Delaying or postponing tasks that need to be accomplished and replacing them with less important activities despite knowing that the delay may result in negative outcomes or increased stress?
What is Procrastination?
It is the act of delaying or postponing tasks that need to be completed, even when we are aware that such delays may lead to negative consequences or heightened stress levels.
How to Stop Procrastinating? Tips from a Therapist
1. Recognise that you are procrastinating!
2. Explore possible contributing factors, which may include:
- Fear of failure or disappointment: Concerns about imperfections and the possibility of disappointment.
- Poor impulse control: Distractions, such as pleasant weather or friends divert attention from your task.
- Rebelling: Resistance towards tasks with negative associations or when feeling compelled to do them.
- Seeking temporary relief: Engaging in activities for immediate gratification while postponing the task at hand.
- Mental health or neurological conditions: including anxiety disorders, depression, addictions, OCD, ADHD or other conditions.
3. Consider anti procrastination strategies:
- Enhance your motivation: Identify productive reasons for staying motivated and focus on them!
- Remind yourself of the positive outcomes and benefits that come from completing the task.
- Specify a time to work on each task.
- Promise yourself a reward.
- Keep and prioritise a To-Do List.
- Ask someone to check on you. Peer pressure works!
- Minimise distractions. Turn off your email, social media, TV, etc.
If you suspect that deeper issues (e.g. neurological, mental or physical health conditions) are preventing you from overcoming procrastination, consider seeking professional help.
Counselling, cognitive behavioural therapy (CBT) and cognitive behavioural coaching for procrastination, as well as eye movement desensitisation and reprocessing (EMDR) therapy have shown to be effective in aiding people in breaking free from self-sabotaging cycle.
The secret of getting ahead is getting started. –Mark Twain
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