We’ve all procrastinated on something we didn’t want to do at some point, but for some people it is a regular habit in their lives. Procrastination is usually attributed to a character flaw. It is actually heavily tied to negative emotions and thoughts. And to make things worse, the procrastination makes you feel guilty, increasing panic and stress. It can manifest in different ways, but at the core of it, learning how to break the procrastination habit is crucial to reduce negative outcomes and support your self care journey.

Procrastination Is Not A Character Flaw

Many assume that procrastinators are just built that way. They often get labelled as lazy and irresponsible. So many people deny being so when confronted, increasing the shame associated with it. Procrastination is actually tied to negative thoughts and emotions. People who exhibit this behaviour may be struggling with mental health or could be facing too much to handle things well. Sadly, when people engage in procrastination, they are often neglecting their self care as well since that is one of the easiest things to stop doing when overwhelmed.

People that experience procrastination often spend a lot of time thinking about the thing they are procrastinating about. This takes up valuable head space, and it can create a loop of negative self-talk. This in turn can trigger a wave of negative emotions, and at the end of the day, avoidance or resistance wins.

Thoughts can be paralyzing! People who are prone to procrastination may stop in their tracks out of fear of failure. Perfectionists may start, but struggle to complete the task. They doubt their work will ever be good enough.

Another thought that can take over is the lack of clarity on how to proceed. That could be because of scale, lack of skills or time, or simply because there is no structure in place to complete the task. Simply not knowing where to start can create a trickle-down effect of challenges and negative assumptions which increase stress.

The emotional burden tied to this behaviour is normally intense. Procrastination is also the avoidance of negative feelings. Most of us don’t like feeling anything negative, but some struggle more as their threshold is much lower. Procrastination provides temporary relief, but in the long-run, intensifies pressure.

Figure Out What Causes You To Procratinate

Now knowing that procrastination is tied to thoughts and feelings, change how you approach it. Ask yourself what those are for you. What is behind the fear? Is perfectionism keeping you from finishing? Do you lack the confidence to take it on? Are you unsure of how to get started? Is finding time the detractor? Do you lack motivation or purpose? Are you worried about what others think of you?

Start with the emotional concerns and tackle any negative beliefs you have. Be compassionate with yourself through this process and keep the judgement out of it. Then start to build systems that will help you tackle those things once and for all.

Breaking The Procrastination Loop

Developing systems to help you tackle procrastination is easier than you think. Below are some ideas to help you, but there are other ways that may be more fitted to you. Like any new tool, start small and scale up. Many of these methods are also core to your overall self care. You may be surprised that you already have the knowledge to apply to this. If it’s new to you, follow the links to discover more.

Pre-work

Before you can move forward, you need to understand what you need to accomplish. Is this something you need to do? Can it be delegated to someone else or outsourced? If you need to do it, what is the timeframe required? If it is a quick task, I really like using the 2-minute rule. I learnt this years ago from David Allen’s workflow management system called Getting Things Done (GTD). If the task can be done in less than two minutes, just do it. The more times you have to think about it, the harder it gets.

If it requires more time, then schedule it. Find time in your calendar that would be conducive to completing it, and stick to it. If it is a task that will take a long time, break it down into manageable steps, and block time over the course of a few days.

Set yourself up for success

Once it’s time for you to start tackling the task you’ve been procrastinating on, make sure you have the right conditions to support your process. Limit distractions. Create a quiet space, disconnect from the digital world, and grab any tools that may be required.

Also focus on your mind and body. By keeping up with your self care pillars, you will optimize your ability to complete your to do list. Sleep deprivation is an obstacle that can lead to procrastination. Being hungry or not properly hydrated can make you feel sluggish. Exercising increases your energy and boosts your mood. And feeling connected to others will help you when you need to reach out for support or encouragement.

Additionally, by implementing mindful techniques, such as breathing, you can increase your odds of managing your stress. Take the emotion out of the equation and try not to overthink it. Just execute. Visualization can help you picture crossing that finish line. It can also flag for you what skills you need to work on and where you to need to get help. Take breaks when you need them. Recognize your accomplishment. Then tackle the next procrastination.

Why do you procrastinate?

Review your progress on tackling procrastination and adjust the tools you use to fit your needs. Hold yourself accountable to completing the tasks you schedule. A start is great, but the focus needs to be on completion. Remember self-compassion, if at first you don’t succeed, try again.

Each time you finish a challenge, you will feel good about it, and relief sets in. Fears tend to be thoughts that are blown out of proportion. The next time you need to tackle something, it will be easier. Procrastination is hard to overcome, but by developing some good foundational habits, you can ensure you are not compromising your well-being. You will be more productive and accomplish more than you thought. With each procrastination that is overcome, your confidence grows, and it gets easier to tackle negative thought patterns and emotions. Eliminate procrastination to remove the added burden from your daily life.

IMAGE CREDIT: Pexels | Koolshooters.