This week, The Eye Care Advocate welcomes the insightful Andy Millington, an experienced optometrist and lecturer, who is discussing the problem that faces nearly all optometrists – students and qualified alike – procrastination.

Introduction

Deadlines. Targets. Schedules.

Life as an optometrist means deadlines, whether you are a student with an assignment, a professional completing CPD or a newly qualified with a certificate course, there’s a target, a date, a time, a schedule and if you are anything like me you sit there at the blank computer screen with the cursor blinking accusingly. Or staring at a blank sheet of paper taunting you to start. Procrastination is the urgent job that you never seem to start or the task that feels overwhelming.

Despite being such a common issue, procrastination is more complex than it first appears. It’s not just laziness or inefficiency. It has deep psychological roots and varied manifestations.

Causes of Procrastination

Procrastination stems from multiple factors, which often overlap and amplify each other. Here are the most common causes:

1. Perfectionism
Perfectionists often delay starting tasks because they fear their work will not meet their high standards. This fear of failure can lead to avoiding the task altogether or overanalysing minor details, wasting valuable time.

2. Fear of Failure or Fear of Success
Some people procrastinate due to a fear of failure, worrying that they may not meet expectations. On the other hand, a fear of success can also lead to procrastination, where individuals are apprehensive about the increased responsibilities or scrutiny that come with achieving their goals.

3. Lack of Motivation
Tasks that feel uninteresting or irrelevant often fail to ignite enthusiasm, leading to delays. Without a clear sense of purpose or connection to the task, motivation wanes, making procrastination more likely.

4. Overload
Large or complex tasks can feel overwhelming, causing people to avoid them altogether. Breaking the task into smaller, manageable parts may seem obvious, but when we feel overwhelmed, this logical step is often ignored.

5. Poor Time Management
Without effective time management skills, you may struggle to prioritise tasks or allocate sufficient time for completion, leading to last-minute rushes or missed deadlines.

6. Emotional Factors
Anxiety, stress, or depression can create a mental fog, making it difficult to focus or find the energy to start a task. Negative emotions can exacerbate procrastination, creating a cycle of avoidance and guilt.

Recognising that you Procrastinate

Procrastination does not look the same for everyone. It can take so many forms that you may not even recognise it. The first step in overcoming procrastination is recognising the signs when they occur. Some of the most common ones are:

1. Chronic Delaying
Continuously putting off tasks until the last minute. This can become habitual, leading to unnecessary stress and poor results.

2. Productive Procrastination
Engaging in seemingly productive activities, such as organising your desk or answering emails, instead of tackling the more critical task at hand.

3. Avoidance Behaviours
Completely avoiding tasks by engaging in istractions, such as scrolling through social media, watching TV, or playing video games.

4. Excuse-Making
Rationalising delays with excuses like, “I work better under pressure” or “I need more information before I start.”

5. Starting but Not Finishing
Initiating a task but failing to complete it, often due to a loss of interest or becoming sidetracked by less important activities.

Strategies to Avoid Procrastination

Avoiding procrastination requires a combination of self-awareness, practical tools, and consistent effort. Here are some strategies to help you stay on track:

1. Set Clear Goals
Define specific, measurable, and achievable goals. Avoid vague objectives like “write a paper” this can feel daunting and you become overwhelmed before you start. Specific goals such as “write the introduction by 2 PM” provide clarity and focus and a measurable target.

2. Break Tasks into Smaller Steps
Divide large projects into manageable chunks. For example, instead of targets like ‘write 2000 words’ try ‘write for 10 minutes’ or ’write 100 words’ instead. You then have the reward of achieving your goal which acts as a motivation for you to continue.

3. Use Time Management Techniques
There are several techniques that you can utilise for effective time management.

Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. Repeat this cycle to maintain focus and avoid burnout.

Time Blocking: Schedule specific blocks of time for tasks, ensuring dedicated focus periods. (and tell other people that you are working in this time to avoid being disturbed)

Priority Lists: Write a list but be quick and don’t get distracted by making the list. Just list your priorities for today and ensure that they are manageable. I write my list on a postcard. If it doesn’t fit then it is too long because I haven’t prioritised.

Housekeeping: Write tomorrow’s list today. This allows you to write the list while you are ‘in the zone’ and means you hit the ground running tomorrow.

4. Eliminate Distractions
Create a dedicated workspace free from distractions. This will help to set boundaries with housemates or colleagues as they know that if you are in your work space you are working and want to be left alone. Turn off notifications on your phone and laptop.

5. Address Emotional Barriers
If anxiety or fear is holding you back, practice mindfulness or seek support from a trusted friend, mentor, or counsellor. Understanding and addressing emotional triggers can help you break the procrastination cycle.

6. Reward Progress
Celebrate small achievements to keep motivation high. Rewards can be as simple as taking a short walk, a cup of coffee, or scrolling social media. It’s a reward so this is guilt free. (But set a time limit – and STICK TO IT!)

7. Hold Yourself Accountable
Share your goals with someone who can check in on your progress. Knowing someone else is monitoring your work can provide an extra push to stay on track.

8. Focus on the Process, Not Perfection
Accept that your work doesn’t have to be flawless. A completed task, even if imperfect, is always better than an incomplete one.

9. Visualise Success
Take a tip from elite athletes who picture success as part of their preparation. Visualise the benefits of completing the task. Whether it’s the satisfaction of meeting a deadline, the relief of ticking an item off a to-do list, or knowing that you have finished for the day and can relax, visualising success can boost motivation.

10. Adopt a Growth Mindset
Embrace the challenge. See it as an opportunity to learn and grow. A positive outlook can make daunting tasks seem more manageable.

By setting aside some time to create a strategy on how you will complete your assignments will aid your ability to overcome procrastination and put you on the road to complete your tasks with ease.

Summary

To summarise, here are five key tips to help you stay productive and overcome procrastination:

• Prioritise Tasks: Focus on what’s most important and tackle high-priority items first.
  
• Use a Timer: Break your work down into timed intervals, to maintain focus.
  
• Start Small: Begin with an easy or small part of the task to build momentum.
  
• Set Deadlines: Assign realistic deadlines to each task, even if none are imposed externally.
  
• Reward Yourself: Celebrate all achievements, even the small ones, to stay motivated and make progress feel rewarding.

Procrastination is a challenge, but with the right strategies and mindset, it can be overcome. By understanding its causes and manifestations, you can take proactive steps to manage our time effectively and achieve your goals. Remember, progress is a journey, and every small step forward counts.

If you want more tips on how to tackle your dissertation, be sure to follow Andy on @TheDissertationGuy. Best of luck to all those currently tackling coursework and dissertations – we both hope that this blog post helps you in completing it!

Do you have any other tips on how to overcome procrastination? Feel free to comment them below. If you have a coursemate that is particularly well-known for procrastinating – why not share this post with them?

If you have your academic side covered and wish to have some tips and tricks for the practical components, be sure to check out 10 Optometry Practical Exam Tips, Master the OSCEs, and Observation in Practice.

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