Overcoming Procrastination When Working From Home: A Guide for Remote Workers
Daniel McDill-Micklethwaite
Co-Founder ARCA Origins Travel {} Sustainable Tourism Advocate {} Sculptor {} Offsetting Technology Creator {} Writer {} Sustainability Consultant {}
Let me paint a picture for you. It's a bright Monday morning, and instead of commuting to the office, you get to work from the comfort of your home. Sounds perfect, right? But then reality kicks in. You find yourself doing everything but work—scrolling through social media, cleaning the kitchen, or binge-watching your favourite show. Before you know it, the day is over, and you’ve accomplished little to nothing. Procrastination has struck again.
I’ve been there. Working from home can be a double-edged sword. On one hand, you have the flexibility and freedom to manage your schedule. On the other hand, it's easy to fall into the procrastination trap.
Understanding Procrastination
What is procrastination?
Procrastination is the act of delaying or postponing tasks. It’s that nagging feeling telling you to do something—anything—other than what you’re supposed to be doing. In a work-from-home setting, procrastination can be particularly insidious because there are countless distractions and no one watching over your shoulder.
Why Do We Procrastinate?
The reasons behind procrastination are varied and complex. Sometimes it’s fear of failure or perfectionism. Other times, it’s simply a lack of motivation or interest in the task at hand. Understanding why you procrastinate is the first step towards overcoming it.
The Impact of Procrastination
Procrastination can have a significant impact on your work and well-being. It leads to stress, guilt, and a sense of inadequacy. Your work piles up, deadlines are missed, and your productivity takes a hit. But it’s not just about work—procrastination affects your mental health and overall quality of life.
Identifying Personal Triggers
Self-Reflection Exercises
To tackle procrastination, you need to understand what triggers it for you. Take some time to reflect on your habits. When do you tend to procrastinate the most? What activities or thoughts distract you from your work? Journaling can be a helpful tool for this.
Common Triggers
Some common triggers for procrastination include the following:
For me, social media was a major trigger. I’d start my day intending to work, but a “quick check” of my Twitter feed would turn into an hour-long rabbit hole. Recognising this pattern was crucial for me to start making changes.
Strategies to Combat Procrastination
Creating a Dedicated Workspace
One of the most effective ways to combat procrastination is to create a dedicated workspace. This doesn’t mean you need a separate home office (though that’s ideal). It can be a corner of your living room or a specific spot at your kitchen table. The key is to have a consistent place where you “go to work.”
Establishing a Routine
Humans are creatures of habit. Establishing a daily routine can help signal to your brain that it’s time to work. Start your day at the same time, have set work hours, and include regular breaks. Consistency is key.
Setting Clear Goals
Break down your tasks into manageable chunks and set clear, achievable goals. Instead of writing “Work on project,” be specific: “Write the introduction for the project report.” This makes the task less daunting and gives you a clear target to aim for.
Using Productivity Tools
There are countless tools and apps designed to help you manage your time and tasks. Some popular ones include:
I started using Trello to organise my tasks, and it made a world of difference. Seeing my tasks laid out visually helped me prioritise and stay on track. Plus, there’s a certain satisfaction in moving a task to the “Done” column.
Techniques for Maintaining Focus
Pomodoro Technique
The Pomodoro Technique is a simple yet effective time management method. Work for 25 minutes (one “Pomodoro”), then take a 5-minute break. After four Pomodoros, take a longer break (15–30 minutes). This technique helps maintain focus and prevent burnout.
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Mindfulness and Meditation
Practicing mindfulness and meditation can improve focus and reduce stress. Spend a few minutes each day meditating, focusing on your breath, or practicing mindfulness exercises. This can help clear your mind and prepare you for a productive work session.
Regular Breaks and Physical Activity
Taking regular breaks is essential to maintaining focus and productivity. Stand up, stretch, or take a short walk. Physical activity boosts energy levels and can help clear your mind. Don’t underestimate the power of a quick workout or a brisk walk around the block.
Incorporating the Pomodoro Technique into my routine was a game-changer. It made long work sessions feel manageable and kept me from burning out. Plus, those 5-minute breaks were perfect for quick stretches or a cup of tea.
Accountability and Support
Finding Accountability Partner
Having someone to check in with can make a big difference. Find a colleague, friend, or family member who’s also working from home, and agree to hold each other accountable. Share your goals and check in regularly to discuss your progress.
Joining Remote Work Communities
There are many online communities and forums where remote workers can share tips, support each other, and stay motivated. Joining a community can provide a sense of connection and accountability. Websites like Reddit, Slack groups, or dedicated remote work forums are great places to start.
Seeking Professional Help
If procrastination is significantly impacting your work and well-being, it might be worth seeking professional help. A coach or therapist can provide strategies and support tailored to your specific needs.
I joined a remote work Slack group, and it was incredibly helpful. We had weekly check-ins where we shared our goals and progress. Knowing I had to report back to the group kept me motivated and on track.
Dealing with Setbacks
Embracing Imperfections
Setbacks are a natural part of any process. Don’t be too hard on yourself if you have an off day or slip back into old habits. Embrace imperfections and remember that progress is not always linear.
Learning from Mistakes
When you do encounter setbacks, use them as learning opportunities. Analyse what went wrong and think about how you can prevent it in the future. Adjust your strategies as needed and keep moving forward.
Staying Motivated
Maintaining motivation can be challenging, especially when working from home. Celebrate small victories, remind yourself of your long-term goals, and find ways to keep your work interesting and engaging. Sometimes, a little reward for completing a task can go a long way.
I used to beat myself up over setbacks, which only made things worse. Learning to accept mistakes and view them as part of the journey was liberating. Now, I focus on progress, not perfection, and it’s made a huge difference.
Overcoming procrastination when working from home is a journey, not a destination. It requires self-awareness, discipline, and a willingness to experiment with different strategies. By creating a dedicated workspace, establishing a routine, setting clear goals, and using productivity tools, you can start to reclaim your productivity.
Remember, it’s about progress, not perfection. Embrace setbacks as learning opportunities, seek support from accountability partners or communities, and stay motivated by celebrating small wins. You’ve got this!
Additional Resources
Books and Articles
Websites and Apps
Support Networks
By following these steps and utilising these resources, you can overcome procrastination and achieve greater productivity and satisfaction in your work-from-home experience. Happy working!