Procrastinating? Why and how to overcome it

Procrastination. We all know it’s the act of needlessly and voluntarily delaying the completion of a task or set of tasks. And as simple as it sounds to overcome with self-control, somehow it is a problem that keeps coming back.

So why does this happen?

First, let’s get a better understanding of the problem. There are many forms of procrastination that range from “I’ll do it later” to tidying the house instead of doing what you actually should be doing. It can disguise itself as a ‘productive’ task, which gives you the satisfaction of productivity accompanied by the guilt of not actually doing the task you should be getting done. This isn’t a hidden problem, we’re often painfully aware that we procrastinate and it’s almost become a cultural norm to ‘brag’ about our procrastination habit. And as mentioned earlier, it’s not a problem we can overcome with willpower alone (at least, most of the time).

So why doesn’t willpower work?

The procrastination beast is irrational. You may also notice it occurs most often when you’re not in the best of moods. You can think of it as the equivalent of bingeing on junk food when you’re unhappy – even when you know it’s not good for you. You see, procrastination is our way of finding short term consolation for short term problems. It ignores our big picture goals to make us feel better about the here and now, and so we set aside the all-important task in favour of the dopamine hit and instant gratification from whatever it is we choose to do instead. Willpower can only work its magic if you’re committed and strong enough to stick to your guns. When you’re feeling crappy, that’s when you’re least likely to do so!

Here's the worst part. When you put off the task you are giving yourself a ‘reward’ for not doing it, This perpetuates and reinforces the procrastinating behaviour which is another reason why it’s a problem that keeps coming back. Eventually, this bites you back hard when deadlines roll around and stress starts to build around it again. Not a healthy outcome.

So if willpower’s not good enough what do we do?

To overcome procrastination, the best way to start is by acknowledging that it happens. Not only should you acknowledge it, you should also accept that it is something that has already happened and that you need to forgive yourself for doing so. Blaming yourself for ‘succumbing’ to procrastination only builds a negative mindset that will not help you move past the problem. Also, it is almost impossible to avoid every situation that may cause you to procrastinate. It’s a trap that even the most productive people struggle with at times. So, no blaming and shaming, see that you have the problem and then look to the next step.

And the next step is figuring out your triggers for procrastination.

‘Bad moods’ may be one of the reasons why you don’t feel like doing things, but if you dig a little deeper, your mood may stem from some deeper feelings about the task you keep putting off. For instance, the task itself may be unpleasant, boring, tedious or difficult – all of which are things we are conditioned to avoid. Why make life harder for yourself, right? Or, the task may bring up feelings of anxiety, stress, self-doubt and insecurity – also feelings we want to avoid. As the task is tied to these negative feelings, we subconsciously reject the task and push it into the ‘too hard, I’ll do it later basket”.

Now, you address your triggers.

To do that, you have a few options. Give yourself a reason to get past it. Finding a reason, be it a reward or punishment, can give you a motivational boost to complete your task. Rewards can allow you to manifest the positive feelings associated with getting the dreaded task done and it lets you see the benefit of completing the task (getting the reward). Alternatively, a punishment that you perceive to be worse than the task itself can also act to get you to take action. Of course, both methods require you to stick to your reward/punishment system, so a level of accountability is still required.

Ultimately, you need to understand yourself and understand the challenge you face before you can take the steps necessary to deal with it. And no matter how you decide to deal with procrastination, you should always remember that you are only human. That isn’t a reason for you to stop trying, rather, it is a reminder that you will have moments of imperfection that don’t prevent you from reaching the outcome you desire.

I’ll leave it here with this quote. The ball’s in your court now.

You cannot escape the responsibility of tomorrow by evading it today – Abraham Lincoln