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Ever find yourself scrolling through social media mindlessly when you really should be working on that looming deadline? Welcome to the club! Procrastination is a common foe that plagues even the most well-intentioned among us. But what exactly is it, and why can’t we seem to shake it?
What is procrastination?
Procrastination is the act of voluntarily delaying or postponing a task despite knowing there might be negative consequences. It’s a far cry from simple laziness. Unlike laziness, which is a general lack of motivation, procrastination is an active choice to put things off, often laced with a layer of guilt or anxiety.
It’s like a weird internal tug-of-war, where we know we should be doing something important, but we find ourselves drawn to less important activities that provide a temporary escape or distraction.
This can be anything from scrolling through social media to cleaning the kitchen (when there are more pressing matters at hand). The key here is that these distractions don’t actually address the looming task, they simply delay it.
According to Verywell Mind, Joseph Ferrari, a professor of psychology at DePaul University in Chicago and author of “Still Procrastinating: The No Regret Guide to Getting It Done,” states that around 20% of US adults are chronic procrastinators. This means that a significant portion of the population struggles with this behaviour, making it a well-researched phenomenon.
Why do we procrastinate?
There are many reasons why we procrastinate, but some of the most common culprits include:
Fear of failure
We might avoid starting a task because we’re afraid we won’t do it well. This fear can be crippling, leading us to believe that any attempt will result in disappointment or judgement. Sometimes the fear isn’t necessarily about the end product itself, but the fear of the process of creating it.
Overwhelm
A large or complex task can feel daunting, leading us to put it off entirely. When a project seems like an insurmountable mountain, it’s easy to get paralysed and avoid taking that first step. This can be especially true if the task lacks clear instructions or feels like it requires a specific skill set we don’t possess.
Perfectionism
The need for everything to be perfect can paralyse us, preventing us from even starting. Perfectionists often set unrealistic expectations for themselves, and the fear of falling short can lead to procrastination. They might become fixated on minor details or the potential for errors, hindering progress.
Impulsivity
We might get distracted by more enjoyable (but less important) activities. In today’s world filled with constant notifications and readily available entertainment, it’s easy to get sidetracked by the allure of instant gratification. Social media, video games, or even mindless cleaning can become a procrastination trap, offering a temporary escape from the demands of the task at hand.
Lack of clarity
Sometimes we procrastinate because we simply don’t know where to begin. A task might seem ambiguous or lack clear instructions, leaving us feeling lost and unsure of how to approach it. This can be especially true for open-ended projects or those that require collaboration with others.
Low self-efficacy
This refers to a person’s belief in their ability to succeed in a particular situation. If we don’t believe we have the skills or resources to complete a task, we’re more likely to put it off. This can be a vicious cycle, as procrastination itself can reinforce feelings of inadequacy.
Understanding the reasons behind our procrastination is the first step to overcoming it. By identifying our personal triggers, we can develop strategies to stay focussed and motivated.
How does procrastination hurt us?
Procrastination can have a domino effect on our lives, negatively impacting our mental and physical health, personal lives, and overall well-being. It’s a cycle that can be tough to break, but understanding its consequences is a crucial first step.
Mental and physical health
The stress and anxiety caused by looming deadlines and self-doubt can take a toll on our mental well-being. Procrastination can also lead to unhealthy coping mechanisms, such as emotional eating or neglecting sleep, further impacting our physical health.
Personal life
When we procrastinate on commitments or meaningful conversations with friends and family, it can damage relationships. Broken promises and missed events can erode trust and lead to feelings of resentment.
Education
Procrastinating on schoolwork can lead to a pileup of tasks and a feeling of being overwhelmed. This can result in poor grades, missed deadlines, and a decreased sense of accomplishment.
Business life
In the professional world, procrastination can have serious consequences. Missed deadlines, dropped projects, and a lack of preparedness can damage your reputation and limit career opportunities.
Social life
Putting off social plans or neglecting to nurture friendships can lead to isolation and loneliness. Procrastination can prevent us from building strong social connections, which are essential for our overall well-being.
Love life
Within a romantic relationship, procrastination on communication or effort can create distance and strain. Leaving important conversations or actions for later can lead to misunderstandings and resentment.
Overall well-being
Procrastination can leave us feeling overwhelmed, frustrated, and unfulfilled. The constant pressure of looming deadlines and the guilt of postponed tasks can erode our self-esteem and make it difficult to feel happy and content.
How to slay the procrastination monster
The good news is that procrastination, while a persistent foe, can absolutely be overcome! Here are some steps to get you started on your path to productivity:
1. Identify your triggers
What situations or emotions make you more likely to procrastinate? Once you know your triggers, you can develop strategies to avoid them. Are you more likely to put things off when feeling overwhelmed? Identify what tasks trigger this feeling and brainstorm ways to break them down into smaller chunks.
Does social media become a black hole when you should be working? Consider silencing notifications or using website blockers during focussed work periods. According to a study by Piers Steel, procrastination is often rooted in emotional responses.
Understanding these emotions is the first step to addressing them, says the professor of motivational psychology at the University of Calgary, in The Procrastination Equation: How to Stop Putting Things Off and Start Getting Things Done.
2. Break down big tasks
Large tasks can feel overwhelming, leading us to freeze and avoid them altogether. Break them down into smaller, more manageable steps. This will make the task seem less daunting and help you get started.
For instance, instead of staring down a looming research paper deadline, create a list of smaller tasks like “choose a topic”, “find relevant sources”, and “write an outline”. Taking things step-by-step creates a clear roadmap to completion.
3. Set realistic deadlines
Don’t try to do too much at once. Set realistic deadlines for each step of the task. Unrealistic deadlines can be just as demotivating as no deadlines at all. Be honest with yourself about how long each step will take and factor in buffer time for unexpected challenges.
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4. Reward yourself
Celebrate your accomplishments, no matter how small. This will help you stay motivated. Completing a task, no matter how seemingly insignificant, deserves recognition! Reward yourself with a short break, a healthy snack, or an activity you enjoy. This positive reinforcement helps train your brain to associate completing tasks with positive feelings.
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5. Minimise distractions
Turn off notifications, silence your phone, and find a quiet place to work. The modern world is filled with distractions, and our smartphones are prime culprits. Minimise distractions by silencing notifications, putting your phone away, or using website blockers during focussed work periods.
6. Forgive yourself
Everyone procrastinates sometimes. Don’t beat yourself up about it. Just get back on track! Procrastination is a common human experience. The key isn’t to dwell on past delays, but to acknowledge them, learn from them, and recommit to moving forward.
Conclusion: Slay the procrastination monster and seize the day
Procrastination may be a persistent foe, but with the right strategies, you can conquer it and achieve a greater sense of accomplishment. Remember, you’re not alone in this battle. Many people struggle with procrastination, but by understanding its causes and implementing these steps, you can break free from its grip.
Don’t let procrastination hold you back from your goals and dreams. Take action today! Identify your triggers, break down big tasks, set realistic deadlines, reward yourself for progress, minimise distractions, and forgive yourself for occasional stumbles. By slaying the procrastination monster, you can free up your time, reduce stress, and experience the joy of accomplishment in all areas of your life. So, what are you waiting for? Seize the day and get started!
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