Have you ever been in a moment where you are staring at your to-do list as long as your grocery list, yet you cannot seem to find the motivation to get it done? Even worse, does your motivation appear to diminish as the tasks pile up?
Whether you are putting off responding to an email, avoiding getting that work task started, or delaying personal appointments, procrastination can be exceptionally frustrating and derail your outcomes.
It goes beyond just being lazy or poor with your time management. There is the possibility that procrastination is being used as a coping mechanism for emotional troubles. So, how do you overcome it?
Understand the “Why” for Your Procrastination
Procrastination is not something that develops out of thin air. Your root cause could be related to fear of failure, feeling overwhelmed, or perfectionist behaviors. Maybe your task feels so big and hairy that you do not know where to start.
The first step in making a change is identifying what is triggering this behavior. When stalled on a task, try asking yourself, “What am I avoiding?” Are you experiencing boredom, anxiety, fear, or something else? Once you know where to start, you can put yourself on the right path to address it.
Break Your Tasks into Smaller Steps
This may seem simple, but try using a process called chunking, or breaking larger tasks down into smaller ones. The brain can only utilize seven pieces of information (give or take) at once. Sometimes, the larger tasks are harder for your brain to process compared to smaller ones, which are more manageable.
Chunking can help you to simplify your tasks, reduce any decision fatigue that is bogging you down, and allow for more success in your endeavors. Getting started is often the hardest part, but momentum will build.
Make Your Environment Work for You
Your direct environment can be a major helping or hurting factor when it comes to procrastination. Maybe more than you would assume.
Having a cluttered workspace can stall your initiation process. Notifications constantly dinging can pull your attention away from your tasks, making it harder to regroup. Even your lighting can make sustaining focus that much harder if it is not adequate or efficient.
Create a distraction-free workspace, at least for your specific triggers. Be intentional with your furniture selections, setup, lighting, and temperature. For things that are not completely within your control, work with what you can. Turn on website blockers, use noise-cancelling headphones, silence notifications, use the focus settings, or go the old-fashioned route and block off time on your calendar as do not disturb.
Practice Compassion, Not Criticism
When you procrastinate and it affects your end goal, it can be natural to criticize your actions. Contrary to that thought process, people who practice self-compassion and forgive any missteps are less likely to procrastinate again the next time.
Being overly critical or harsh with your internal thoughts will reinforce negative habits. Instead, practice giving yourself grace and being kind in stressful situations. When you treat yourself with compassion, you are not simply forgetting it happened, but rather creating a more supportive mindset.
Hold Yourself Accountable
Sometimes, your procrastination habits may need a little extra boost from an external support system. Find an accountability buddy, whether a friend or colleague. Fixing procrastination habits is not something you need to do alone.
Exploring Therapy
If your procrastination habits are starting to interfere with your career, relationships, or well-being as a whole, this may be your sign that something more complex is going on. In these instances, working with a trained professional can offer you the support you need.
Anxiety therapy can help you understand what is happening on a deeper level and teach you the tools needed to overcome procrastination. Ready to get started? Contact us to learn more about our services.