What Is The Procrastination Bulldozer Method For Time Management?

Putting off tasks can sometimes be a good way to sort priorities and focus your attention on important work, but if it happens too frequently or with projects that do need immediate attention, it can become a frustrating and even harmful habit. The procrastination bulldozermethod can be a helpful mindset shift to employ when dealing with a looming deadline. For long-term improvement, consider working with a therapist to identify and address the root of procrastination.

Understanding procrastination and time management

Sometimes called “irrational delay,” procrastination is a behavior categorized by intentionally putting off an activity, responsibility, project, or conversation, often by finding something else to occupy your time. A common example of this is a student who, instead of studying for a major test, does a chore or plays a game. 

How does procrastination affect productivity? Theories of procrastination

Researchers have a few theories as to why people procrastinate, even with a looming deadline, and suggest that there are multiple reasons, many of which relate to a person’s mindset. Some include the following:

• Having strong negative emotional connections to the task that needs to be completed, such as fear or dread
• Sensing a distinct lack of control over the situation
• The immediate gratification of a distraction offering more emotional incentive than the long-term gratification of completing the task

The connection between procrastination, productivity, and mental health

Procrastination has been identified as a potential symptom of several mental health conditions, including attention-deficit/hyperactivity disorder (ADHD), depression, anxiety disorders, and eating disorders, among others. In these cases, the behavior may not be conscious and may be related to neurology. It is often deeply unwanted and frustrating for the person experiencing the condition, as it can greatly impact their productivity and overall well-being.

What is the STING method for procrastination?

The STING method is designed to help individuals overcome procrastination and be more productive. Here are its components:

• S: Select a task

Begin by selecting one small task you have been putting off and focus on that first. Isolating one thing at a time can reduce the stress associated with trying to complete an overwhelming number of tasks you might be putting off. 

• T: Time yourself

Designate a realistic amount of time to complete the task. If you give yourself too much time, you may be unable to stay focused. If you give yourself too little time, you might end up putting too much stress on yourself to complete the task within that time frame.

• I: Ignore everything else

To increase focus, eliminate potential distractions by turning off notifications on electronic devices. Don’t jump to check your texts or emails until you’ve finished. 

• N: No breaks allowed

To maintain focus, first take care of things that might be an interruption during the task. For example, go to the restroom before you begin. If you’d like, prepare a cup of tea or coffee to bring with you. Set yourself up to work without interruptions or breaks.

• G: Give yourself a reward

When the task is over, treat yourself to something you enjoy. It could be a manicure, ice cream, or just some well-deserved downtime on the couch, for example. Rewarding yourself once you’re done may reinforce the behavior and motivate you to complete other tasks you’ve been procrastinating.

What is the procrastination bulldozer method? How to use this strategy to improve focus

The following steps can help you create a routine for overcoming procrastination.

How to prioritize and address the root causes of procrastination

To begin working through procrastination, look for the source of the problem. Consider the following questions:

• Do I have everything I need to complete this task? 
• Is this a large task that seems intimidating or overwhelming?
• Do I think of the task as boring, unpleasant, or frustrating?
• Is this an important task that I believe I need to do perfectly? 
• Do I have some other emotional attachment to this task that’s driving me away from it?

How to boost motivation

If you can understand why you’re procrastinating, you may be able to find ways to motivate yourself. For example:

• If you are missing something for a task, make acquiring the materials the first step in the process. 
• If you feel overwhelmed by a large task, break it down into a to-do list of smaller, more manageable tasks.
• If you consider the task boring or unpleasant, find ways to make it more pleasant, such as listening to music you enjoy, watching a show while you work, or giving yourself a small reward to look forward to.
• If you experience the need to do a task perfectly, do a “first draft” where you allow yourself to simply focus on getting the task finished. Know that you can always adjust or redo it later, but it is often much easier to work from a draft than it is to work from nothing.

Signs you are using the bulldozer method

You may be using the bulldozer method if, when you have a task to finish, you push yourself to complete the whole thing without dealing with any underlying emotions or concerns. One thing to note is that, although this may be helpful in the short term, it may not resolve the factors that lead you to procrastinate in the first place.

Why people use the bulldozer method

People typically use the bulldozer method when other mindset shifts and strategies aren’t effective. Some report that it has worked wonders for them, but don’t lose hope if this method seems to fail for you. There are many other ways to combat procrastination, including working with a therapist to address the root of this challenge.

When the bulldozer method backfires

In some cases, using brute force to get yourself to complete tasks can lead to challenges like burnout and increased procrastination, which can be a sign that you could benefit from support. Dealing with these difficulties effectively may require you to address the underlying matter leading to procrastination. This may be a concern, like anxiety, fear of failure, or low self-esteem, which can be explored in therapy.

Social support and accountability

Seeking accountability from friends, family members, or other people in your life can be helpful in overcoming procrastination. Holding each other accountable can be more fun than working toward goals on your own, and it may give you a sense of hope. Even if you fail, a friend can help you jump back into the task at hand.

Online therapy for procrastination and productivity

If procrastination is negatively affecting your life, you may consider seekingprofessional support in the form of online therapy. With virtual therapy through a service like BetterHelp, you can be matched with a therapist who has experience helping individuals overcome procrastination. They can offer you expert insight and techniques to identify and address the challenges you’re experiencing, and the therapy process can take place from the comfort and convenience of your own home.

Additionally, research has shown that not only is online therapy more affordable and reachable than in-person therapy, but it is also just as effective at offering long-term treatment for a range of mental health conditions. This means that you do not have to sacrifice quality of care for convenience, as online care can be just as helpful as traditional face-to-face therapy.