Lessons from My Life

The Usefulness of Useful Backup Tasks: A Procrastinator’s Guide to Productive Procrastination

How I use backup tasks to turn procrastination into progress

As a seasoned procrastinator, I’ve spent countless hours each day engaging in random, meaningless activities to avoid working on tasks that truly matter. You know what I mean — when writing that important report feels like climbing Everest, but cleaning your entire desk sounds totally doable.

• Preparing that proposal is so important — so let me spend 2 hours deciding the font size and margins and every insignificant beautification aspect.
• I need to prepare for that very important meeting, and I don’t have a lot of time, so I better start right away — but… let me first research how to run meetings!
• I just finished 10% of the project — now I’ll take a short break and do… Nothing for 5 hours!

Sound familiar?

The Procrastination Trap

We’ve all been there: a looming deadline, an important project, or a challenging task sits before us, and suddenly, everything else seems more appealing. The more important the task, the more your brain craves easy, dopamine-fueled distractions. Before you know it, you’re:

• Endlessly scrolling social media
• Checking the news for the umpteenth time
• Reorganizing an already tidy space
• Binge-watching “how to be productive” videos on YouTube (oh, the irony!)
• Devouring health and fitness videos, as if watching them will melt your belly fat and also complete that dreaded project

These activities give your brain a temporary escape as you forget, or ignore, important tasks and binge on easy, mindless time-pass activities. But soon the guilt sets in, and you’re even more behind on what you really need to do. If you’re already late on that important email, delaying it by watching random videos online won’t make you feel any better, right?

Breaking the Cycle

So, how do we break this cycle and avoid wasting precious time on meaningless activities? There are numerous articles, books, videos, and other resources out there to help you get out of the procrastination trap. Only, most of them don’t work for most people most of the time. To truly address procrastination, it’s crucial to identify the root causes of your procrastination and address them, and doing this can be difficult enough that you will figure out a way to procrastinate on it.

Does this mean you are a lost cause? No, that’s not what I’m saying. What I am saying is that you need simple strategies to prevent you from ruining your day while you are still struggling with procrastination. You will likely address procrastination the right way at some point. But in the meantime, you need a way to make your procrastination productive.

Enter: The Useful Backup Task

One strategy that’s helped me is creating a reserve of backup tasks — things that are meaningful, but don’t feel overwhelming. These tasks serve as a lifeline for when the procrastination bug bites. The idea is simple: if you’re going to avoid work anyway, why not make that avoidance useful?

Here’s how to make backup tasks work for you:

1. Identify low-effort, high-reward tasks that contribute positively to your life.
2. When you feel the urge to procrastinate, choose one of these tasks rather than falling into mindless time-wasting.
3. Fully engage in the activity — knowing that you’re still making progress in some area of your life, even if it’s not your most important task.

Examples of Useful Backup Tasks

Here are some of my go-to backup tasks that help me stay productive, even while procrastinating:

1. Reading

Create a curated list of books you’ve been meaning to read, whether for fun or personal growth. When work feels overwhelming and you’re tempted to lose yourself in mindless scrolling, reach for one of these books instead. Not only will you give your mind a break from the stressful task at hand, but you’ll also be expanding your knowledge and engaging in a fulfilling activity.

2. Cooking

If you often rely on packaged foods or takeout, consider using your procrastination time to cook a meal from scratch. This activity offers multiple benefits:

• It provides a hands-on, tactile break from mental tasks
• Improves your culinary skills
• Contributes to better health through nutritious, home-cooked meals
• Offers a sense of accomplishment upon completion

3. Exercise

Keep a list of quick workout routines or yoga sequences that you can do in 15–30 minutes. When the procrastination bug bites, get moving. Exercise not only improves your physical health but also boosts mood and cognitive function, potentially making you more prepared to tackle your primary tasks afterward. If you are at home, pop on some comfortable clothes before exercising. And if possible, go outdoors. The change of clothes and surroundings will be extra helpful in giving your mind a break from work stress, letting you feel renewed when you come back.

4. Learning a New Skill

Use your procrastination time to make progress on a skill you’ve always wanted to develop. This could be learning a new language through an app, practicing an instrument, or working on a craft project. The key is to choose something that interests you but doesn’t feel as daunting as your main responsibilities. I personally like to practice my guitar or work on my writing. Writing an article can take several hours, and I split that effort into a few different sessions. That way, it fills in as a good backup activity for 1–2 days or even longer.

5. Mindfulness and Meditation

When stress is driving your procrastination, consider using that time for mindfulness exercises or meditation. Even a short session can help reduce anxiety and improve focus, potentially making it easier to return to your primary tasks with a clearer mind.

Tips for Building Your Backup Task List

To get started with your own list:

1. Brainstorm activities that are meaningful but not as demanding as your main tasks.
2. Keep the list handy, so you’re ready the next time you feel the urge to procrastinate.
3. Match tasks to your energy levels — if you’re mentally drained, pick something physical like a short workout.
4. Give yourself a pat on the back — even though you’re still avoiding your most crucial tasks, there’s a silver lining: you’re not wasting time completely. Instead, you’re getting other useful things done.

The Limitations of This Approach

It’s important to note that while useful backup tasks can make procrastination more productive, they are not a cure for procrastination itself. To truly address procrastination, it’s crucial to:

1. Identify the root causes of your procrastination (e.g., fear of failure, perfectionism, lack of motivation)
2. Develop strategies to address these underlying issues
3. Build better time management and productivity habits

There are numerous resources available on dealing with procrastination, including books, articles, and professional help. I’ll be sharing more about my personal experiences and strategies in future posts, which you may find helpful in addressing your own procrastination tendencies.

Conclusion: Making the Most of Every Moment

While the goal is ultimately to overcome procrastination, building a reserve of useful backup tasks ensures that even your moments of weakness contribute to personal growth and life improvement. By redirecting your procrastination energy into meaningful activities, you can:

• Reduce guilt associated with “wasted” time
• Potentially lower stress levels by engaging in enjoyable, low-pressure tasks
• Cultivate new skills and habits that enrich your life overall
• Make progress in various areas of your life

Remember, the journey to overcoming procrastination is often a long one, filled with ups and downs. By implementing useful backup tasks, you’re taking a positive step towards making even your procrastination moments count. So the next time you find yourself dodging a big task, reach for your list of useful backup tasks and make your procrastination productive.

What useful backup tasks will you add to your list today?