Procrastination is like a credit card. It’s fun until you
get the bill.
Procrastination is the act of unnecessarily delaying or
postponing something despite knowing that there could be negative consequences
for doing so. It’s a common human experience involving delays in everyday
chores or even putting off tasks such as attending an appointment, submitting a
job report or academic assignment, or broaching a stressful issue with a
partner.
It is often perceived as a negative trait due to its
hindering effect on one’s productivity or relationships. It is not merely a
time management issue but is often linked to deeper psychological factors
associated with codependency, with symptoms such as self-regulation failures
and cognitive distortions. It includes feelings of guilt, anxiety, depression,
low self-esteem and feelings of inadequacy.
Additional characteristics include:
·
Low Self-Confidence - The procrastinator may
struggle with feelings of low self-confidence and low self-esteem. They may
insist upon a high level of performance even though they themselves may feel
inadequate or incapable of actually achieving that level.
·
I’m Too Busy - Procrastination may be used to
call attention to how busy one is. “Obviously, I cannot do ‘such and such’
because my affairs are so complicated and so demanding. That is why I am late…”
The procrastinator may even spend considerable time justifying their reasons;
Time that could be spent doing the actual work!
·
Stubbornness - Procrastination may be used as an
expression of stubbornness or pride: “Don’t think you can push me around. I
will do it when I’m good and ready.”
·
Manipulation - Procrastination may be seeking to
control or manipulate the behavior of others. “They can’t start if I am not
there.” It’s a twisted control thing, where they know deliberate delay drives
others crazy or they seek to show that they are in charge.
·
Coping with Pressures - Procrastination has
become a method of coping with day-to-day pressures and experiences. “Obviously
if one task is completed, others will put new demands and expectations upon
me.” It’s easier to have an excuse, to delay, to put off.
·
A Frustrated Victim - The procrastinator feels
like a victim: They cannot understand how their behavior is the problem or
contributes to the problem. It’s never their fault that they cannot get work
done like others. It’s because someone or something else prevented it.
Procrastination is a complex phenomenon that integrates
cognitive, emotional and behavioral aspects. It affects everyone to some degree
or another. With some it can be a minor problem or annoyance; With others it is
a source of frequent or considerable stress and anxiety. Procrastination is
rarely or only partially related to time management. Procrastinators often know
exactly what they should be doing, even if they don’t do it, which is why very
detailed schedules are not always helpful.
Common Causes
·
Over-estimation of Time: Many people believe
they have more time than they actually do, leading to delays.
·
Present Bias: Individuals prioritize immediate
rewards over long-term benefits, making it easier to choose short-term
pleasures over necessary tasks.
·
Fear of Failure: Procrastination can serve as a
self-protection strategy, where individuals avoid tasks to escape feelings of
inadequacy or fear of failing.
·
Difficult / Low frustration tolerance: The task
seems hard or even overwhelming. The situation feels intolerable or unfair. It
may be characterized by whining and complaining, and phrases such as “It isn’t
fair,” “This is too hard,” and “No one else has to.”
·
Anger/Hostility - If we are unhappy with
someone, we’ll often withhold our best efforts.
·
Time-consuming - the task will take large blocks
of time, and large blocks of time are unavailable for me.
·
Lack of knowledge or skills / Self demeaning or
downing - No one wants to make mistakes. “I’ll just wait until I learn how
before I start or get too much into any effort.”
·
Codependency and all of its characteristics.
Overcoming Procrastination
·
Daily Goals: Start each day by writing down
specific tasks you want to accomplish. Set realistic expectations with
achievable goals: Avoid overwhelming yourself with impractical or unlikely achievable
tasks. Break larger tasks into smaller, manageable ones to maintain motivation.
·
Create a productive environment that is an ideal
space. Work in a space that minimizes distractions.
·
Choose a location that helps you focus, like a
desk or a quiet area, even a park.
·
Use time management techniques. Break down the
work into smaller tasks or deliverables, with clearly defined deadlines. If a
task or a part of a task takes a relatively short amount of time, do it
immediately. This helps build momentum and reduces the feeling of being overwhelmed
or stuck. Just remember that a detailed schedule or task list is only useful if
you follow it.
·
Build accountability. Share your goals with a
friend, recovery partner, or family member who can help keep you accountable.
Regular check-ins can motivate you to stay on track.
·
Stay motivated by focusing on positive reasons
such as personal growth or satisfaction of accomplishment, rather than fear of
failure.
·
Awareness: Understand the reasons behind your
procrastination to address them effectively.
·
Immediate Rewards: Create immediate incentives
for completing tasks to counteract the allure of procrastination.
·
Stay Engaged: Actively participate in tasks to
maintain motivation and interest.
·
Don’t go at it alone: Seek out support through
support groups, including professional groups.
·
Participate in CoDA meetings. Reach out to a
personal coach or engage a therapist.
Remember, the goal is progress, not perfection! By
implementing these strategies, you can work towards reducing procrastination
and improving your productivity and sense of self. Keep coming back.
It works if you work it, so WORK IT, YOU’RE WORTH IT!!
Article adopted and adapted from the following:
https://www.academia.edu/13041377/More_Time_to_Procrastinators_The_Role_of_Time_Perspective
https://www.psychologytoday.com/us/basics/procrastination