Overcoming Procrastination
Understanding our procrastination could be the key to getting past it ….
This is one of the most common issues faced by my coachee’s and often by myself. It will come up as a statement, normally something like this: “I suffer from procrastination, I just leave the most import jobs until the last minute, I like to tick off the quick jobs, so the daily list gets shorter quicker.”
We all suffer from procrastination at times but understanding what it is and what is really going on when we avoid what we need to do, is important to us overcoming the challenge. Is the procrastination to do with energy levels or job avoidance? Because there is more going on with you personally regarding that particular task. Working this key bit of information out can have a massive impact on how we address our personal procrastination issues.
So, what is Procrastination?
Procrastination is the act of delaying or postponing tasks or decisions. It involves choosing to do more pleasurable or easier tasks instead of more important or challenging ones, often leading to disappointment, stress, anxiety, and decreased productivity.
Why is Procrastination such an Issue?
Decreased Productivity: Delaying tasks can lead to rushed, lower-quality work and missed deadlines.
Increased Stress and Anxiety: Knowing you have unfinished tasks can cause constant stress and worry.
Negative Impact on Self-Esteem: Repeated failure to complete tasks on time can damage your self-confidence.
Missed Opportunities: Procrastination can result in missed opportunities for personal and professional growth.
Hindered Personal Growth: Avoiding challenging tasks can prevent you from developing new skills and achieving your potential.
Why Do We Procrastinate?
Fear of Failure: The fear of not performing well can lead to avoiding tasks.
Perfectionism: Striving for perfection can make starting tasks daunting, causing delays.
Low Motivation: Lack of interest or motivation in a task can lead to procrastination.
Poor Time Management: Inability to prioritize tasks and manage time effectively contributes to procrastination.
Lack of Self-Discipline: Difficulty in self-regulation and maintaining focus can result in procrastination.
How to Overcome Procrastination
Break Tasks into Smaller Steps: Breaking large tasks into manageable steps can make them less overwhelming.
Set Clear Goals and Deadlines: Specific goals and deadlines can provide structure and motivation.
Use Time Management Techniques: Tools like to-do lists, calendars, and time-blocking can help manage tasks efficiently.
Eliminate Distractions: Creating a focused work environment by removing distractions can enhance productivity.
Practice Self-Compassion: Being kind to yourself and understanding that imperfection is part of the process can reduce fear of failure.
Reward Yourself: Setting up a reward system for completing tasks can boost motivation.
Seek Support: Sharing your goals with friends, family, or colleagues can provide accountability and encouragement.
Procrastination and Self-Worth
Procrastination can be closely tied to how much you link your performance with your self-worth. For achievement-oriented individuals, there can be a significant fear of failure that impacts their desire to perform. This fear can lead to:
Avoidance: Avoiding tasks to protect self-worth from potential failure.
Perfectionism: Procrastinating until conditions seem perfect, which rarely happens, leading to delays.
Self-Handicapping: Creating excuses or engaging in behaviour that sabotages performance, providing an external reason for failure rather than a reflection of ability.
Strategies for Achievement-Oriented Individuals
Focus on the Process, Not Just the Outcome: Shifting focus to the effort and learning involved rather than just the result can reduce fear of failure.
Reframe Failure: Viewing failure as a learning opportunity rather than a reflection of self-worth can mitigate fear.
Set Realistic Standards: Accepting that perfection is unattainable and setting achievable standards can reduce pressure.
Develop a Growth Mindset: Embracing challenges and viewing effort as a path to mastery can foster resilience and reduce procrastination.
Seek Feedback and Support: Constructive feedback can provide guidance and encouragement, helping to maintain motivation and performance.
As I mentioned at the start of this post, the real key to solving why we avoid certain jobs is understanding the root causes of procrastination and implementing effective strategies, which can improve our productivity, reduce stress, and help us achieve goals while maintaining a healthy sense of self-worth.
Thanks to Isabella Fischer for the photo from Unsplash