmental way and what to do about them.

What is procrastination?

The idea has been discussed for centuries, and one of the first studies documented was in 1997 and published in Psychological Science. Procrastination is defined as putting off tasks intentionally and habitually.

Familiarity with the 'what' is common but challenging our beliefs around the 'why' is less common. Here’s why I originally thought I procrastinated:

- I’m lazy

- I can’t ever seem to focus

- I’m too busy

- I’m not responsible enough

- I never manage my time well

What we’re missing about procrastination

It's difficult to explore procrastination without understanding its layers. While in some circumstances the above assumptions may be contributors to procrastination, they are not 100% true all of the time. They're also punishing. There are situational, emotional and even neurological reasons for procrastination to be considered too.

Author and researcher Tim Pychyl shares that we can unconsciously procrastinate to manage our moods, feel the reward of other, more immediate gratification and because of challenges with self-regulation. Being aware of what's happening makes way for a deeper dive into how to put procrastination behind you.

Investigate your labels

The surface-level labels above don't take the full picture of procrastination into account. Often, procrastination is rooted in not knowing what exactly to do and to what extent, being afraid of the outcome, and feeling overwhelmed about getting started. Ali calls these the three most common blockers: uncertainty, fear, and inertia. Here's how they can manifest in your thinking about a task:

- I don’t know what I’m supposed to be doing and to what extent.

- I’m not sure where to start.

- I want to do it, but I’m afraid I won’t do it well enough, or people won't approve of it.

- The reward for completing this task is too far away, so why do it now?

- I’d rather avoid it now and feel good instead of feeling the stress of the task.

Gaining this kind of clarity on the underlying reasons behind procrastination can reveal the needed steps for moving forward.

How to overcome procrastination

For each blocker, there is a specific antidote that Ali has effectively used and recommended to his community:

Uncertainty: Define a specific next action and schedule it by putting it on your calendar.

Fear: Write down your fears and assess their likelihood. Visualize how a role model you have would handle the task. Imitate them.

Inertia: Make starting easy by reducing friction. Commit to just five minutes of work and use a timer.

Self-compassion or depersonalization can also make working with procrastination easier. Dr. Kristin Neff , a pioneer in the field of self-compassion, suggests prioritizing self-kindness over judgment, common humanity over isolation, and mindfulness over over-identification.

Ali depersonalizes his procrastination by likening himself to a computer system: if something isn’t going as planned, like not sticking to a workout schedule, it’s not a personal flaw but a "bug" in his life’s system that needs fixing. This metaphor creates emotional distance from the problem, providing an objective viewpoint for becoming more productive.

Both strategies allow cultivation of more positive emotions while addressing what isn't working.

The next time you find yourself in a moment of procrastination, consider its complexity. Ask yourself what else might be going on that’s leading you to put off this task – could it be uncertainty, inertia, or fear? Instead of making judgments about yourself, lead with compassion. Treat yourself like a computer system and fix the "bugs."

Finally, remember that the longer you procrastinate, the worse tasks seem compared to their actual difficulty. Get out of your head: write down what the task is, and determine what the next best step would be to complete it. As you continue to practice these strategies, you'll find it becomes easier to move ahead while choosing to feel good in the process.

Follow Ali Abdaal on LinkedIn

Check out Ali Abdaal's Youtube channel:

TED-Ed: Why you procrastinate even when it feels bad

If you like this topic, try these episodes related to creating the right conditions to get what matters done:

Author and therapist, Nedra Tawwab has the perfect formula for better boundaries and self-care

Dr. Michael Gervais explores how fear of people's opinions is stopping you from doing what matters

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Everyday Better is LinkedIn News’ weekly personal development podcast hosted by Leah Smart, a LinkedIn News Editor . You’ll hear from some of the world's brightest minds and bravest hearts about how to live with more clarity and intention every day, in and out of work. Subscribe to the show's newsletter .

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