Procrastination refers to the act of delaying something that you should have done or you should be doing. It is the process in which you delay your work that you need to do at the moment constantly. It is the act of consciously or sometimes unconsciously ignoring the important tasks that your mind assumes to be unpleasant, difficult or energy consuming. You rather prefer to do something that is enjoyable, easy, comfortable or simple.
Procrastination has become a serious problem amongst almost all the age groups. It deeply affects the lifestyle of an individual. If you think you are a procrastinator, you are not alone. There are many who go through the same. Procrastination usually affects you for a short period of time, mainly your productivity and efficiency at the moment. However, in some cases, it can also cause long term problems like anxiety, panic, depression, job loss and several other problems.
Procrastination spares no one, even the most efficient and well-organized people can fall prey to it. Procrastination episodes often can make us feel guilty or ashamed. It can impair productivity for a long term and cause us to fall short of our goals. So, it becomes important that you mindfully choose what you want in your life.
WHAT MAY CAUSE PROCRASTINATION?
TIME MISMANAGEMENT
Procrastination is usually associated with mismanagement of time. It is believed that the problem of procrastination arises when someone fails to assess the required time essential to complete a particular task. Some tasks require focus and a specific amount of time to be completed, if we do not give them time, they may turn out to be unsatisfactory and frustrating. We always think we have time, but sometimes we do not.
STRESS
It is also believed that procrastination is caused by distress. When someone is less interested in doing something and they are not able to find the motivation to complete a task, they are more likely to put it off. They may feel bored, lazy or uninterested often.
Increased stress, health issues, and poor performance can all result from procrastination. Sleep problems and unpleasant remorse are some of the consequences. Furthermore, procrastination can damage your self-esteem due to guilt, shame, or self-critical thoughts that can arise as a result of procrastination.
MENTAL AND PHYSICAL EXHAUSTION
When we are exhausted either physically or mentally, it directly and deeply affects our efficiency to work and later complete the task. We feel tired all the time, the creative side of the mind becomes clouded and you are not able to make the best decision for yourself. Hence it is important to take breaks in between. Be mindful about your breaks, make sure you take rest and relax your mind and body. Declutter your thoughts, stretch and take deep breaths.
DISTRACTING ENVIRONMENT
Your external environment can affect your lifestyle, behaviour, actions, self-image, productivity and identity deeply. When the external factors are out of your control and you cannot put them in your favour, you are more likely to get anxious, frustrated and irritated. As a result, your will to complete a task decreases, you postpone your work and end up not doing it and delaying it.
HOW CAN YOU TACKLE PROCRASTINATION?
Set your priorities straight
Prioritize and assess what you really want out of your life. Set goals and work towards them. Ask yourself often that, what is important at the moment? Ask yourself what is holding you back? Once you understand what is troubling you, process it, accept it and let it go. Keep your deadlines in mind and ask yourself if the left-out time is sufficient to complete what you are intending to complete. keep your expectations from yourself realistic.
MAKE A LIST
Make a list of things that you need to do. You can plan out a schedule, set rules for yourself, add both strict and relaxing rules, so that you can create a healthy balance between your life and your work. Create a list of your deadlines, stick to them.
START TODAY OR RIGHT NOW
Identify what is your end goal and what do you need to do to do it. Once you know what you need to do, you will eventually figure out of a way to execute it. Once you start something, you are more likely to complete it. Unfinished tasks usually keep you in a loop in your mind and you keep thinking about them. they get stuck in your memory more due to a psychological phenomenon called Zeigarnic effect. Making small efforts counts and small efforts helps in the long run.
WORK ON YOUR FOCUS
If you sit down to complete something and are not able to focus entirely on it, it is most likely that you will get distracted and would not be able to get done with it. So, it becomes important that you work on your focussing capabilities, so that when you do it, you do it with mindfulness, attentiveness and better focus. To be more mindful of your thoughts and actions, you can practice meditation, yoga and pranayama regularly. You can practice other mindfulness exercises. You can also discuss it with your therapist and ask for better ways to be more aware of your thoughts and actions.
POWER HOUR TECHNIQUE
It is observed that when you create a balance between your work and rest, you are likely to be more efficient and productive. You can choose an hour to complete your work with all your focus and concentration. You can take small breaks before and after the chosen hour. Pick a time that you know would be less distractive for you depending upon your situations and lifestyle.
POSITIVE SELF-TALK
Make yourself believe that you deserve everything good in life. Make your mistakes your lessons, assess your emotions and be there for yourself. Forgive yourself for procrastinating before, it is out of your control now. Once you understand and believe that you are important and you deserve better, you are more likely to work hard for it and eventually achieve it. Understand that the only way to a better life is to working everyday towards it and making the most out of this journey.
REWARD YOURSELF
Once you meet a deadline, reward yourself for it. Appreciate yourself that you worked hard for it and completed it. Make it fun for yourself so that it becomes easier to do. Ask what would make you feel better at the moment.
OPTIMIZE YOUR ENVIRONMENT
Make your environment more peaceful, try to get rid of distractions. Become more mindful of your choices. Assess and analyse what you like and what you dislike. Include more of what you like and eliminate what you dislike. When you are surrounded by things and people that you admire and love you are able to focus more and be productive. Plan your day and block the distractionsconsciously.
FIND A PARTNER
Plan your tasks according to what you think is important at the moment. Find someone who can help you, remind you and motivates you. Someone who holds you accountable for your work. It can either be a friend, a parent, a teacher or anyone you trust. This will not only motivate you but you may also experience a feeling of togetherness as you share the load together with the other person.
YLCC would like to thank Saloni Mann for her valuable insights in this article.
