Procrastination usually goes hand-in-hand with excuses – you know, those good-sounding “reasons” you come up with to avoid doing your work.
Don’t feel bad. We all do it. But if you want to overcome procrastination, you have to learn how to overcome your excuses.
A lot of people will tell you to “stop making excuses,” but that’s bad advice. Excuses aren’t made by choice. They are automatic thoughts that pop up in response to the resistance you feel to doing hard things.
So instead of trying to stop making excuses, you need ways to combat the excuses your mind generates. Here are four ways to do that.
1. Argue Against Your Excuses
Many of your excuses are simply not true. So when they pop up, argue with them. (Basically, argue with yourself.) Don’t believe everything you think.
False excuses are convincing because they always contain a partial truth:
- “I don’t feel like it, so I can’t.” It’s true that you don’t feel like doing the work, but it’s not true that you can’t. Motivation isn’t required for you to take action. You can make your own motivation by getting started.
- “I’m too busy.” It’s true that you’re busy, but it’s not true that you’re too There is enough time if you let go of the unimportant tasks and distracting time-wasters that steal you away from the work that really matters.
- “I can’t write a perfect essay, so I shouldn’t write anything at all.” Actually, you’re not expected to write a perfect essay. In fact, there’s no such thing as a perfect essay. You’re expected to try. It’s far better to turn in a poorly-written essay than no essay at all. Start with what you have and go from there.
- “I don’t know how to do all of these math problems correctly, so I can’t do the assignment.” Actually, the assignment is to try all of the problems. It’s okay if you get them wrong, as long as you attempt each question. Plus, you have access to many helpful resources, like YouTube and Khan Academy that can help you understand the math. Being resourceful is an example of the next strategy.
2. Problem Solve
Some excuses are true and could be seen as valid reasons to avoid the work. When this happens, ask yourself proactive questions like, “Despite this issue, how can I take action?”
- “Using a planner doesn’t work for me because I never remember to check it.” Create a system of reminders that make it more likely that you’ll check your planner. This could be a recurring appointment on your phone that reminds you, every day at 5pm, to check your planner. Or it could be a physical note, left somewhere you’ll definitely see it, such as the door to your bedroom or the bathroom mirror.
- “I always get side-tracked by the internet while I’m trying to study.” Do your studying away from computers, tablets, and smartphones. If you must use a computer for your work, use site-blocking software to make it impossible to visit distracting websites. If you have to keep your phone on you, put it in do-not-disturb mode or airplane mode.
- “I can’t exercise because I don’t like going to the gym.” There are literally thousands of ways to exercise. Choose something that’s convenient, fun, or both. Do body weight exercises at home while listening to music. Watch TV while you ride an exercise bike. Find a sport to play with a friend. Figure out something that works for you.
- “I’d like to eat healthier, but I don’t have time to cook every day and fast food is so easy.” Cook healthy food in bulk, so you have quick access to nutritious meals. Or visit the deli at a natural-foods grocery store, where the options are healthy, delicious, and fast. Sure, they’re more expensive than McDonalds, but the healthy choice is cheaper in the long-run. Keep a supply of healthy snacks to mitigate the temptation to eat junk food. Things like nuts, berries, snap peas, and baby carrots don’t require any prep-time.
3. Use Excuses as a Reverse Indicator
An excuse seems like a signal to avoid doing the work, but it’s actually the opposite.
The more important a task is, the more excuses you’ll generate to avoid it. Remember, resistance is a compass that points you toward the things you need to do most.
So when your brain generates excuses, see that as a reason to start, not a reason to avoid.
4. Ignore Them
Lastly, you can just ignore your excuses. Your brain had a thought, but you don’t have to do anything in response to that thought.
You can take action even as you’re thinking about why you shouldn’t. We do this all the time with bad habits, so we can also do it with good habits.
And because actions speak louder than thoughts, simply doing the work is the best way to combat your excuses and the feelings that go with them.
Chris Loper has been working as a tutor and academic coach since 2014, racking up over 13,000 hours of experience supporting students.
Along with Greg Smith, Chris is the co-creator of Parenting for Academic Success, a series of classes that create empowered parents, confident students, and harmonious families.
Chris writes the popular self-improvement blog Becoming Better, where he also offers habit coaching, helping busy adults with habit formation and productivity.
Chris’s most recent endeavor combines his academic and habit-formation expertise to help students thrive in college. Visit SmartCollegeHabits.com to learn more.
In 2021, he published a humorous memoir titled Wood Floats and Other Brilliant Observations, a book that blends crazy stories with practical life lessons.
He lives in Issaquah, WA, where he is the owner of South Cove Tutoring.