Procrastination can be defined as the delaying of something that needs to be done. It can be a particular problem when we are stressed. When we put off doing something, it can add to our stress and overwhelm. In turn, this makes it even harder for us to get down to the task needing done. In this article we will explore some reasons behind procrastination. We will then consider what we can do to help us get down to the tasks we keep putting off.
Why do we procrastinate?
There are many reasons why we procrastinate. Here are some of the common ones:-
Fear: This is a very important and debilitating reason for procrastination. We may worry we won’t be able to do the task well enough by our own standards. If we have perfectionist traits, our whole sense of worth can be tied up in achieving perceived perfection every time. A massive pressure to put ourselves under. We may worry about being judged negatively by others, especially if other people’s opinions of us matter. If we are prone to people-pleasing tendencies, we might be overly anxious about keeping others happy at the expense of ourselves. We may take on tasks that we don’t have the time or ability to do. Again, massive pressures.
Perceived lack of ability: We may think we don’t know how to do the task, which can make it difficult to get down to.
Lack of clarity/information: If the nature of the task doesn’t feel clear, it can feel hard to make a start.
Lack of time: Tasks can often ‘feel’ larger than they actually are. This can lead to the misconception that there isn’t enough time. We will tend to favour tasks which seem easily achievable.
Lack of energy: If life is a bit of a struggle and we’re tired, we will tend to focus on tasks which are simple and easy to achieve. If a job ‘feels’ complicated, we’re more likely to put it off because we don’t have the energy.
Not enjoyable: If we don’t perceive the task as enjoyable, we will often put it off. Our mindset around the job that needs doing will impact on our ability to get down to it.
What can we do to help us get down to a task we keep putting off?
Address our mindset
The way we perceive the task needing doing, will massively influence our ability to get down to it. Perfectionist traits can be very debilitating. We need to realise that it’s ok to make mistakes or not to do things perfectly. ‘Good enough’ should be our goal. We should also appreciate the opportunity to learn and grow which can only come from not striving for perfection.
It is vitally important to separate our actions from our being. We are not defined by how well we do something. If we make a mistake, it takes nothing from WHO we are. We must separate WHO we are from the tasks we are doing. If this is an issue for you, you might find my blog on Low Self-Worth helpful.
Be kind to ourselves. If life is tough and we are tired, maybe we won’t do the task as well as we could another time. We can only do our best.
Rather than a fixed mindset about the task, see it as a journey of discovery. Don’t label it as ‘too hard’, ‘boring’, or ‘pointless’. Be curious, see it as an opportunity to learn and grow. Who knows where it will take us.
Be clear about the task
It is important to be clear about the task and what needs doing. We may need to contact someone or get information in advance. Consider splitting the task into two; preparation and action, with two separate slots in the diary.
Create time and space
It is good to mark out time in our diary to get a particular task done. Choose our ‘power hours’ as much as we can, for tricky tasks. These are the hours of the day when we are most productive. Let people know we are not to be disturbed. If necessary, go to a quiet place so that people can’t find us.
Remove distractions
Turn off notifications. Close unnecessary tabs on our screen. Put your phone out of sight. Maximise our brain capacity to do the task needing done.
Self-care
Give ourselves the best chance of getting down to this difficult task by taking care of ourselves. A short walk can be beneficial, before making a start. Keep well hydrated. Have regular breaks to do things we enjoy.
Break the task down
If the task feels too big and impossible, break it down into manageable chunks.
Start with something simple
Find a chunk that seems easy and start with that. If it all feels too hard, find an unrelated task that seems manageable and do that. By starting with something we can do, dopamine will be released which will help us move onto the next thing with greater ease.
Consider rewards
This is where our ‘simple joys’ can come in handy. These are things we enjoy which we can do in few minutes which don’t cause us harm. They may include stroking or playing with a pet, looking at a magazine, watering some plants, sitting outside, a healthy snack and many more. When we have achieved a part of our task, it’s good to reward ourselves before moving onto the next bit.
When the task is a difficult phone call
If we’re putting off making a phone call, we must make sure we’ve done our preparation. Know what we need to know. Prepare our questions/information and responses as well as we can. Have a useful phrase for when we don’t have the answer. Eg I’m afraid I don’t have that information to hand but I’ll find out and email you later today. Have a glass of water handy or a tissue to blow our nose. If we feel ourselves getting flustered, make an excuse for abreak. ‘Excuse me, I just need to blow my nose/have a sip of water’. This will allow us to calm down. Remember to slow our breathing and the benefits of diaphragmatic breathing.
In conclusion, if we are procrastinating, we need to ask ourselves why then try to address the issue head on. I hope you’ll find some of the ideas in this article helpful. If you would like further help with procrastination or stress in general, please get in touch.