What is procrastination?
Psychologists define procrastination as the mechanism that we use to cope with the anxiety related to beginning or completing a task or decision. These behaviors that we use to procrastinate are useless, delaying and often even counterproductive. We put off completing a task or making a decision that we find uncomfortable or dislike. We tell to ourselves that we are waiting for that perfect moment, that perfect opportunity. We come up with a million and one excuses as to why we are waiting to start or finish what we started. We have all procrastinated at one point on our lives. It is normal to procrastinate to some degree. But, when this is a chronic behavior or when we procrastinate about something that we claim we want to do, such as loosing weight, quit smoking or starting your own business, then you must look deep inside of you and find the real reason for this procrastinating behavior.
Why do we procrastinate?
A more accurate question may be at times what do I feel I gain by not getting started or finished what I started? In my experience, fear plays a great factor in procrastinating. Fear of what might happen when our lives change as a result of taking action. Fear of change, of the unknown. Of course we know that our lives will be different, but how different? Will it still feel like “my” life? Will I feel like I am “me”? Fear of failure, we cannot fail at what we don’t get started. There might be fear of loosing what we have, what we know and feel comfortable with. For example, someone that wants to loose weight but procrastinates beginning the lifestyle changes that will lead him/her to loosing weight such as eating a healthier diet and exercising regularly might fear loosing her also overweight friends who might now look at her/him as him/her not being the same person. There might even be fear of success. What? Fear of success? It may be easy to understand fear of failure, but, of succeeding? Yes, some people unknowingly may have fear of success. Why? Possibly, a person with fear of success had a deep belief that rich people are rich because they cheated, or are selfish or some other negative trait that is attached to being financially independent subconsciously. This person will procrastinate starting his/her own business for fear at becoming financially independent and thus a cheater, or selfish, or whatever. Or, possibly, this person may not believe to be worthy of the kind of financial independence he/she dreams of due to low self esteem.
How can we overcome procrastination?
Here are some suggestions to overcome procrastination.
1. Ask yourself what you gain from not starting (or finishing) the task or making that decision that you dread. Be honest with yourself. I find useful to ask myself why? And when I answer, ask myself Why? again. Keep asking yourself why until there is no longer an answer.
2. Get someone else involved. For example, it’s much easier to exercise regularly when you have someone to do it with or that will hold you accountable.
3. If it’s a task that you feel is too involved or too big and overwhelming for you to handle, break it down into smaller, more manageable steps and complete them one at a time.
4. Reward yourself for having completing the task or a step to the task.
5. Delegate if possible. At home for example, who likes to clean? Certainly not me. But when I delegate all the different chores involved with cleaning between my daughters, my husband and myself, cleaning goes much faster.
6. Decide what’s important and what can really wait. I organize my to do list as A1, A2, A3, B1, B2, B3, and so on. The top priority that cannot wait I give it an A1 priority, and so on.
7. Visualize yourself completing the task, and how you would feel when you are done. Not just imagine but feel the feeling of having accomplished what you wanted, having reached your goal.
8. Don’t think about it too much. Jump and do it! Don’t wait for life to happen to you.
Tags: avoid procrastination, causes of procrastination, how to overcome procrastination, overcoming procrastination, procrastinating, procrastination, reasons for procrastination, waiting
I certainly recognize the role of “fear” in how I procrastinate! To me experiencing “procrastination” is to feel “frozen” in place and time. Almost like a “seizure in living”.
We’re all familiar with the “fight or flight” pattern, but it is actually a “fight, flight, or freeze” pattern (run by a very ancient, protective, part of the brain, the Reticular Activating System).
When in that state, awareness is the key and the questions you pose can be very helpful in thawing into activity.
Thanks for your helpful post!
I agree with you. One way in which I tend to procrastinate is by wanting perfection in what I intend to do instead of just going ahead and do it.
Thank you for your comment.
Great post on procrastination, Diana. It’s a problem so many people struggle with.
When my clients have problems with procrastination, it’s usually because they don’t “chunk it down” or break their large goals into baby steps.
I’ve found a lot of my procrastination shows up in me not finishing projects because I’m worried they might not be perfect. As I realized, they’re not going to be perfect anyway, it makes it easier to finish. Changing from a “it must be perfect” to a “do your very best” attitude goes a long way to chring procrastination.
Great tips for overcoming procrastination. Thank you.
Same here. I want it to be right. This is why this particular article is so close to my life experience and the reason why I chose to write it.
Thank you for your comment.
You stirred an experience I had a couple weeks ago.
I had 2 financial actions on my ‘Things To Do’ stack that reached the highest priority. Each day I didn’t complete these actions I kept making up my own stories about what was going to happen.
I felt more and more pressure in my gut and I my sleep was being disrupted miserably.
I set the intention with my coach to make the phone calls the next morning.
The next morning I completed both actions within 10 minutes…a phone call and a short letter. The entertaining part was that it took such a little bit of time and none of those crazy stories that I made up in my mind came true.
I had a relaxing day and slept great that night!
I can relate. I make up all kind of reasons why I haven’t done what I set myself to accomplish. That’s why often times what works for me is to stop listening to myself and just get it done!
Thank you for your comment Dr. Debbie
I enjoyed reading your blog about procrastination, especially the suggestions to overcome procrastination. I have been guilty of procrastination when I don’t know where to begin or when feeeling overwhelmed. Even starting my business I procrastinated because I was afraid of the unknown. When you take that first step and see positive results procrastination becomes empowerment.
Great tips on procrastination!
This is a great article! Procrastination is such a huge problem these days. And the more stressed out we are, the more we procrastinate which creates even more stressed. Wonderful tips for helping to deal with procrastination. They definitely make a big difference!