Solve Procrastination: No wait I'll do it later !

Do you suffer from procrastination or find you can't get things done and have tried many different things and still have problems.

My aim in writing this article is to provide you with a more holistic framework to work better and make things happen.

Many "Systems" focus on getting us organised and putting systems, process and habits in place which create structure, habits and routines that reduces cognitive load and ego depletion but of themselves may not be enough if there are other factors .

Procrastination has many different causes and the way to solve or overcome it will depend on one or more of the following strategies and techniques.

ADHD

There is some evidence linking ADHD (attention deficit hyperactivity disorder) to increased procrastination:

• Difficulty focusing and sustaining attention makes it hard for those with ADHD to maintain effort on tasks leading to delaying and procrastination.
• Impulsiveness and impaired inhibitory control in ADHD makes it harder to resist temptations and distractions that derail task completion.
• ADHD is associated with problems with planning, prioritizing, and time perception which can contribute to disorganization and poor time management.
• Seeking immediate gratification rather than delaying rewards is more pronounced in ADHD and undermines completing tasks requiring sustained effort.
• ADHD is linked to lower activation in brain regions associated with motivation which can reduce willingness to complete tasks.
• Comorbid conditions like depression, anxiety, and learning disabilities that commonly occur with ADHD may exacerbate procrastination tendencies.
• Medications used to treat ADHD like stimulants may help some individuals overcome procrastination by improving focus and motivation.

However, procrastination is not solely attributable to ADHD. Many non-ADHD individuals struggle with chronic delay for other reasons like poor time management. But ADHD does seem to be an identifiable risk factor and cause of procrastination challenges for some individuals. Using strategies tailored to improving executive functioning and providing external structure can help counter procrastination.

Our Modern Lifestyle causes a lack of focus

Our modern life itself is essentially designed to make us more easily distracted and to have poor concentration. Our urban environments are naturally more cluttered and full of objects and stimuli all vying for our attention. Abilities like undistractable focus and attention to detail are not so important as being able to cross the road through busy traffic or to not hit a pedestrian while driving at high speeds.

Other Factors

You may find that your problems may be due to a combination of factors that make it

• difficult to get started,
• easily distracted,
• demotivated/low energy and
• unable to complete/finish.

Check out the list below and identify which factors may be your problem(s).

Sometimes before you can deal with the problem eg Procrastination, you may need to deal with the real underlying issues like depression, anxiety or your belief systems/mindset that may cause you to self sabotage.

Mental health:

• Depression and anxiety disorders
• Fear of failure
• Perfectionism
• Self-handicapping
• Avoiding negative emotions
• Feeling overwhelmed by life

Personality traits:

• Thrill seeking
• Impulsiveness
• Defiance of authority
• Indecisiveness
• Poor coping skills

Lack of motivation:

• Lack of meaning or purpose
• Boredom with the task
• Resentment about the task
• Lack of urgency or importance
• Lack of challenge

Avoidance:

• Avoiding social disapproval
• Rebelling against external control
• Avoiding spotlight or pressures of success

Disorganisation:

• Poor time management
• Lack of structure or routine
• Feeling overwhelmed by choices
• Lack of accountability

Distraction/immediate gratification:

• Seeking fun distractions
• Poor focus or concentration
• Fatigue and low energy
• Task unpleasantness

External factors:

• Peer pressure (sometimes our peer groups set the tempo).
• Childhood factors
• Genetics

Solutions - Strategies and Techniques

Here are some ways to overcome the various causes of procrastination:

For mental health issues:

• Seek counseling or therapy to address underlying issues contributing to procrastination like anxiety, depression, etc.
• Practice mindfulness, meditation, and stress management techniques to build resilience.
• Develop healthier thought patterns to counter perfectionism, fear of failure, etc. through cognitive behavioral therapy.

For personality-based causes:

• Work on developing self-discipline and impulse control through incremental goal-setting and reward systems.
• Reframe mindsets around authority and develop more collaborative approaches.
• Practice decision-making skills and developing routines to counter indecisiveness and poor coping.

To increase motivation:

• Set meaningful goals that align with personal values and purpose.
• Make tasks more interesting and engaging by varying activities.
• Reward yourself for achieving smaller milestones to build momentum.

To reduce avoidance:

• Create accountability by sharing goals and getting support from others.
• Gradually face fears through exposure to build tolerance to uncertainty.
• Reframe failing as learning to take the pressure off perfectionism.

To improve organisation:

• Make detailed schedules and task lists to structure your time.
• Declutter workspaces and use apps or a whiteboard (visible reminder) to stay on track with routines.
• Give yourself time limits for decisions to overcome analysis paralysis.

To minimize distractions:

• Remove or block temptation through website blockers and reduced notifications.
• Create work environments with fewer disruptions. (eg phone on silent).
• Schedule breaks as rewards to reinforce focus.

For external factors:

• Identify role models with positive habits and learn from their strategies.
• Make lifestyle changes to improve energy levels and reduce unhealthy influences.

The key is finding solutions tailored to your unique causes of procrastination! Building self-awareness around why you procrastinate can help guide the techniques to try.

Follow up Actions

If you found this useful share it, you will find that by sharing it you are more likely to use it to be consistent with your self image.

If you need help putting in a plan or accountability, or want a better Systems and Routines or want to know more about my system of GO and TEAR message me;

or check try other systems like Timeboxing and GTD (Getting things done by David Allen).

Useful References

https://www.londonvisionclinic.com/the-incredible-vision-of-a-south-east-african-tribe/

https://www.bbc.com/future/article/20170306-the-astonishing-focus-of-namibias-nomads