Procrastinating and stressed out?

It’s usually something that we’d rather not do. Something that we dread getting started on. Because it’s difficult. And because we have no ready answer or solution. We probably don’t really know how to get started on it. And we can’t visualize what steps we need to take in order to getting the job done.

Overcoming procrastination

Procrastination is an art form that we’ve been trying to perfect over the years. According to a 2009 study in Psychological Science, we tend to procrastinate when we view the task in abstract terms. In contrast, we’ll get started on the task earlier when we can articulate “the how, when and where of doing the task”.

Strategies from Real Simple — the lifestyle guru for getting organized – include doing the more difficult thing first and breaking the task down into smaller chunks. Once you’re done that, you can get down to business:

1. Stay focused on your task
Self-control and Freedom are desktop applications which block your ability to surf the internet for the number of hours which you’ve set aside for work. But we often need to access the internet while we work. And for that, we have Anti-Social, an app stops you checking Facebook incessantly while you work on the important stuff.

2. Unplug from your mobile device
We can manage our smartphone addiction with Focus Lock and Pause which locks specific apps on your phone for 25 minutes at a time (or for a customized amount of time). Offtime is another Android app which allows important calls get through and essential apps to function while you work uninterrupted on that all important assignment.

3. Save your willpower for the task
Research suggests that our willpower is a limited resource. Using our willpower on one thing means that we have less of it for another thing. For example, resisting dessert at lunch could mean that we would subsequently have less willpower to get started on our dreaded task in the afternoon. That means you’ll procrastinate less if you’re not also trying to will yourself to the treadmill or trying not to eat the last piece of cake in the fridge.

4. Do something useful
Rather than helplessly agonizing over why you haven’t started on the dreaded task, you can get on with something else that needs your immediate attention. You can start with something easy. At least you’ll feel accomplished and productive when you finally shift your attention to the not-so-easy stuff. And while doing the easy task, you may have had time to think about how you can tackle the difficult task.

5. Gain some self-awareness
We often get carried away with checking off things on our to-do list, and forget to examine why we keep postponing some tasks until they can no longer be postponed. It may be helpful to list the tasks you procrastinate on, as well as why and how you procrastinate on these tasks. Recognizing that you are unsure how to complete the task could lead you to brainstorm for solutions and then make a plan of action.

6. Reward yourself
There are other occasions when you have the solution, and know exactly the steps involved. But you procrastinate all the same. Maybe because it’s a thankless, tedious, and time-consuming task; in which case, visualizing a reward that you’ll give yourself when the job gets done, could be all the motivation you need. You may benefit from installing the Procraster app, which combines block functions (you can’t play Candy Crush or check Facebook) with a reward system (you get a timely reminder to get coffee and cake).

7. Seek expert assistance
Perhaps you tend to procrastinate about everything. Find out if you’re a chronic procrastinator by taking this test. And if you are, seeking guidance through a counselling session can help you kick the habit.

Staying off tobacco

Just knowing the health risks of tobacco (including lung cancer, head and neck cancers, and heart disease) and the mental health benefits of quitting tobacco (getting better quality sleep, improved mental health, and reduced stress levels) may not be adequate reasons to motivate smokers to quit. Studies show that campaigns which emphasize the truth about the tobacco industry and the real cost of smoking are more effective in helping people quit.

Social support helps people quit tobacco

Social support helps people quit tobacco

But what else? Here are what the research says:

1. Guidance from a professional coach
Research shows that professional counselling can help smokers successfully quit: A coach or counsellor can help individuals develop a personal stop-smoking plan.

2. Reduce dependence using nicotine medicines 
There are 5 nicotine medicines which are recognised to boost the success of quitting tobacco: gum, patch, lozenge, nasal spray, and inhaler.

3. Going cold turkey isn’t for everyone
Quitting on willpower is the least successful way to quit tobacco. But counselling and nicotine substitutes are not the only available strategies. Exercise reduces the urge to smoke and withdrawal symptoms, while social support via social media is gaining popularity for its efficacy in helping ex-smokers stay tobacco-free. And there are a few more: hypnosis, acupuncture, yoga, and mindfulness are some of them.

4. Get the right kind of emotional support
Participants in a 2014 study were better at talking to their loved ones about quitting smoking if they had received face-to-face or online training on how to communicate their concern (without nagging or confrontation) than if they received only pamphlets.

5. Don’t be afraid to use your smartphone
A 2014 study showed that constant reminders from a text-messaging service helped people stay off tobacco.

6. Challenge your brain
Engaging in exciting activities (e.g., puzzles, hobbies, games), which challenge the brain, with a loved one can be an effective strategy for reducing nicotine cravings.

7. Use e-cigarettes to boost willpower
E-cigarettes create an inhalable nicotine vapour by heating a liquid nicotine solution. It’s not clear what the long-term effects are, but research shows e-cigarettes to be more effective in helping people successfully quit smoking compared to willpower alone or patches and gum. Recent reports do however caution the use of e-cigarettes (“No conclusive evidence that e-cigarettes help smokers quit: WHO report”, Today online, 27 August 2014).