Procrastination

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.