Struggling with Procrastination?
6 Priceless Tips that will Transform your Perspective.
Did you know that procrastination is not laziness? Many procrastinators actually put a lot of energy into avoiding the task in hand. (Spice jars need alphebetizing? Closet need the Marie Kondo treatment?) No, procrastination is not an organizational problem, it’s an emotional problem. It happens when we can’t handle negative feelings surrounding an upcoming task, like boredom, anxiety, insecurity, frustration, resentment, self-doubt, and so on. So instead of giving you tips on how to write a better to-do list, we’ve got some different advice…
1 Investigate The Feelings
If you’re feeling tempted to procrastinate, ask yourself why. What feelings are making you want to avoid it? Is it because you’re afraid of doing it badly? Is it that you’re insecure about people seeing your work? Could it be that you feel resentful that someone is making you do the task? Having awareness of the cause of your procrastination can help you deal with it.
2. Self-Compassion
Self-compassion means treating yourself with kindness and understanding in the face of your mistakes and failures. It is known to lower stress and lead to improved optimism, motivation, curiosity, and personal initiative, all of which help us get tasks done. Unsurprisingly perhaps, procrastinators typically have high stress and low self-compassion. So work on your self-compassion and watch procrastination take care of itself.
3. Reframe the Task
Do a little self-therapy by asking yourself some questions that elicit hope and positive emotions around a task that normally conjures up negative feelings: When was a time you did something similar and it turned out okay? What is one beneficial outcome of completing the task? What will your boss/partner/teacher say when you show them your finished work or tell them you did what you said you'd do? How will you feel about yourself?
4. Do the Next Right Thing
This is a little psychological trick that takes the pressure off a little. Instead of overthinking the whole situation, focus instead only on the next immediate task. If you have a paper to write, think “What’s the first thing I would have to do?” Maybe it’s just writing the title on a page. That’s not so hard is it? If you need to go for a run, maybe it’s just putting on your gym clothes. If your brain suggests reorganizing the spices instead, think “But is that the right thing?” Then…
5. Take Action
Motivation follows action, not the other way round. So don’t wait until you’re in the right mood to get started. Small wins lead to big wins, so take the first step and the motivation will follow.
6. Forgive Yourself
Procrastinators do not like the fact that they procrastinate. They know putting off a task is a bad idea but do it anyway, and this results in regret and self-blame. All that rumination and regret compounds the negative feelings surrounding such tasks, which leads to further avoidance. Forgiving yourself for procrastinating is important because it allows you to use that energy to instead focus positively on the next task or deadline.
Take a look around the free humanest online community, where therapists and members connect for advice and support. Get help with procrastination and the feelings that cause it, and meet others just like you.
