Overcoming Procrastination
Telling a procrastinator to just use a planner likely won't do anything. It's not often the lack of planning that causes a person to procrastinate. They procrastinate in spite of knowing when the deadline is approaching.
20% of people identify themselves as chronic procrastinators. And the other 80% have procrastinated from time to time. I've done it. We've all done it.
Ways that procrastination shows up in everyday life:
You will start eating healthy after the holidays
You'll break that unhealthy habit someday. Just not now.
You are repeatedly late for appointments and rushed.
You have something big you want to do, but are waiting for inspiration to hit.
You have a long list of things to do around the house that don't seem to get done.
You tell yourself that you don't have the time.
You tell yourself that you'll get that extra education you've always wanted one of these days.
You substitute worrying for action.
You lack a needed skill, but don't try to build the skill. (graphic design work, photography, social media stuff, etc).
Procrastinators typically fall into three categories:
Avoidant procrastinators: these procrastinator typically fear failure or success. to them it would be just awful if they failed or something wasn't perfect so they'd rather not do it!
Thrill seeker procrastinators: these procrastinators love the rush and to feel the fire under their ass.
Decisional procrastinators: these procrastinators do not feel confident making decision so they don't take on personal responsibility.
Doomed for life? Once a procrastinator always a procrastinator? hell no!
We can build our procrastination awareness, go on a procrastination alert, and take action to overcome the problem.
People who procrastinate often refine excuse making to a well-practiced art. Addressing the excuses and restructuring how one thinks and views tasks is how you overcome procrastination.
Break down tasks into smaller more manageable chunks.
Set achievable and measurable goals
Anticipate obstacles
Try the 5 minute rule - start a task with the intention to work for 5 minutes. At five minutes decide if you can work longer. this helps overcome the initiation process.
Remind yourself that you CAN stand the discomfort of doing the task.
Identify your irrational beliefs that are blocking you such as "I must do it perfectly." "I can't stand how long it will take."
Replace your irrational beliefs with rational beliefs such as "this project doesn't have to be perfect, and that's okay. Done is better than perfect." Or "there is no better time than now to do the project. I'll never feel fully ready and that's okay." Or "This project might be hard and time consuming but I can stand the discomfort because it is so worth it for my longterm goals."
The anxiety-procrastinate-relief cycle can be hard to break, but being aware that the initial avoidance relief you're experiencing is only creating more problems for you down the road is helpful.
Notice your tendencies for self-condemnation. Procrastinators experience the initial relief of avoidance only to beat themselves up for putting things off later on. Feeling inadequate, like a failure or loser, or that there's something wrong with you is common.
Remember to practice unconditional self-acceptance. Labeling yourself as a piece of shit for procrastinating isn't going to help you stop procrastinating. Acknowledge that you're a fallible human that has a tendency to procrastinate, but that you fully love yourself regardless. Putting yourself down perpetuates misery and will only dig a deeper hole. Your worth as a human has nothing to do with your ability to be on time.
Remember that the longer you've been procrastinating, the longer it will take to overcome it.
Lastly, you're a grown up. You 100% have the ability to overcome procrastination if you want to. I believe in you. Do you?
