So I wanted to write a piece on procrastination and how it affects me, and I took several days to write it. I procrastinate a lot. Back in secondary school, a friend of mine told me that I was ”busy doing nothing” when drawing while I should have been studying. Procrastination has affected me in so many ways, my life, my job, my relationships and business. First of all, let’s understand what procrastination is.
Procrastination is the avoidance of doing a task that needs to be accomplished. It could be a habitual or intentional delay of starting or finishing a task despite knowing it might have negative consequences. It is a common human experience involving delay in everyday chores or even putting off salient tasks such as attending an appointment, submitting a job report or academic assignment, or broaching a stressful issue with a partner.
Although typically perceived as a negative trait due to its hindering effect on one’s productivity often associated with depression, low self-esteem, guilt and inadequacy; it can also be considered a wise response to certain demands that could present risky or negative outcomes or require waiting for new information to arrive.
Simply put, you postpone your immediate and most important tasks, while doing things that are less important.
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 favor 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 make us feel guilty or ashamed. It 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.
As with most habits, it is possible to overcome procrastination. Follow the steps below to 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:
- Fill your day with low-priority tasks.
- Leave an item on your To-Do list for a long time, even though it’s important.
- Read emails several times over without making a decision on what to do with them.
- Start a high-priority task and then go off to make a coffee.
- Fill your time with unimportant tasks that other people ask you to do, instead of getting on with the important tasks already on your list.
- Wait to be in “right mood,” or wait for the “right time” to tackle a task.
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.
Surprisingly, perfectionists are often procrastinators. Often, they’d rather avoid doing a task that they don’t feel they have the skills to do, than do it imperfectly.
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.
- Forgive yourself for procrastinating in the past. Studies show that self-forgiveness can help you to feel more positive about yourself and reduce the likelihood of procrastination in the future
. Committo 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
favoritecoffee shop. And make sure you notice how good it feels to finish things!
- Ask someone to check up on you. Peer pressure works! This is the principle behind self-help groups. If you don’t have anyone to ask, an online tool such as Procraster can help you to self-monitor.
- Act as you go. Tackle tasks as soon as they arise, rather than letting them build up over another day.
- Rephrase your internal
dialog. The phrases “need to” and “have to,” for example, imply that you have no choice in what you do. This can make you feel disempowered and might even result in self-sabotage .However, saying, “I choose to,” implies that you own a project, and can make you feel more in control of your workload.
distractions .Turn off your email and social media, and avoid sitting anywhere near a television while you work!
- Aim to “eat an elephant beetle” first thing, every day! Get those tasks that you find least pleasant out of the way early. 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. So give it a try! You may find that it’s not as bad as you thought, after all!
If you procrastinate because you’re disorganized, here are six strategies to help you get organized:
- Keep a To-Do List. This will prevent you from “conveniently” forgetting about those unpleasant or overwhelming tasks.
- Prioritize your To-Do List using Eisenhower’s Urgent/Important
Principle .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 andproject planning. If you have a big project or multiple projects on the go and you don’t know where to start, these tools can help you to plan your time effectively, and reduce your stress levels.
- Tackle the hardest tasks at your peak
times .Do you work better in the morning orthe 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!
- Use task- and time-management apps. There are numerous apps designed to help you to be more organized, such as Trello and Toggl, for example
If you’re prone to delaying projects because you find them overwhelming, try breaking them down into more manageable chunks. Organize your projects into smaller tasks and focus on starting them, rather than on finishing them.
Excerpts from www.wikipedia.com and www.mindtools.com.