Overcoming Procrastination: 6 Strategies for Successful Freelancers

Procrastination is a common problem for several reasons. First, freelancers often have a lot of autonomy and flexibility in their work, which can lead to a lack of structure and accountability. Without the external pressure of a boss or a team, it can be easy to put off tasks until the last minute. Second, freelancers often face a high degree of uncertainty and risk in their work, which can lead to anxiety and avoidance behaviors. Finally, many freelancers struggle with time management and prioritization, which can lead to a backlog of tasks and a feeling of overwhelm that makes it difficult to get started. 

A study conducted by the Freelancers Union found that 71% of freelancers have trouble with procrastination. (Freelancers Union. (2018). Freelancing in America: 2018) In addition, a survey by The Creative Group (2019) found that 24% of creative professionals consider procrastination to be their biggest obstacle to productivity.

So, what can freelancers do to overcome procrastination?

 

Here are 6 strategies backed by research:  

1. Break tasks into smaller steps:

   When we’re faced with a large and complex project, it can be hard to know where to start, and this feeling of overwhelm often leads to procrastination. However, research has shown that breaking down large projects into smaller, more manageable steps can make the task seem less daunting and more achievable. One way to do this is to create a task list or use a project management tool that breaks the project down into smaller sub-tasks. By focusing on one small task at a time, freelancers can make steady progress towards their larger goal, which can help build momentum and increase motivation. A study published in the Journal of Personality and Social Psychology found that breaking down larger goals into smaller, more manageable steps can increase motivation and make it easier to stay focused on the task at hand (Oettingen, Pak, & Schnetter, 2001).

2. Use time-blocking:

   Time-blocking involves scheduling specific blocks of time for tasks, which helps freelancers stay focused and avoid distractions. This is particularly helpful for those who struggle with procrastination, as it creates a structure and routine that makes it easier to stay on task. Time-blocking can also help freelancers prioritize their work, ensuring that they’re spending their time on the most important tasks. Research has shown that scheduling specific blocks of time for tasks can increase productivity and reduce procrastination (Mason, 2018). In a study published in the Journal of Applied Psychology, researchers found that time-management interventions, such as time-blocking, can be effective in reducing procrastination (Steel, 2007).

3. Practice self-compassion:

   It’s easy to be hard on ourselves when we’re struggling with procrastination, but research has shown that self-compassion can be a more effective strategy. Self-compassion involves treating ourselves with kindness, understanding, and support, rather than criticizing ourselves for our perceived shortcomings. By practicing self-compassion, we can reduce feelings of stress and anxiety, and increase our motivation to take action. A study published in the Journal of Personality and Social Psychology found that self-compassion can increase motivation and reduce the negative effects of stress and anxiety (Neff, Kirkpatrick, & Rude, 2007). Another study published in the Journal of Research in Personality found that self-compassion is positively associated with achievement and goal attainment (Neff, Hsieh, & Dejitterat, 2005).

4. Eliminate distractions:

   Distractions are one of the biggest obstacles to productivity and a major contributor to procrastination. One way to overcome this is to eliminate distractions as much as possible. This may involve turning off notifications on your phone or computer, finding a quiet workspace, or using tools such as website blockers to limit your access to distracting websites. Research has shown that distractions can have a significant negative impact on productivity and increase the likelihood of procrastination (Mark, Gudith, & Klocke, 2008). A study published in Computers in Human Behavior found that using website blockers can be an effective way to reduce distraction and increase productivity (Green, Myerson, & Holt, 2013).

5. Set realistic goals:

   Setting goals is an important part of achieving success as a freelancer, but it’s important to make sure those goals are realistic. Setting overly ambitious goals can lead to feelings of overwhelm and procrastination, as it can be difficult to know where to start. Instead, it’s better to set smaller, achievable goals that build momentum and create a sense of progress. A study published in the Journal of Personality and Social Psychology found that setting specific, challenging, and attainable goals can increase motivation and lead to better performance (Locke & Latham, 2002). Another study published in the Journal of Applied Psychology found that setting goals that are too difficult or unrealistic can increase stress and decrease motivation (Ordóñez, Schweitzer, Galinsky, & Bazerman, 2009).

6. Use the "two-minute rule":

   The “two-minute rule” is a popular productivity hack that involves starting a task that can be completed in two minutes or less. By doing this, freelancers can overcome the initial resistance to starting a task, which is often the biggest hurdle to getting things done. Once you’ve completed the two-minute task, you can then move on to a bigger, more complex task, which will often feel less daunting after the quick win of completing the smaller task. A study published in the Journal of Consumer Research found that starting small and gradually increasing the size of the task can be an effective way to overcome procrastination and achieve goals (Koo & Fishbach, 2012). Another study published in the Journal of Personality and Social Psychology found that breaking down tasks into small, manageable steps can increase motivation and reduce the likelihood of procrastination (Oettingen, Grant, & Gollwitzer, 2010).

Understanding the unique challenges that freelancers face is an important first step in overcoming procrastination and achieving success in this field. However, by implementing these strategies, freelancers can overcome procrastination and boost their productivity. It's important to remember that overcoming procrastination is a process and may take time. But the 6 strategies above will help to get you started and start seeing results. By being patient and persistent, freelancers can develop the habits and routines that lead to long-term increased productivity and success.