What To Do About Procrastination
Do you find yourself saying any of the following?“I work better under pressure.” “It’s fine to leave it til the last minute.” “I’ll get it done eventually.” If you’ve ever found yourself uttering one of these phrases, you might be a procrastinator!
Delaying actions and tasks, even when deadlines loom, is a typical behavior pattern called procrastination. This habit can adversely affect productivity and success, and individuals who procrastinate often encounter difficulty initiating tasks and may opt to engage in alternative activities instead, such as using their phones. Despite the potential drawbacks, procrastination is widespread in our society.
It is important to understand the reasons for this behavior, its consequences, and strategies to combat it.
Why do I procrastinate?
There are numerous factors that can lead to procrastination. Sometimes, it's due to a lack of motivation or a desire to complete the task at hand. Other times, fear of failure can hold us back from taking action. The task itself and its outcome can also be linked to our tendency to procrastinate.
Our personality traits may also contribute to procrastination. For instance, perfectionists might delay starting a task to avoid turning it into a more challenging goal. Additionally, those who struggle with time management often procrastinate because they are unable to plan their time effectively.
Our personal history and environment can also play a role in procrastination behaviors. If we have a history of procrastinating, it can become a habit that's difficult to break. Moreover, environmental distractions like phones, people or other tasks can be powerful contributors to procrastination.
What's the harm in procrastinating?
There are many factors that contribute to developing procrastination habits, but why is this a problem? Regular procrastination can lead to numerous negative consequences. It can affect various areas, such as:
Productivity: Procrastination reduces productivity and work output.
Stress: Procrastinating frequently leads to increased stress and anxiety.
Growth Opportunities: Procrastinators often miss out on new opportunities and delay tasks that could lead to personal growth.
Relationships: Procrastination can harm professional and personal relationships due to unreliability.
This is just a small sample of the negative impact procrastination can have. It's important to take action!
How can I overcome my tendency to procrastinate?
There are several techniques you can try to help overcome your tendency towards procrastination. I have compiled some helpful tips and tricks for you to explore:
Start Small: Starting with a small task instead of a large one builds confidence and momentum, making it easier to tackle larger tasks later.
Break It Down: When faced with large tasks that consist of multiple components, it can be overwhelming. Instead of adding one large item to your to-do list, such as cleaning the house, try breaking it down into smaller components. For example, you can do the dishes, fold the laundry, and vacuum the bedroom separately. This may result in more items on your list, but each item will feel more manageable and easier to approach.
Time Chunk: One effective way to maintain concentration is by using a timer for tasks. For instance, if you have a lengthy paper to write, consider setting a timer for 20 minutes and committing to writing during that time. Knowing that you'll have a break once the timer goes off can help you stay focused and avoid distractions during that particular time period.
Phone Free: Let's discuss phones once more! Regardless of whether you're working on your computer or cleaning your house, your phone can be a constant source of distraction. It's easy to get sidetracked when you hear it beep or simply see it nearby. When you need to stay focused and avoid distractions, it's best to put your phone away and out of reach.
To-Do List: One helpful tip to stay focused and on track is to use a to-do list. Make sure to break down larger tasks into smaller, more manageable ones. Identify the essential tasks that must be done each day, and then add a few bonus tasks if time permits. At the end of the day, create a to-do list for the following day to stay organized and productive.
The key to overcoming procrastination is committing to taking action. Any small step is progress and will motivate you to keep moving forward!
Candice is a qualified Licensed Psychologist, based in San Diego, United States.
With a commitment to mental health, Dr Seti provides services in English, including Coaching, Counselling (General), Mindfulness, Online Counselling / Phone Therapy, Psychology (Clinical), Psychotherapy (Individual), Therapy, Therapy (Individual) and Therapy (Online).
Dr Seti has expertise in Body Image, Eating and Food Issues, Obesity and Compulsive Eating, Online Counselling, Self-Care, Self-Esteem, Sleep Disorders and Stress Management.
Click here to schedule a session with Dr Seti.
Important:
TherapyRoute does not provide medical advice. All content is for informational purposes and cannot replace consulting a healthcare professional. If you face an emergency, please contact a local emergency service. For immediate emotional support, consider contacting a local helpline.
Find a Therapist
Find skilled psychologists, psychiatrists, and counsellors near you.
