Read on how procrastination sometimes can put us into serious life issues. Learn what causes procrastination, what are its negative effects and how to overcome it with some effective strategies.
Here is a story of Steve, a college student who had his final exams in a difficult course. He very well knew that this exam is worth a large portion of his grade and that he needs to study hard to pass it.
However, instead of starting to review the material weeks or days before the exam, he kept putting it off until the night before. He spent much of his time browsing social media, watching TV shows and hanging out with his friends through the week.
And alas, when his exam days approached, he felt jittery, stressed, anxious and equally guilty.
Crammed all the chapters one night before, but unfortunately Steve was fully confused and overwhelmed with the information download. More so, the mental rush and stress eventually made him to suffer from headaches and stomach-aches next morning.
And so, the D-day arrived. Steve went to the exam hall, but unprepared and nervous. Not surprisingly, he failed his exam and his grade suffered.
Haven’t we heard such episodes in our community or network? Or maybe some of us have experienced this story in their personal lives too!
And this is what happens when we ‘Procrastinate’.
But what exactly is procrastination?
Cambridge dictionary defines ‘procrastinate’ as:
to keep delaying something that must be done, often because it is unpleasant or boring
Similar to Steve’s story, do you sometimes find yourself putting off tasks or decisions that you know are important? Or do you feel guilty or stressed about not getting things done on time?
If so, you are not alone!
Procrastination is a very common phenomenon that affects millions of people around the world.
But the key question here is — Why do we do it? And most importantly, how can we stop doing it and become more productive and successful?
In this post, we will explore these questions and I will share with you some useful tips and effective strategies to overcome procrastination and achieve your goals.
Firstly, let’s start with understanding,
What Is Procrastination?
Gathering from Steve's situation, we now recognise that Procrastination is the act of delaying or postponing something that requires your attention, despite knowing that it will have negative consequences in the future.
And similar to Steve, you might procrastinate by:
doing less important or easier tasks instead of the ones that are urgent or difficult.
checking your phone, social media or email instead of working on your project or assignment
making excuses for not starting or finishing your task
waiting until the last minute or too close to the deadline to do your work
The important point to note here is that Procrastination is not the same as being lazy or unmotivated. Procrastinators usually have the intention and desire to do their work, but they just struggle to overcome the barriers that prevent them from taking action.
This then leads us to the question of,
Why Do We Procrastinate?
While there are many possible reasons of why we procrastinate and it may vary depending on the person, their situation and their task at hand, nevertheless there are some general mind-sets or causes of procrastination, which sometimes also require a systematic cognitive behaviour therapy as a treatment, listed in brief:
Fear of failure
You might avoid doing something because you are afraid of not doing it well enough or making mistakes. It may be that you might have high standards or expectations for yourself or for others and you don’t want to disappoint them. Or you might worry about being judged or criticized by others.
Fear of success or increased expectations
You might avoid doing something because you are afraid of doing it ‘too well’ or achieving your goals. You might think that success will bring more pressure, responsibility or a change to your life and therefore prefer to delay or procrastinate. Or you might also feel unworthy or undeserving of success.
Lack of interest
You might procrastinate on something because you don’t find it enjoyable, meaningful or even rewarding. You may have no passion or curiosity for the topic or the task at hand. Or you may be bored or tired of doing the same thing over and over again.
Lack of clarity or direction
You might not have a clear idea of what to do, how to do it or why to even do it so therefore end up procrastinating. You might have no plan or strategy to execute your work. Or you might be overwhelmed or confused by the complexity or ambiguity of the task.
Lack of self-control or self-restraint
You might procrastinate on something because you have difficulty resisting distractions, impulses or temptations. You might prefer to do things that give you immediate gratification rather than long-term benefits. Or you might have poor time management or organizational skills which needs to be worked upon.
Whatever be the cause, each of us know why we procrastinate based on our situations and how it puts us into a comfort zone for a brief period of time.
But the broad thing to understand here is that procrastination has its own set of negative consequences too. And some of it may have a direct effect on your personal and professional life.
What Are the Effects of Procrastination?
Some of the direct consequences of procrastination are:
Poor performance
Procrastinating can lower the quality and quantity of your work. You might end up making errors, miss deadlines or produce not-so-great results. You might also eventually lose opportunities, promotions or rewards.
Stress and anxiety
Procrastinating can increase your stress levels and anxiety. You might feel guilty, frustrated or angry at yourself for not doing what you should be doing. You might also worry about the future outcomes or consequences of your inaction. (Similar to Steve’s story!)
Low self-esteem
Procrastinating can damage your self-esteem and self-confidence in the long run. With this as a repeated behaviour, you might feel like a failure or a loser and inevitably might lose trust from yourself or others.
Health problems
Headaches, insomnia and fatigue are common illnesses associated with it. In the long run, you might end up developing early stage depression, anxiety disorders, obsessive-compulsive disorder, attention deficit hyperactivity disorder, etc.
Now, having understood all this, the critical question towards improvement is;
How to Overcome Procrastination?
Good thing is that Procrastination is not a permanent trait that you are born with. It is indeed a habit that you can change with some effort and practice.
Sharing below some tips and strategies to help you overcome procrastination and become more productive:
Set specific and realistic goals
Have clear and attainable goals which can then motivate you to start and finish your tasks. Break down your big goals into smaller and simpler chunks or steps and focus on one step at a time. Write down your goals and track your progress.
Make a schedule and stick to it
Maintain a regular and consistent routine that can help you manage your time and avoid distractions. Plan your day or week ahead and allocate specific time slots for your tasks. It is best to prioritize your tasks based on their importance and urgency, and do the most important or difficult ones first.
Eliminate or minimize distractions
Try to have a quiet and comfortable environment in your home or workplace that can help you focus and concentrate on your work. Turn off your phone, email, social media or any other sources of distraction. You can also use apps or tools that block or limit your access to these sites.
Reward yourself
Motivation and enthusiasm is key to this process. And so, consider to reward yourself with something that you enjoy or value after completing a task or reaching a milestone. For example, you can treat yourself to a snack, a movie, a game (or even a nap!)
Seek support
Have an immediate social support system that can help you overcome the challenges and difficulties that you face in your work. Where necessary, seek help or advice from someone who is knowledgeable, experienced or skilled in the task that you are doing. You can also consider to join a group or a community of people who share similar goals or interests as you.
No doubt, Procrastination is a problem that we all experience in our lives at some point. The important part is to observe and address it before its too late. Yes, it takes effort but it is not insurmountable either!
Try to recognise where you stand in your intensity of procrastination, try to work on with any of the tips and strategies shared and take charge of your life to achieve your goals! You can do it!
Share this post with someone who you think needs help with procrastination. And give them the opportunity to stop procrastinating and start doing :)
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