SINGAPORE — As someone who struggles to stay focused, anytime I set out to finish a task, it often looks like this: I put down my cup of coffee, turn on my computer, and then end up scrolling on my phone for the next 20 minutes.

Then in an effort to make my day more productive, I start rearranging my room or doing other things, except what I had set out to do.

Then surprise! The panic over the deadline sets in and I get a boost of productivity at night. 

Suddenly, my work is completed, and I finally go to sleep at 7am.

There lies the problem: In rushing to meet my deadline, I have sacrificed sleep, proper meals and even a daily shower.

The accumulation of insufficient sleep and poor nutrition often led to me crashing after each deadline. 

It also left me feeling too tired to socialise and I end up losing precious time with family and friends.

I know precisely the problem: I procrastinate too much. So how should I regain my balance and manage this better?

WHY PEOPLE PROCRASTINATE

Mental health experts I consulted said that there are broadly four reasons people procrastinate: Boredom, low self-confidence, a lack of competence and stress. 

Finding a task boring, or being overwhelmed by the complexity of the task, can cause one to stall for time. 

Not having the skills to tackle the assignment or feeling the pressure to finish it can also lead to procrastination.

Then there are other things that people deem as important, but which can be a source of distraction.

Dr Joel Yang, a clinical psychologist at Mind What Matters psychological consultancy firm, said: “Tidying up your room or checking your emails are important. Socialising and having a nap can contribute positively to your mental health. 

“These may not seem like procrastination, but any task can (cause procrastination) when it is one that we use to distract ourselves from our task or goal.”

WHAT MAKES PROCRASTINATION BAD?

Experts said that it is normal to procrastinate, that it is okay to take breaks while on a task.

Ms Amelia Mak from Heartscape Psychology clinic said: “Our limited attention span makes focusing on a task for long periods of time challenging.”

Procrastination can even enhance productivity when the deadline draws nearer or when there is heightened concentration, Dr Yang said. 

However, it becomes an obstacle when excessive procrastination leads to missed deadlines or must-do assignments remain incomplete. 

At its most extreme, people start to “deny things are important to them” such as school or work, Dr Yang added.

Procrastination becomes more than just being unproductive when it harms one’s well-being or their relationships with others. 

Negative effects can also come in the form of insufficient sleep, heightened stress and anxiety as deadlines approach and no progress has been made. 

HOW TO DEAL WITH IT

The key in regulating procrastination is self-awareness, the experts said.

Understanding “how” and “why” one is procrastinating can help with managing the emotions that come with a task. 

“It is important to set aside periodic breaks from tasks so it is intentional and not merely to procrastinate,” Dr Yang said.

Ms Mak advised: “Be reflective on your own procrastination habits and understand these triggers or any patterns to specific tasks.”

This means that there is no one-size-fits-all solution to procrastination, but it should instead be adapted to individual preferences and habits.

I have tried several ways to deal with my habit of procrastinating: Using the timer application Pomodoro, turning to Study-With-Me videos and putting my phone aside.

In the end, I had found them ineffective after a while and, after speaking with the experts, I now know why.

So, I decided to give the three methods another try, timing how long it took me to write a 500-word article with each of these methods.

Only this time, I tailored them to my individual routines.

1. POMODORO

Pomodoro is a timer app that breaks up work into intervals of 25 minutes followed by a short break. 

It helps arrange time to provide intentional breaks for people to refresh themselves between study sessions.

Ms Mak advised that the time intervals should be fitted within the individual’s threshold of attention.

So I tried a 35-minute focused session with a five-minute rest, which suits me as I reached the break just as my focus was running out. 

I was able to finish my task in two hours and 23 minutes.

However, having my phone beside me as a timer made it difficult to resist using my phone. 

As time dragged on, my attention span waned and the 35 minutes started to feel too long. 

2. STUDY-WITH-ME VIDEOS

Study-With-Me videos are made by creators who film themselves studying while inviting others to join them.

Having environmental cues can help in facilitating focus and create a sense of belonging with the shared struggle of having to get work done. 

Using this method, I completed the task in the shortest time: One hour and 18 minutes. 

Watching live comments of how others were also struggling with their work helped reduce the stress that I felt from doing the task.

Being able to interact with others in the comments also helped me deal with boredom. 

The only downside was the occasional advertisement that popped up.  

3. PUTTING PHONE AWAY

Phones can be a major distraction so I tried putting it out of my reach until I completed the task. 

This was more effective than Pomodoro and it took me one hour and 29 minutes to finish the task. 

I was able to resist the impulse to check my phone whenever I felt stressed and took a walk around my house when I was tired. 

However, this method is not always feasible for me since there are times where I need my phone for work.

THE CONCLUSION

While I found the most success with the Study-With-Me videos, experts said that one can try out different methods and adjust them accordingly.

“Most importantly, allow for self-compassion and acknowledge that setbacks may occur in trying to kick the habit of procrastination,” Ms Mak said.

Although these solutions don’t guarantee that I will always be productive, it has reduced the amount of time I spend on a task and allowed me to reconnect with my family and friends.