In the fast-paced world we live in, overcoming procrastination is a key factor in unlocking productivity and fostering positive mental health. The struggle with procrastination is something many of us can relate to, but fear not – this article is your roadmap to breaking free from procrastination’s grip and ushering in a new era of efficiency and mental well-being.
Procrastination is a behavioral tendency where an individual delays completing a task, disregarding the evident adverse outcomes of such delays. Consider a scenario where a student postpones working on an assignment until the night before it is due. As a consequence, they find themselves cramming overnight, resulting in a poorly written assignment and heightened stress. Despite the student’s awareness that delaying the start of the assignment is unwise, something prevents them from initiating it until the last possible moment.
The repercussions of procrastination extend beyond the immediate task at hand and can significantly impact overall well-being. Individuals who procrastinate may experience interpersonal conflicts with those around them, particularly if their delayed actions affect friends, family, or partners. Additionally, grades or job performance may suffer due to procrastination. In matters of self-care, procrastination may lead to the deferral of medical attention, healthy lifestyle habits, and other crucial aspects of personal well-being.
Is Procrastination the Same as Being Lazy?
Procrastination is frequently misconstrued as laziness, although they represent distinct concepts. Unlike laziness, procrastination is an active process wherein you consciously opt to engage in something else rather than the task at hand. Laziness, on the other hand, implies a lack of interest, inertia, and a reluctance to take action.
Procrastination typically entails avoiding a potentially unpleasant yet likely more significant task in favor of one that is more enjoyable or easier.
However, succumbing to the temptation of procrastination can have severe repercussions. Even minor instances of procrastination may induce feelings of guilt or shame, resulting in diminished productivity and hindering the achievement of our objectives.
Symptoms of procrastination
When individuals engage in procrastination, they typically recognize the impending stress they are setting themselves up for. This awareness, coupled with the negative outcomes of procrastination, can lead to a range of emotional responses, including self-resentment, disappointment, frustration, anger, or sadness. Feelings of shame, guilt, and heightened self-judgment may also arise, contributing to a decline in mental health.
For those uncertain about whether they are procrastinating, signs of unconscious avoidance of a situation, emotion, or task may include:
- Delaying the initiation of a new exercise program, waiting for the “perfect moment” to start.
- Receiving a missed call from a partner but choosing to call a friend instead of returning the call promptly.
- En route to a friend’s party, detouring to the store to purchase random household items.
- Before leaving for work, engaging in extensive cleaning behaviors such as scrubbing the shower floor.
- Procrastinators frequently struggle with a fear of imperfection, impeding the initiation of tasks. For example, someone aiming to start a blog may repeatedly postpone writing due to a relentless pursuit of perfection, hindering progress and achievement of goals.
Strategies to Overcome Procrastination
- Commence with the Small Steps: Initiate your tasks by breaking down larger objectives into more manageable segments. Choose a small task that you can tackle immediately, allowing you to make progress effortlessly.
- Create a Strategic Plan: Organize your tasks by assigning specific times or dates to key activities on your to-do list. This approach ensures that you have a clear focus on what needs your attention and when.
- Emphasize Task Completion: When you identify tasks that are nearing completion, invest additional effort to bring them to a close. Resist the temptation to leave numerous tasks partially finished, and relish the satisfaction of ticking them off your checklist.
- Mitigate Distractions: Evaluate your environment and identify potential distractions. Make necessary changes to enhance your concentration. Consider putting certain items out of reach until you’ve completed the task at hand.
- Practice Self-Compassion: Recognize that no one ever completely clears their to-do list. Strive to meet your deadlines and acknowledge your achievements. However, maintain a realistic perspective, understanding that there will always be more tasks than there are hours in a day.
Samia Zaman
MSc and BSc in psychology
University of Dhaka
Psychologist at wEvolve
