Why does it feel so good to put things off until later? Many of us enjoy doing things only at the very last minute, so much so that procrastination can be considered a quintessential Malaysian trait.

But we’re not alone: studies have shown that about 20-30% of American adults identify as chronic procrastinators, and the average person spends about two hours and 25 minutes procrastinating each day.

A 2007 meta analysis published in the Psychological Bulletin discovered that 80-95% of college students procrastinated on a regular basis, particularly when it came to completing assignments and coursework.

Psychologists have identified many reasons people procrastinate, including low motivation, underlying conditions such as depression, or feelings of being overwhelmed. In a nutshell, it happens when one’s desire to delay is stronger than one’s desire to act now.

While it may seem harmless, chronic procrastination can have harmful effects. Studies have linked it to depression, anxiety, and low self-esteem. Procrastination can interfere with work productivity, sabotage relationships, and stunt personal growth.

Many people delay starting new habits or working on important tasks until it’s too late, which can lead to disastrous outcomes. This then results in feelings of unfulfillment, guilt and regret.

With this in mind, here are several ways you can conquer your impulses to keep putting things off.

1. Identify the root cause

Oftentimes, the main cause of procrastination can be traced to a belief, fear or emotion. Maybe you don’t want to do something now because you’re afraid you will mess things up. Or you think it will take up too much energy. Maybe tackling your task means doing something you don’t like, and you wish to avoid it.

To overcome this, think deeply about why exactly you are procrastinating. Then do your best to break through these mental or emotional barriers.

Remind yourself that you are a strong and capable person who is in control of your life. If the task at hand seems difficult, compare it with a similar task you have successfully completed before and can definitely do again.

If you think your procrastination is rooted in deep-seated fears or limiting beliefs about yourself, consider seeking help.

2. Make commitments

One of the best ways to finish something you have been putting off is to get someone else involved. Don’t feel like jogging in the morning? Make an appointment to do so with a buddy. Been delaying a project? Promise your boss you will send it in at a certain time.

This makes you accountable for your decisions.

3. Minimise distractions

Author Raymond Chandler famously developed the “Nothing Alternative” to beat procrastination when writing. Every day he would give himself four hours where he could either write, or do nothing at all.

In his own words: “He (the writer) doesn’t have to write, and if he doesn’t feel like it, he shouldn’t try. He can look out of the window or stand on his head or writhe on the floor, but he is not to do any other positive thing, not read, write letters, glance at magazines, or write checks.”

Chandler’s rationale was, when his only other choice was a dull four hours of emptiness, writing would suddenly become very appealing.

His method may be a bit extreme, but you can emulate it by eliminating everything that distracts you from a task – for example, turning off your wi-fi or smartphone, or telling your friends or colleagues not to disturb you until after a certain period.

4. Do one task at a time

When facing a seemingly huge or monumental task, it is easy to get overwhelmed. There’s so much to get done, where do you even start?

These feelings eventually lead you down the road to procrastination.

To tackle this, break up your task into a series of small steps that can be dealt with easily. For example, cleaning the house becomes “pick things up off the bedroom floor”, before moving to “vacuum the carpet”, then “mop the kitchen”, and so on.

Accomplishing each step comes with a feeling of fulfilment, which will boost you to complete the whole thing sooner rather than later.

This article was written by Terence Toh of ReSkills.com, a local online education platform aiming to make education affordable and accessible for all.