We often mistake our procrastination behavior for poor time management skills and laziness, blaming ourselves for delaying unchecked boxes on our to-do lists. However, procrastination is deeper than that.

Falling into the procrastination trap often offers us something valuable: avoidance of feeling bored, incompetent, or feeling stressed. Yet, the horrible truth is procrastination causes more harm than expected. Here are some tips that help you stay on track and, at the same time, stay sane.

Tip #1: a slight shift in perspective; instead of thinking about how hard or bad it feels to do this, focus on why you’re doing this in the first place. The end goal of this task is to help you to conquer your setbacks. So instead of saying, in your head, “I have to” do this, you can say, “I want to” do this. For example, instead of saying, “I have to stay late at work to do an extra job tonight,” you can say, “I want to do this extra job; I know it is taking me a step closer to promotion.”

Tip #2: adjust the perfectionism mindset. Perfectionists often fall into the all-or-nothing trap leading them into procrastination. So, what causes a person to be a perfectionist is the belief that their grades, rankings, evaluations determine their self-worth. In addition, their constant fear and avoidance of failure:  “if I’m not perfect, I’m a total failure.” It’s too risky for them, so they procrastinate for self-protection. It all originates from self-love. Aim for greatness, NOT perfection.

Tip #3: The mood changer. Psychologists have found that often individuals procrastinate not necessarily to avoid the task itself but to avoid the unpleasant feeling that emerges from the task. Procrastination often offers short-term relief but costs us prolonging guilt, stress, and overthinking.  Ironically what makes us feel better is doing the same job we’re avoiding. So, keep reminding yourself that procrastination is nothing but a u-turn from the actual task itself. Yet taking “baby steps” is the solution. Take on smaller tasks first to motivate you to keep going. This will make you feel satisfied that you’re getting something done and rebuild your confidence to meet larger goals.

Procrastinators may stop procrastinating if they understand its causes and misconceptions. It is not a  lifetime habit! Remember, the cost of procrastination is the life you could’ve lived.