Many people procrastinate from time to time. In fact, I started this blog several months ago.... Sometimes, it’s because you don’t want to get started on a big project. Other times, it’s far too tempting to get distracted by social media or fall down a YouTube rabbit hole. Perhaps you don't want to start something until you think you will get it just right, so perfectionism makes you delay.
Whatever the case, procrastination can be frustrating and can increase stress.
Yes, it might help you to feel better about things in the moment, if you’re stressed over what you have to accomplish. Pushing commitments to the side or doing them later can help soothe feelings of anxiety. Temporarily.
But, procrastination can make things worse, in the long run. Predictably, it allows the things you’re supposed to be doing to pile up quickly. Why? Because you’ll have to get to them eventually, procrastinating usually just means you’ll have even more to do later.
Ultimately, this results in more stress and more anxiety. And, eventually, it’s easy to start feeling overwhelmed and even depressed. You also might feel like a failure or experience self-image problems from putting everything off to the last minute.
So, how can you overcome procrastination?
1. Pay Attention to the Things You Avoid
Chances are, there are certain things you procrastinate about more than others.
If you had to identify those things, what would they be? Are those obligations and activities challenging? Will they take a long time to complete?
Perhaps you could motivate prompt attention to those matters by pairing them with pleasurable or more pleasant activities. In other words, try to think of some of the things you enjoy jumping into right away. Is there a way you can combine the two to ensure procrastinated tasks make it to the top of your to-do list?
For example, let’s say you have to put together a presentation for work but you’re worried it will be too hard. Think about things you enjoy doing to help make tough things easier. If you’re a visual person, include a few videos or fun photos in the presentation. By including a few things you enjoy into the task itself, you’ll make it less stressful to handle. In fact, it may even start to feel satisfying to take charge rather than hide from those tasks.
2. Break Down the Tasks
Again, bigger projects can often feel overwhelming, so you may be less motivated to take them on in total. Another way to overcome procrastination is to break down large tasks into smaller ones.
Look at the larger task you have and determine how you can break it down into mini tasks. The idea is to make the parts so manageable that panic is not the immediate response when you look at them. Then, prioritize and tackle each of those parts individually. You’ll likely find that dealing with one piece of the puzzle at a time is much less overwhelming.
As you break down tasks, concentrate too on breaking down unproductive self-talk and negativity. These thoughts can become automatic and nerve-wracking as well. Intentionally plan your progress by encouraging yourself without judging yourself.
With practice, you may actually be able to complete tasks faster than expected and find them much more rewarding.
3. Celebrate the Small Victories
When you know there is something good waiting for you at the end of a big project or task, motivation is not as hard to come by. Moreover, as you get into the habit of resisting procrastination, you’ll not only get things done but enjoy doing them well.
Where you once beat yourself up for putting things off again, you can now reward yourself for the items you promptly, confidently, and capably check off the list. These things are more than “have-to” tasks. They are your achievements, no matter how big or small they may be.
Use that sense of accomplishment as a motivating tool to get things done. When you finish a task or project, reward yourself. You can go out for dinner and a movie with friends. If your work has taken a lot of your time, schedule a day off. Even rewarding yourself with something as small as a piece of candy for tasks can make a difference.
Eventually, as you celebrate these small victories, you’ll also build up your self-esteem. As a result, the anxiety that drives avoidance and perfectionism will be steadily replaced by a sense of mastery and confidence.
4. Accountability Helps Limit Procrastination
Procrastination keeps you in a perpetual state of anxiety. Most of the time, it does more harm than good. Worse, it can have a lasting negative impact on your sense of purpose and ability. Philosopher William James noted, “Nothing is so fatiguing as the eternal hanging on of an unfulfilled goal.” But, you don’t have to fall victim to it forever.
Keep these tips in mind and kick the procrastination habit for good. You can boost your self-esteem, and become more productive at work and in your personal life. Don’t let shame and embarrassment keep you from seeking support. A therapist can be a safe, supportive source of encouragement and accountability to keep you focused.
Contact Me
I know how stressful and demanding it can be to make changes in your life, but you don’t have to figure it out on your own. Some of the benefits of individual therapy include:
- Having a safe, confidential space to work through life’s struggles
- Speaking openly with a highly-trained professional
- Learning to be curious about oneself and become more mindful about your choices
- Identifying relationship patterns that are helpful, or existing patterns that are interfering with your growth and wellbeing.
- I offer online therapy (video conference style of therapy), which provides an increased level of comfort as you could meet with me from the privacy and comfort of your own home or other location.
You can request a specific appointment time that fits your schedule. Once confirmed, you can complete all New Patient Intake paperwork online as well.
*** The tips offered in this article are for general information and should not be considered medical or psychological advice. For more personalized recommendations appropriate to your individual situation, please contact us or obtain professional guidance.
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