The common misconception about procrastination is that it means you’re lazy. On the contrary, individuals who procrastinate tend to work long and hard, albeit it is usually just before their deadlines. Nevertheless, working intensely and for long stretches appears to be the opposite of laziness. So if that is not the reason we do it, then what is? More importantly, what can we do about it?
Firstly, we need to be honest and critical with ourselves. Many procrastinators often justify their behavior saying, “I work the best under pressure”. However, a lot of us who procrastinate have never approached an important task in advance, implementing a plan, and then allowing enough time to review our work. So it is difficult to make a comparison. Furthermore, us procrastinators tend to make such comments long after cramming when we have forgotten about the many negative consequences of procrastinating.
Negative consequences of procrastination include anxiety, stress, fatigue, disappointment, and shame for falling below our own standards. Further, most procrastinators will endlessly ruminate and worry about a task before actually tackling it, and this can imprison us in our heads and make it difficult to enjoy what is happening in the present moment.
Procrastination is the result of many complex psychological reasons. Ultimately, procrastination involves fear and anxiety, not having control of our outcomes, having one’s sense of self or self-concept challenged, and perfectionism. Without focusing too much on the causes, lets discuss what can be done to overcome our tendencies to procrastinate.
The first step is awareness. You need to begin to reflect on the reasons why you procrastinate and what purpose it serves in your life. It is difficult to come up with an effective solution without knowing the unique root of the problem. Growing this awareness involves understanding your habits and thought patterns that lead to procrastination. It also involves assessing the impact of procrastination; how does it make you feel and what is its cost. Psychologist, Dr. Jane Burka, has helped many people with procrastinations and she says, “Understanding the hidden roots of procrastination often seems to weaken them”.
Another important step to overcoming procrastination is time management skills and outlook. Set reasonable goals, break big tasks down, give yourself flexibility and allot time to things you enjoy as rewards for work completed. Focus on what you want to do, not on what you want to avoid. Think about the positive and productive reasons for doing the task, rather than engaging in a task out of fear or desire to be perfect. For example, if you are more concerned with not looking dumb, you may not delve into new areas, try new methods, or take the risks necessary to reach new heights. A good way to put positive motives in motion is to identify (even write down) your personal reasons and goals for specific accomplishments.
It is also important to stay sufficiently motivated throughout the process. Ways to stay motivated involve seeking out what is interesting and relevant to you in terms of the task at hand. Be creative and challenge yourself to find intrinsic value and purpose in what needs to be accomplished. If you get stuck, start simply by committing to complete a small task. It is important to break down big tasks into little ones that you can reasonably meet. You can even write down on your schedule or “to do” list what you can completely commit to, and if you write it down try to follow through no matter what. By doing this you will begin to rebuild trust in yourself and grow empowered about what you can accomplish.
Lastly, notice how you are thinking and talking to yourself. Attempt to talk to yourself in ways that are productive and remind you of your goals. For instance, instead of saying, “I wish I hadn’t…” say, “I will…” By focusing on positive, goal-oriented self-talk, you will begin to replace the old, counter-productive self-talk and negative emotions that accompany it.