If you have ever found it difficult to do something you should or would like to do, you have experienced procrastination. A typical procrastinator may spend a lot of time engaging in trivial activities instead of working on important tasks. As a result, you may find yourself repeatedly hitting the snooze button in the morning, watching hours of television, playing video games, checking your Facebook constantly, eating when you are not hungry, obsessively cleaning, pacing in and out of the office, or even staring at the wall for a long period. Although these activities provide temporary relief and distraction, they ultimately defeat the purpose of achieving meaningful goals.
The tendency to procrastinate is one of the main obstacles that prevent people from living their lives to their full potential. I believe most people do not regret the things they have done, but rather the things they have not done. It is common for people to feel regret and guilt after they have missed opportunities, and these feelings tend to last for a very long time.
It is often observed that procrastination, and delaying include actions and behaviors that are detrimental to an individual's productivity.
But be cautious. Procrastination is not simply a result of laziness or a lack of interest or care. Procrastination and related habits often times can be indicative of an attention related disorder or similar mental health challenges like depression that can affect executive functioning. Your procrastination may be a clinical symptom of a larger challenge so be sure to identify and seek support accordingly to help you figure out the root of this behavior. Common symptoms of a more “clinical form” of procrastination looks like an individual who is motivated to accomplish things that they love but are unable to follow through with this behavior. While they are eager to fulfill their obligations, they just cannot figure out how to do so or feel “frozen” at the start of where to begin.
It is also important not to confuse procrastination with relaxation. Relaxation recharges your energy. Procrastination, on the other hand, depletes your energy. As your energy levels decrease, the greater the probability that you will put off your responsibilities, and, once again, you will not get anything done. Putting off tasks until the very last moment fosters stress, guilt, and inefficiency. The result of putting things off is that your productivity can be reduced to a fraction of what it could be. The realization that you are not living up to your potential can lead to feelings of stress.
Here are a few steps that you can take:
Recognize- Recognize the why. Why you are procrastinating can offer insight into your experience and give you an effective direction on where to go. Whether it's because you're not enjoying the task and do not find it to add value to your life or you may find that the distractions are too appealing for your attention. Whatever it is, take time to reflect on the why behind the behavior.
Raise awareness- Ask yourself which feeling is more powerful in the moment: the urge to do something else, or the desire to avoid what you should be doing because it's painful and frustrating. Identifying and sitting with the feelings that come up can assist in insight into what you are trying to gain or avoid.
Resist the Impulse- Impulsivity can get the best of us at times. It may feel good in the moment; but if we “play the tape forward”, we can see that choosing to procrastinate and dive into another impulsive behavior will not add the joy and value to our life we are seeking. Learn to take control of your impulsive thinking and behavior (therapy can be a great place to explore this). Figuring out what's unpleasant about the task you're avoiding can help you tackle the unpleasant task at hand and get over what we all tend to find the most challenging, the first step.
Time block- Learning to hold yourself accountable is half of the battle as well. To assist in healthy accountability, you can utilize a calendar and to do list to prepare. Also, be sure to tell yourself you will follow your calendar along with other direct and positive messages about what you want and plan to do. Remember to be firm and kind to yourself as you do this.
Procrastination is a challenge that many people experience. Whether it is a result of an attention or mood related disorder, or if it has roots in something unrelated, taking time to understand your behavior and implementing a new course of action will not just help you accomplish that long awaited task, but can increase your feelings of fulfillment and wellness overall.
Here is a question for you to reflect upon….
The last time you lived a day to the fullest, how did you feel? When was that?
