I’ve always been a productive student, but over the course of my university career, I’ve noticed procrastination force its way into my life. Here’s a scenario I’ve come to regularly experience. I’ll have an important exam coming up, and when I finally dedicate the time to start studying for it, I’ll suddenly find myself dusting my shelves, scrolling through social media, and listening to my music playlist. Before I know it, it’s time to get to bed, and I still haven’t started studying!
Everyone at some point in their lives has experienced procrastination, and if you say you haven’t, you’re lying! Even the most productive people can struggle to avoid the temptation of distraction when faced with a difficult task.
Procrastination is a detrimental monster that sneaks up on you without warning and seemingly without a solution, but you CAN overcome it! In this article, you’ll learn about why you procrastinate, the effects of procrastination, and most importantly, what you can do to stop it NOW.
What is Procrastination?
Procrastination is the chronic tendency to avoid hard and stressful tasks or goals, favouring pleasurable and trivial distractions instead. We justify putting off our responsibilities with the excuse of simply not feeling like it. It is rooted in a lack of three factors: self-discipline, prioritizing, and recognizing how valuable our time is.
Why do we Procrastinate?
Most procrastinators fall under one of the following classifications:
- To get a Thrill: These are the people that gain excitement from leaving tasks to the last minute. They believe they thrive under pressure and relish in the adrenaline elicited by their procrastination. However, it is unlikely they are truly working to their full potential.
- To avoid stress: AKA the people that put things off due to a fear of failure and how that failure would make them appear to others. They procrastinate to avoid the discomfort and negative emotions that come with hard tasks. However, not putting in the effort and avoiding hardship is an unhealthy coping mechanism rooted in perfectionism.
- To not have to Decide: These are the people that have difficulty making decisions. Delaying decisions means they won’t be responsible if things don’t work out in the future. However, this anxiety ultimately self-destructive.
Procrastination can also be associated with depression symptoms:
- Depression can lead to ruminating over difficult tasks and goals, which hinders productivity
- It can be difficult for individuals with depression to gain the motivation to plan out their tasks, which can contribute to procrastination
- Depression can lead to social withdrawal, leading those with depression to avoid activities involving communication
How do I Stop Procrastinating?
Thinking about the big picture allows you to get started on goals before the last minute. Maybe you have a proposal due in three weeks. It might not seem urgent now, but that time will go by FAST! So, you might as well start early. Thinking about the big picture can also mean thinking about the BIG picture… that is, recognizing how completing this task will allow you to further your personal or professional development. It also helps to imagine the relief you’ll feel once you’ve completed the pesky task!
SMART Goal Setting for Procrastination:
Sometimes we don’t know where to start, so it can be helpful to engage in Smart Goals that are Specific, Measurable, Achievable, Realistic, and Timely.
Here’s a SMART example:
S – I will work on x y z aspects of my proposal for 30 minutes every day for 2 weeks.
M – I will track my progress each week by keeping a list of how many times I worked on the proposal and what parts I’ve completed.
A – What do I have to do to make sure I can actually achieve this goal?
R – Can I realistically complete this goal? Is it healthy?
T – This proposal will be completed by x day.
Smart Goals increase productivity by holding you accountable and keeping you focused on what you need to accomplish in a realistic and scheduled manner.
Negative Effects of Procrastination
- Professional Risks: Procrastination can lead to poor performance in academic, professional, and/or personal settings.
- Social Risks: Procrastination can adversely affect professional and personal relationships due to social disapproval.
- Mental Health Risks: Procrastination is associated with negative emotions like low self-esteem, guilt, anxiety, and stress.
- Physical Health Risks: Procrastination can trigger insomnia, immune system problems, and gastrointestinal issues.
Challenge your Excuse Making
We could all benefit from practicing a little more honesty. When you catch yourself in the midst of procrastination, take a step back and think about the reasons why you’re not being productive. Are they reasonable? Are they worth it?
In summary, to help yourself get your hands into action:
- Find a Partner: Sometimes it’s hard to stay on track when you’re alone. Having someone hold you accountable or even guide you through the task can help.
- Change your Environment: If you’re trying to be productive in an environment full of distractions, it can be beneficial to either remove those distractions from sight or find a new setting that promotes productivity.
- Reward Yourself: Humans love positive reinforcement. Encourage productivity by rewarding yourself whenever you complete a significant part of your task… BUT be careful not to reward yourself for just writing your name!
Reading this article alone may not be enough to reduce your procrastination. Sometimes, bigger issues need to be addressed with the help of a professional.
- CBT therapy can be helpful in treating issues related to perfectionism, including the fear of failure and associating self-worth with performance, by replacing flawed beliefs with more realistic ones.
- CBT or DBT therapy can be helpful in addressing depression symptoms related to procrastination, including social withdrawal and lack of motivation.
Written by Giselle Franco & Dr Silvina Galperin
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