What is Procrastination and How to Handle It?

Procrastination is the activity of delaying or without any reason postponing tasks to be done with being fully aware of the negative impact that it could have. We must acknowledge the traits of procrastination in us before we venture to deal with it successfully. And the first step towards that is by understanding that this is something you do, but this is not someone you are.

So why is it that we procrastinate?

There has been extensive research conducted to delve deeper into this human behavior and understand it better. Here are some of the most common reasons deciphered that leads to procrastination:

• Confusion with what needs to be done
• Not knowing how to go about a task
• Not willing to do something
• Lacking motivation (internal or external) to begin something
• Habitual in getting things done last minute
• Forgetfulness
• Believe that you can only work under pressure
• Postponing one task over another
• Not caring if the work gets done or not
• Lack of awareness and focus 

What are the main causes of procrastination?

Here are some of the most common causes of procrastination:

• Depression - lack of energy, self-doubt, hopelessness, and feeling helpless are all signs of depression, causing one to procrastinate again.
• Obsessive-compulsive behavior - lack of ability to adapt to a new environment or work style, fear of making mistakes, perfectionism, or the constant worry of displeasing others can lead one to procrastinate.

Now that we have understood what procrastination is and its main causes, let us see the many negative outcomes that come with this:

• Increase in levels of stress with an adverse impact on the body and mind
• Strained social relationships
• Antipathy is often faced by family and friends or co-workers and professional associates
• Financial losses can be suffered due to lacking time frame and work culture

We understand that procrastination is a habit that is hard to overcome.  This is why there are so many people as per statistics who suffer from this condition worldwide. Becoming self-aware is definitely the first step towards the journey to discovering the most productive and self-motivated self in you that is there, maybe hiding away behind those causes that need to be dealt with.  

Here are some very effective and proven techniques that are used by professional coaches to help individuals deal with putting off tasks or procrastination. Let us look at them and incorporate the tips in our daily lives:

1. Stop making a big deal out of it

One of the most common reasons why so many of us procrastinate is because we make a big deal out of the task at hand. Such as making it more challenging than it is, or more time consuming than in reality, or considering it a total waste of time and energy. Whatever the reason, it leads to not venturing into completing or even starting the work. 

What to do: Making a conscious perspective towards completing a task is how to deal with this. Analyze the task if it is Specific, Measurable, Achievable, Realistic,  and Time-limited. 

2. Keep the Long Term Goal in Mind

Thinking about the short term gains of avoiding a task which is steering clear of the discomfort associated with it is a common practice of procrastinators, so focus more on the long term goal like the benefits of completing the task on time and the stress that can be avoided by doing so.

What to do: let’s say, for example, the morning walk that you have been putting off, thinking about the tedious task of waking up and hitting the bad weather outside. It is time you set the alarm on and hit the track tomorrow with keeping in mind the effects that this routine will have on your health.

3. Keep distractions at bay

It is especially hard for procrastinators to concentrate on something with all the outside distractions like the TV, other members of the household going about with their daily chores, the world outside the window, and of course, the distractions caused by social media.

What to do: Set aside all distractions for the time frame to invest in getting the work done. It is best to turn off your phone or at least put the notifications off. 

4. Deal with pieces at a time

Handling a big task can make you feel more intimidated and hopeless every time you think of the sheer work pressure.  This is when you need to take a more rationalized approach and break down the project into smaller, more comfortable chunks. 

What to do: it is best to chalk out the plan the traditional way, which is by writing it down. Add deadlines for the completion of each part/chapter/time-limited action.  

5. Reward yourself

You must reward yourself for every little step forward you take.  Do not wait for others to tell you what a good job you have done. Recognize and reward your achievements yourself.

What to do: pick an award for yourself.

How can a Business Coach help?

There are so many benefits that we could discuss when you bring in a business coach to help you stay on track and deal with procrastination. A business coach's primary role is to assist you in recognizing your target and chalk out a doable plan to achieve that.  So how can this help you with your procrastination? Here are some very popular ones:

• A coach helps you stay focused and brings you back into action whenever you get side-tracked.
• We all lack in seeing ourselves as we truly are, but not a coach. So expect the most honest and constructive feedback from a coach.
• Your coach is your trusted advisor who will listen to you without judging your actions or behaviour. You can speak openly without the fear of being evaluated.
• A business coach has the knowledge of accurate perception of the emotional state of every moment. They help you explore this knowledge which you can practice in your workplace. With awareness of one’s self, business leaders can put their strengths into play to understand various areas of growth and development.
• Your coach will help you learn how to be accountable. When approached correctly, accountability can help you and your employees to yield measurable results for your business. There is nothing more important than taking the ownership for the activities of your business. There is always an accountable leader standing strong at the foundation of a flourishing business.  
• A coach will perform regular dip-checks to make sure you are going on the right path.
• There could be many times when you might want to give in to the urge of surrendering and quitting but will not be able to do so with the coach's strong support.
• How do you know you have achieved what you set out to at the start? Your coach will tell you that you stay focused and not falter back into the adverse situation again.

Procrastination incapacitates opportunities and destroys motivation. Take help from a coach to fuel your motivation and grab all the prospects that knock your door. 

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 Reach out to Kamelia Allow, an ICF Certified Business Coach, via email [email protected] or book a FREE discovery session at www.kameliaallow.com to stop procrastinating and start living!