Procrastination
It just can’t be put off any longer… Procrastination seems to be my middle name.
There are certain tasks or activities which we each leave until the very last minute. As a result, we can end up missing out on sleep, working very long hours and putting enormous pressure on ourselves to get the task done. This creates a lot of stress. We procrastinate.
So, what is procrastination?
“Procrastination is the thief of time”, wrote English poet Edward Young in the mid-18th century. The current Oxford English dictionary defines it simply as, “the act of delaying something that you should do, usually because you do not want to do it” and present-day Psychology understands it to be a very common, self-defeating behavioural pattern.
Why do we procrastinate then?
We’re far more likely to procrastinate when a task is:
Boring (e.g. doing housework);
Frustrating (e.g. trying to learn a new skill which is complicated);
Difficult (e.g. solving a problem);
Unstructured (e.g. a project which you are creating from scratch);
Ambiguous (e.g. when it’s not clear);
Lacking in immediate rewards (e.g. you need to write a report but won’t get feedback until you’re finished);
The more of these attributes a task has, the more likely we are to put it off.
‘How can we combat these triggers and use them to our advantage?’, I hear you say. Some of the ways to do this, are to:
Create a simple plan to make boring tasks more fun (e.g. when you’re doing your housework, listen to an audiobook or your favourite music);
Put a time limit on tasks which frustrate you (e.g. make a game out of something you don’t want to do – when tidying your cupboard, count how many items you can tidy away in 10 minutes);
Find someone to work with when working on difficult tasks. This will give you support while doing them (e.g. hiring a language teacher, instead of learning via an app);
Make a plan for ambiguous and unstructured tasks (e.g. take 20 minutes to map out next steps for a home renovation project);
Treat yourself while doing unrewarding tasks (e.g. reward yourself with the promise of a visit to a local café when you are finished);
Use a journal to write about tasks you find meaningless – this will help you to connect with them on a deeper level and find purpose (e.g. journaling about why cleaning your office will make you feel calm as you work).
Working to understand what triggers you and finding coping mechanisms for when this occurs, you can overcome the urge to procrastinate. Create a simple plan. Work through your plan. You’ll get a lot more done as a result.
Or, if you want someone to join you on your journey, to hold you accountable and stop you from sabotaging your progress – hire a coach.
Now I’m off to clear out my office to give me more headspace.