How to Stop Procrastinating
Your stuck and stressing, you have an team meeting in 30 minutes and you're working furiously to complete an essential task or run an important report before the meeting starts, while silently cursing yourself for not starting it sooner.
How did this happen? What went wrong? Why did you lose your focus?
Well, there were the hours that you spent re-reading emails and checking social media, the excessive "preparation," the coffee breaks, and the time spent on other tasks that you could have safely left for next week.
Sound familiar? If so, you're not alone!
Procrastination is a trap that many of us fall into. In fact, research shows that 95 percent of us procrastinate to some degree. While it may be comforting to know that you're not alone, it can be sobering to realize just how much it can hold you back.
Is Procrastination the Same as Being Lazy?
Procrastination is often confused with laziness, but they are very different.
Procrastination is an active process – you choose to do something else instead of the task that you know you should be doing. In contrast, laziness suggests apathy, inactivity and an unwillingness to act.
Procrastination usually involves ignoring an unpleasant, but likely more important task, in favour of one that is more enjoyable or easier.
But giving in to this impulse can have serious consequences. For example, even minor episodes of procrastination can lead to reduced productivity and cause us to miss out on achieving our goals.
If we procrastinate over a long period of time, we can become demotivated and disillusioned with our work, which can lead to depression and even job loss, in extreme cases.
How to Overcome Procrastination
As with most habits, it is possible to overcome procrastination.
The following the steps below can help you to deal with and prevent procrastination:
Step 1: Recognize That You're Procrastinating
You might be putting off a task because you've had to re-prioritize your workload. If you're briefly delaying an important task for a genuinely good reason, then you aren't necessarily procrastinating. However, if you start to put things off indefinitely, or switch focus because you want to avoid doing something, then you probably are.
You may also be procrastinating if you:
Step 2: Work Out Why You're Procrastinating
You need to understand the reasons why you are procrastinating before you can begin to tackle it.
For instance, are you avoiding a particular task because you find it boring or unpleasant? If so, take steps to get it out of the way quickly, so that you can focus on the aspects of your job that you find more enjoyable.
Poor organization can lead to procrastination. Organized people successfully overcome it because they use prioritized To-Do Lists and create effective schedules. These tools help you to organize your tasks by priority and deadline.
Even if you're organized, you can still feel overwhelmed by a task. Perhaps you have doubts about your ability and are worried about failing, so you put it off and seek comfort in doing work that you know that you're capable of completing.
Some people fear success as much as failure. They think that success will lead to them being swamped with requests to take on more tasks. So intentionally delay and procrastinate as a form of self sabotage.
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Another major cause of procrastination is poor decision-making. If you can't decide what to do, you'll likely put off taking action in case you do the wrong thing.
Step 3:?Adopt Anti-Procrastination Strategies
Procrastination is a habit – a deeply ingrained pattern of behavior. This means that you probably can't break it overnight. Habits only stop being habits when you avoid practicing them, so try as many of the strategies, below, as possible to give yourself the best possible chance of succeeding.
Commit to the task. Focus on doing, not avoiding. Write down the tasks that you need to complete, and specify a time for doing them. This will help you to proactively tackle your work.
Promise yourself a reward. If you complete a difficult task on time, reward yourself with a treat, such as a slice of cake or a coffee from your favorite coffee shop. And make sure you notice how good it feels to finish things! Alternatively if you have the habit of taking excessive breaks make sure you don't allow yourself that treat until the task is fully complete.
Ask someone to check up on you. Peer pressure works! This is the principle behind self-help groups.
Act as you go. Tackle tasks as soon as they arise, rather than letting them build up over another day.
Minimize distractions. Turn off your personal email and social media, and avoid sitting anywhere near a television while you work!
Do the unpleasant tasks first. This will give you the rest of the day to concentrate on work that you find more enjoyable.
If you're procrastinating because you find a task unpleasant, try to focus on the "long game." Research shows that impulsive people are more likely to procrastinate because they are focused on short-term gain. Combat this by identifying the long-term benefits of completing the task. For instance, could it affect your annual performance review or end-of-year bonus?
Another way to make a task more enjoyable is to identify the unpleasant consequences of avoiding it. For instance, what will happen if you don't complete the work? How might it affect your personal, team or organizational goals?
At the same time, it can be useful to reframe the task by looking at its meaning and relevance. This will increase its value to you and make your work more worthwhile. It's also important to acknowledge that we can often overestimate the unpleasantness of a task.
Keep a To-Do List. This will prevent you from "conveniently" forgetting about those unpleasant or overwhelming tasks.
Prioritize your To-Do List. This will enable you to quickly identify the activities that you should focus on, as well as the ones you can ignore.
Become a master of scheduling and project planning. If you have a big project or multiple projects on the go and you don't know where to start plan your time effectively.
Tackle the hardest tasks at your peak times. Do you work better in the morning or the afternoon? Identify when you're most effective, and do the tasks that you find most difficult at these times.
Set yourself time-bound goals. Setting yourself specific deadlines to complete tasks will keep you on track to achieve your goals, and will mean that you have no time for procrastination!
Organize your projects into smaller tasks and focus on starting them, rather than on finishing them. If you're prone to delaying projects because you find them overwhelming, try breaking them down into more manageable chunks. .
Procrastination and Mental Health
For some people, procrastination is more than a bad habit; it's a sign of a serious underlying health issue. For example, ADHD, OCD, anxiety, and depression are associated with procrastination.
Also, research suggests that procrastination can be a cause of serious stress and illness. So, if you suffer from chronic or debilitating procrastination, one of these conditions could be to blame, and you should seek the advice of a trained professional.
Del Page - 31/01/2023
(Adapted from original article posted on MindTools.com - link to original)