Procrastination is common, and from personal experience, it is very frustrating! It can be defined as postponing or delaying a task or activity. Procrastination can lead to missed deadlines, increased stress, and a sense of guilt or failure. However, with the right strategies and mindset, procrastination can be conquered.
Why Do We Procrastinate?
When people don’t feel motivated to undertake a task, they may put it off until later or just avoid it altogether. Fear of failure is a common reason why people procrastinate, putting off a task because they fear they won’t be able to complete it satisfactorily. When a task feels too big or complex, people can feel overwhelmed and postpone it until they feel better prepared or have more time (which may not necessarily come within the anticipated timeline for completion).
Perfectionism can be another cause of procrastination when a task is delayed until it can be completed perfectly. If someone feels they don’t have enough time to achieve a level of perfection, then procrastination may loom. Lack of time-management skills such as being unable to prioritise tasks, or break down large tasks into smaller ones can lead to procrastination. Being easily distracted is a source of my procrastination. There are so very many distractions such as mobile phone notifications or emails, or social media updates or looking at the clouds move across the sky!
What Helps with Procrastination?
One of the most effective strategies is breaking tasks into smaller, manageable pieces/steps. This can help seemingly huge tasks seem less overwhelming and ultimately more achievable. Setting specific goals and deadlines provides motivation for task completion. Creating a to-do list can help prioritise tasks and ensure there is sufficient time scheduled for completion. Using time-management techniques helps reduce procrastination.
However, and this is true in my case, procrastination is a coping mechanism when faced with the enormity of an anxiety-causing task with an unclear outcome when cleaning and tidying become more attractive! That then leads to thoughts about the procrastination which exacerbates stress about procrastination in the first place so it can become circular.
Eliminating distractions such as turning off social media or email notifications can be helpful (I know this first hand). Working in a quiet workspace with mobiles in a different room reduces distraction and can help increase focus. Holding yourself accountable to a partner or to a work colleague can provide sufficient motivation for completing tasks. Practicing self-compassion is important for reducing procrastination. Instead of beating yourself up about procrastinating, focus on taking small steps towards completing the task. Telling myself to stop procrastinating rarely works instead DO ONE THING. Literally do something! I set the timer for ten minutes and do one thing. That’s it then I’ve made a start and I’m out of the traps. I also try to imagine just how amazing finishing will feel which can be hard to visualise but it is helpful!
Making a specific plan for when, where, and how a task will be completed is useful. That helps you imagine exactly what needs to be done next, providing a clear plan of action. Rewarding yourself can be a helpful strategy – have a series of rewards when tasks are completed can provide motivation and reduce procrastination.
Reframing involves changing negative or self-defeating thoughts about a task or situation into more positive, motivating thoughts. Maybe thinking of a time when you did something similar or reminding yourself of how you know you can do this might be helpful. We thrive with praise – so self-praise is important. Recognise what you are doing and getting done rather than what is not yet complete. Goal-setting can reduce procrastination. Setting specific, achievable goals can provide motivation and structure for task-completion. Try time management techniques or the Pomodoro Technique:
Set a timer for 25 minutes. Focus on one task until the timer sounds.
That’s one Pomodoro completed.
Take a five-minute break.
After four completed Pomodoros, take a 15-30 minute break.
Self-compassion and relaxation techniques can als0 help reduce anxiety and increase focus, which in turn can reduce procrastination.
In conclusion, procrastination is common and interferes with productivity, success, and overall well-being because it’s frustrating to feel stuck. So set a timer for ten minutes and do something! A done something is better than a perfect nothing.
www.carolinecrotty.ie
Time is a precious resource in limited supply. No matter how often we wish for more time, only seven days a week remain! Time management is a critical skill that can significantly impact our personal and professional lives. Good time management can help us accomplish more, reduce stress, and improve our overall quality of life.
Planners/Calendars
An effective time management tool is using a planner or calendar. Write/enter all appointments, deadlines, and tasks to keep them in one place. This ensures you won’t forget anything important. Use your daily planner to set goals and track progress. Sleep, nutrition, exercise, and friends/family time can be scheduled too.
Set Priorities
The first step in effective time management is setting priorities. Determine what tasks are most important and which can wait. Complete high-priority tasks first (i.e. urgent and important tasks) and then move to lower-priority ones. This will help keep you on track and ensure you are making progress on critical tasks.
Break Tasks into Smaller Pieces
Big tasks can seem overwhelming, which can lead to procrastination. To avoid this, break big tasks into smaller, more manageable pieces. This can help you make progress on a task without becoming overwhelmed. When tasks are overwhelming, give maximum effort for 15-30-minute intervals to help avoid procrastination. Getting something done will make the task appear less daunting, which can help keep you motivated.
