Do you find yourself putting off tasks until the absolute very last minute?
A report to write for the directors, or the big project plan that needs completing for a new client, the data report that requires analysing, or the graphic that needs fully designing?
But instead you choose to complete those “bitty” emails which you’ve decided are urgent, updating your diary becomes essential in your mind. Anything rather than start the next big piece of work.
Away from work the housework suddenly becomes a priority, the dog needs bathing and your sock drawer is in desperate need of a sort!
What is Procrastination?
Procrastination is the word used when we voluntarily put off tasks - often leading to stress, anxiety, and reduced productivity.
Most of us will have had the experience of putting something off, knowing that the deadline will creep up on us, but we just can’t face doing it.
Why Procrastinate?
So why do we do it?
Procrastination can be due to different factors and is very individual.
It can be because of feeling exhausted or overwhelmed, or the task itself might be complicated and one that you haven’t done before.
You might think you work better when you do tasks at the last minute, though research would suggest this is unlikely and that people generally don’t turn out their best work when it is rushed.
There is a theory that people may get a rush of endorphins at getting a task completed just in time after leaving it until the last minute.
Maybe you fear failure, the anxiety that comes with the possibility of not succeeding can be paralysing. This fear often leads to avoidance behaviours.
Procrastination can have a link with perfectionism, the desire to have everything perfect can create a barrier to getting started.
You can experience decision fatigue. You’ve been making decisions all day, and sometimes it feels as though there are too many decisions, which can be exhausting! This leads to a shutdown in productivity.
Procrastination can simply come from a lack of motivation. If the task doesn’t feel meaningful or rewarding to you, it's easy to put it off in favour of something more enjoyable.
In an age of constant connectivity, distractions are everywhere. Social media, emails, and even household chores can seem more appealing than the task at hand.
Maybe you struggle with time management? Struggling with time management can lead to procrastination. Without a clear schedule or deadline, it's easy to underestimate how much time a task will take, leading to last-minute rushes.
Physical and mental fatigue can significantly impact your ability to focus and work effectively, which can lead to putting off tasks, particularly those you think will need more energy from you.
Whilst procrastination can have a negative impact on our mental health, poor mental health can also lead to procrastination, setting up and maintaining a vicious cycle that can feel difficult to break.
Procrastination can be linked to overall low self-esteem, a feeling that anything you do won’t be good enough.
The Feeling Of Procrastination
It’s likely that you won’t feel bad about procrastinating at the time, you’ll probably be keeping busy with other tasks, or telling yourself you’ll do it later. So, you don’t feel the stress at that moment.
Unfortunately, the impact usually catches you up. Often through a lower standard of output, lack of sleep, and anxiety, all of which has an overall negative impact on your wellbeing.
If work is of a lower standard you can blame it on not giving it enough time and effort, rather than questioning your skills or areas where you could learn or develop further.
Persistent procrastination can have longer term impacts on work with missed deadlines, reduced quality in work and the impact of the ongoing stress from persistently putting off important tasks.
Ways to Help Stop Procrastination
So, how do you stop procrastinating?
Here are some top tips to start you off…
Try building in a plan and timeline that adds in specific time for procrastination. It doesn’t stop you from procrastinating, but it does help relieve the stress it can cause!
Break any tasks down into really small chunks, then after each chunk give yourself some praise and a treat. In this way the mind and body get used to completed tasks being followed by something nice!
Consider how difficult you are making life for yourself in the future when you are pushed into the corner of doing the task. This is unfair on you, so by doing the tasks that you’ve scheduled you are being kinder on yourself.
Having an awareness of your individual procrastination patterns can help you make a plan for when you know something is coming up that you are likely to procrastinate over.
Recognising your unique patterns includes being mindful of the triggers and your thoughts that lead to putting off tasks.
Noticing your patterns will also help you notice the thoughts and beliefs that contribute to certain procrastination behaviours such as fear of failure, or perfectionism.
It might seem simple, but creating a lovely working environment will encourage you in there to complete your jobs.
Procrastination and CBT
Cognitive Behavioural Therapy (CBT) is an evidence based talking therapy that offers a structured approach to tackling procrastination and supporting you to take control of when you complete your tasks.
Procrastination is not laziness, it's a complex issue that can have psychological roots. With the help of CBT, you can learn to understand your procrastination habits and develop strategies to overcome them, leading to improved wellbeing and productivity.
As an experienced and accredited CBT therapist I can help you to break free of procrastination and feel more in control of your time and tasks. For more information please book in for an initial consultation to discuss how we can work together.
