Focus, Motivation and Procrastination

Getting started on tasks is often the hardest part as it can feel challenging to find motivation and focus, resulting in a tendency to procrastinate. Procrastination is a protective response to fear, and we procrastinate for a variety of reasons: the task feels too big and overwhelming, the task feels boring and uninteresting, or our work doesn’t feel good enough. We know that motivation follows action, so consider what action you can do to spark your motivation. We offer some tips below to try.

Tips for Finding Focus and Motivation

Break tasks down into small steps and make a list
- A big task can feel overwhelming; break it down into small steps and work on one step at a time.
Start with an easy win
- Beginning with a low-effort task can be one small step to spark your motivation. Try writing the title page, make a list of key search words for your research, or write out a to-do list!
Consider your focus time.
- When are you most productive during the day? Try scheduling your toughest task at the time of day you feel your best. How long can you usually focus before reaching a brain burnout? Aim to schedule a break before you reach that burnout time.
Pomodoro Technique
- Choose a task to work on and set a timer for 25 minutes (or whatever time feels doable for you). While the timer is running, try your best to focus on the task; if a distracting thought comes to mind, quickly jot it down and come back to the task. When the timer is up, set it again for a 5 minute break. Try to take a true brain break during this time: stretch, grab a snack, move around. Repeat this for a few more rounds before taking a longer break.
- See our YouTube Video: Using the Pomodoro Method to Get your Work Done
Set up your space
- What do you need to be productive and focused? Music/sound? Try listening to brown noise to help with focus!
Eliminate distractions
- Do your best to block anything that can interrupt your focus. If your phone is a big distraction, try turning it off, keeping it in your bag, or timing your phone break before getting back to work.
Find an accountability buddy
- Work alongside someone, share your work plan with a friend, or ask someone to check-in on your progress.
Incentivize yourself
- What can you reward yourself with for staying focused?
Reverse To-Do List
- Make a list of the tasks you’ve already accomplished to show yourself proof of your progress and what you’re capable of!
5-Minute Rule
- If you don't feel like starting on something, make a deal with yourself that you will work for 5 minutes. If you still feel the same way after 5 minutes, do something else. Typically, we can keep going once we've started!