Avoid multitasking
Although tempting, there are more effective ways of managing time than multitasking because trying to do too many things simultaneously can decrease productivity and increase stress. It’s better to focus on one task at a time and complete it before moving on to the next task. This approach can help you maintain concentration.
Learn to Say No
Saying “yes” can mean taking on more than you can handle. Saying “no” can be difficult but essential for effective time management. Before agreeing to any request, ask yourself if it aligns with your priorities or if it is something that you can/want to do – if it doesn’t, then politely decline. Say “I’ll get back to you about that” if you are inclined to blurt out a “yes” without thinking!
Take Breaks
Working for long periods without a break makes us less productive. It may seem counterintuitive to take breaks, but taking regular breaks helps us recharge and refocus. Use breaks to do something that relaxes and energises you, such as going for a walk or listening to music.
Delegate
Delegating tasks to others better suited to handle them can free up your time and help you focus on tasks only you can do. Before you delegate a task, make sure the person you’re delegating to has the necessary skills and resources and is clear about what is needed of them.
Set Achievable Goals
Setting goals is an essential part of effective time management. Don’t set yourself up for failure by setting goals that are too ambitious or unrealistic. Instead, set challenging but achievable goals and work hard to reach them.
In conclusion, effective time management is essential for accomplishing more, reducing stress, and improving overall quality of life. Make the most of limited time by setting priorities, using a planner, breaking tasks into smaller pieces, avoiding multitasking, learning to say no, taking breaks, delegating tasks, and setting realistic goals. It’s a skill that can be learned – be patient with yourself while you learn to say ‘no’!
Putting Off Procrastination!
At home if I’m spotted tidying or cleaning, the question is asked: ‘Caroline, what are you avoiding?’ because if I’m cleaning, it’s evident that I ought to be doing something else entirely!
Caroline cleaning = Caroline procrastinating!
So what is procrastination? It’s dithering or delaying or postponing something that we know we should/would/could be doing but have difficulty getting started or finishing!
Procrastination is part of being human but it can get us in trouble when there are negative consequences for not following through and completing important tasks particularly for work or college.
There are several reasons why we procrastinate and they’re each individual.
Do you know why you procrastinate? What are your procrastination distractions i.e. the activities used as a diversion away from whatever needs to be done?
People joke about putting off procrastination! It’s not laziness. It’s not (always) a result of poor time-management. I hear arguments that tasks are often left to the last minute because ‘I work best when under pressure’. This translates as last-minute-dot-com and there are risks with this approach e.g. someone could get sick, software mightn’t work, issues with childcare etc. It also means that we don’t give the task our best effort – we do the best we can in a limited timeframe.
We might procrastinate because we feel tired and don’t have the energy to start. We might think life is far too short to spend time doing boring tasks. We may feel unmotivated. It could be a case of ‘if I never start, then I can’t fail’ or ‘if I start, I will fail’ or ‘it won’t be perfect so I won’t do it’ or ‘others would be way better than me at this so why bother?’
There are several reasons why we procrastinate e.g. low self-esteem, perfectionistic tendencies, overwhelmed, catastrophic thinking, anticipating disapproval etc.
The issue with procrastination is that it usually doesn’t help us feel better. We can avoid something for a while but in the long run, we may potentially feel worse because pressure mounts and tasks don’t magically disappear.
What to do?
ACCOUNTABILITY. Tell someone! Holding yourself accountable can help motivate you to kick-start the task. This person can also offer support if needed.
PLAN. What exactly needs to be done? Write a list of tasks in order of priority. Determine the time required for their completion. Be specific.
SET GOALS. Desmond Tutu said “there is only one way to eat an elephant, a bite at a time” meaning even those tasks that may initially appear impossible, can be accomplished by completing little parts, one at a time i.e. taking baby steps in the right direction!
Looking at any task in terms of smaller pieces makes it less intimidating. Break down every task into daily, weekly monthly goals* etc. depending on your schedule.
FOCUS. Keep your eye on what you want to achieve rather than on what you’re trying to avoid. Once you make a start, examine what’s going well. Stay focused on successes and little wins.
SELF-TALK. Motivational rather than critical self-talk is necessary and beneficial. Pay attention to your inner critic. This is not a time for criticism but rather a time for encouragement and praise.
IGNORE DISTRACTIONS. Resist the urge when tempted to use an excuse or, as in my case, to go cleaning! Fight against any delaying tactics. Make a ten minute start on something. Turn off your mobile or leave it in another room.
A done something is better than a perfect nothing! Some people start with tough tasks and this is entirely personal preference for me starting something is best. Once off the starting blocks, you’re on your way towards success. *Reward yourself every time you finish a goal.
If you cannot get started, decide whether this task is absolutely necessary because sometimes giving up can be a relief – perhaps talk this through with a friend, in confidence or gain perspective with a counsellor or psychotherapist.
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
Copyright 2021 Caroline Crotty. All rights reserved. Website by 
