What Is The Procrastination Bulldozer Method?

Medically reviewed by Arianna Williams
Updated February 21, 2024by BetterHelp Editorial Team

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 work, it can become a frustrating habit. 

What is procrastination?

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. 

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Why do we procrastinate?

Researcher have a few theories as to why we procrastinate, and suggest that there are multiple reasons. Some include

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

Procrastination has been identified as a symptom of several disorders and conditions including ADHD, depression, anxiety, 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. 

How to use the procrastination bulldozer method

Research has identified some methods for overcoming procrastination. One of the most popular is the procrastination bulldozer method, so named because it aims to clear away the causes and methods of procrastination as a bulldozer removes debris in a work zone. The following steps can help you create a routine for overcoming procrastination.

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To begin working through your procrastination, it’s a good idea to 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 feels intimidating or overwhelming?
  • Do I think of the task as boring, unpleasant, or frustrating?
  • Is this an important task that I feel the need to do perfectly? 
  • Do I have some other emotional attachment to this task that’s driving me away from it?

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 feel 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.

Online therapy for procrastination resolution

If you feel that procrastination is negatively affecting your life, you may consider finding professional support in the form of online therapy. With online therapy through a service like BetterHelp, you can be matched with a therapist who is familiar with situations just like yours. They can offer you expert insight and techniques that you can use to improve your symptoms, and it can all happen from the comfort and convenience of your own home.

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

Takeaway

Procrastination can be a frustrating behavior to resolve, especially when it gets to the point of deeply affecting a person’s life or goals. With the appropriate treatment and routines, you can learn to work through procrastination and regain control of your productivity. Talking to a licensed therapist can help.
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