We all procrastinate to a certain degree. I am certainly guilty of it. I know I need to do this “one thing,” but other tasks become more important in the moment. Our present self benefits from procrastination and our future self pays the price. I have found that when I am able to better manage my procrastination I am less stressed, sleep better, and much happier. I wanted to look into why we procrastinate, the costs it has in negatively impacting our lives, and tools to help reduce and manage procrastination.
What is Procrastination?
Procrastination looks different to each of us, but fundamentally it comes down to the idea that we believe we won't enjoy doing a certain task, so we avoid making ourselves feel unhappy or not doing something well enough. (3) We postpone or delay to a point that makes a manageable task appear much bigger and seem unmanageable. (1) Procrastination is not a symptom of laziness; it is a behavior caused by stress or negative beliefs about ourselves. It is a “self-defeating behavior pattern marked by short-term benefits and long-term costs.”(4)
Why We Procrastinate?
There are SO many reasons we procrastinate! Some people are perfectionist procrastinators who make it more acceptable to not do something rather than fail or not complete it “right.” There are procrastinators who may just be confused by the complexity of a task (ugh, taxes) or feel like they just don't know how to start. Some tell themselves that they work better under pressure; however, for most this simply isn't true. There may be a sense of euphoria at overcoming the odds when you finish something just in the nick of time, but is it really your best work? Procrastination is linked to low self confidence or anxiety, lack of structure, inability to motivate, and rumination (fixation on negative thoughts). (3)
The Cost of Procrastination
A study performed by the Procrastination Research Group found that out of 10,000 respondents, 94% state that procrastination has a negative impact on happiness. (2) Usually this is due to feeling regret most commonly in the areas of health, career, and education. (1) All of these areas greatly affect your life; however, I believe putting off healthy behaviors has the most extreme impact. Waiting to go to the doctor, postponing exercise, or delaying commitment to a heathy diet puts you at higher risk for disease, depression, and other ailments. As stated before, the present self benefits temporarily but the future self bears the cost of stress, punishment, and anxiety. By acknowledging the costs procrastination has on your life and having an awareness of the impact it will have on your future self, you will be motivated to take action today to protect your tomorrow.
How to Manage Procrastination?
Finding ways to reduce the amount you procrastinate is essential to reducing stress and improving your overall happiness. We all have different reasons for procrastination, so being mindful of your triggers is key to managing it. Here are a few things that have worked for me to help you get started:
Structure a schedule for your day and do your best to stick to it. Block off time for the things you need to do first and things you want to do later. It is important to schedule time for things you enjoy as well. All work and no play is, well... you know the rest.
Break large tasks into smaller, more achievable tasks and find healthy ways to celebrate when you complete them.
Turn off notifications for emails, texts, etc, and only take care of them when you have a natural break or during scheduled time. We have so many distractions in our daily lives, and they make procrastination much worse.
Limit news and social media. Doom scrolling isn't helping you accomplish your goals and it eats up more time than you may realize. Schedule time to be online and have a limit as to how much and how often.
Lastly, yet perhaps most importantly, cultivate SELF-COMPASSION. Take action to take care of yourself today and have empathy for your future self.
Managing procrastination is an ongoing practice, but as you develop new behaviors it will get much easier and become more natural. You will feel less stressed and happier overall. Trust me, I was definitely one who procrastinated on so many things in my life but I have found ways to manage it and I am in such a better place because of the changes I made. Health coaching can help you find out why you procrastinate, set goals for reducing it, and assist you in sticking to those goals for long term benefits. Contact me today to get started! Don't wait :)
References:
Piers Steel, "The Procrastination Equation."procrastinus.com
Timothy A. Pychyl, Ph.D., "The Procrastination Research Group" procrastination.ca
Psychology Today psychologytoday.com
McLean Hospital mcleanhospital.com
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