Procrastination - a word I am all too familiar with. It's that sneaky habit of postponing tasks we know we should be doing, often for reasons that are seemingly beyond our control. While it's a common behavior, procrastination can wreak havoc on our productivity, well-being, and even our self-esteem. Let’s explore the phenomenon of procrastination, its underlying causes, and practical strategies to overcome it.
Procrastination is a complex and multifaceted issue, and its roots can be traced to various psychological, emotional, and situational factors. Here are some common aspects of procrastination:
Fear of Failure: One of the most prevalent reasons we procrastinate is the fear of not meeting our own or others' expectations. The pressure to perform perfectly can lead to paralysis.
Lack of Motivation: When a task feels uninteresting or lacks personal relevance, it's easy to delay it in favour of more appealing activities.
Poor Time Management: Unrealistic time management can lead to a backlog of tasks, the overwhelming to do list then become difficult to prioritise and leads to avoidance.
Perfectionism: Striving for perfection can result in a "waiting for the perfect moment" mindset, which effectively delays starting anything.
Instant Gratification: Modern technology has made it easier than ever to indulge in instant gratification activities, like scrolling through social media, distracting us from important tasks.
As a recovering perfectionist and people pleaser my main cause for procrastination is a fear of failure. The standards I impose on myself, and that I assume others expect of me, are impossible to reach. To protect myself from this perceived failure I avoid doing the task at all. “If I never start, I can’t fail!” Then, when I find myself having to rush the task at the last moment I have an excuse when I present the ‘imperfect’ piece of work… “It’s not perfect because I ran out of time!” Leaving it until the last minute gives me permission to produce adequate (not perfect) work.
In the short term this leads to frustration, and in the long term procrastination can have some really profound consequences:
Stress and anxiety: The looming deadlines and the knowledge that you're not making progress on your responsibilities can lead to chronic stress and anxiety.
Missed opportunities and wasted time: Procrastination can cause you to miss out on opportunities, both personal and professional, as you consistently push things to the back burner.
Decline in quality: Rushing to complete tasks at the last minute often results in lower-quality work and missed details.
Self-esteem issues: Repeated procrastination can erode your self-esteem as you begin to doubt your ability to follow through on commitments. It leaves us feeling guilty, frustrated, disappointed and with a harsh, self-critical inner dialogue.
The good news is, we can break the habit of procrastination. And from this reduce our stress and anxiety, channel our energy effectively, and rebuild our confidence and self-esteem. Here are some of the strategies I’m using:
Awareness of why: Once we know why we procrastinate we can begin to break the habit down.
Let go of perfectionism: Easier said than done, I know. I like to use Brene Brown’s ‘Sh**y First Draft’ approach. I allow myself to produce something that doesn’t need to be good. This helps me to make a start without any pressure.
Ask for help and accept it: If you’re struggling to get started because you’re overwhelmed by the task and don’t know where to begin, talk to someone! Let them offer a fresh perspective.
Break the task down into bite sized chunks: Step back from the end result. What’s the first small step you need to take? Just do that. Once that’s done, move on to the second step and so on.
Take a deliberate break: If you find yourself procrastinating, rather getting frustrated at yourself take an actual break. Step away from the task completely, do something that clears your mind and helps refocus.
Believe in your ability: You can, and you will!
Think about ‘future you’: How can you help ‘future you’ and make their life easier?
Minimise distractions: Create an environment that supports your focus… phone out of reach, use the do not disturb setting, TV off. I love absolute silence, but if that’s not your jam maybe a bit of background music helps.
Celebrate the little wins: Reward yourself for getting the ‘sh**y first draft’ done. Reward yourself for taking the first small step. The end result won’t come without these first steps so recognise their importance and be proud of yourself for getting them done.
Procrastination is a universal challenge, but it doesn't have to dictate the course of your life. By understanding the underlying causes and implementing practical strategies to overcome procrastination, you can regain control of your time, reduce stress, and move closer to achieving your goals. Remember, the journey toward defeating procrastination is a gradual one, and setbacks are part of the process. What matters most is your commitment to making positive changes and taking the first step toward a more productive and fulfilling life. Be kind to yourself and be patient.
What causes you to procrastinate?
What strategy will you use to overcome procrastination?
If you need a helping hand, I’m here for you!