Are You a Procrastinator? 6 Fool-Proof Ways To Overcome Instantly

Procrastination is not just a form of avoidance behavior, but a self-sabotaging habit that reduces the available time to complete a task. This behaviour is associated with stress, lower performance, and potential harm to one’s physical and psychological health.

Studies have shown that procrastination is more of a self-regulation problem, than an executive functioning skill. It is often seen when we are unable to regulate our emotions or when we have little self-control.

Remember, these feelings are temporary. It triggers for a fleeting moment and once you figure it out on your own, you get better again.

Research suggests three prominent reasons for procrastination. What Do You Grapple With Procrastination?

1. Not able to manage negative feelings around a task, such as boredom, anxiety, insecurity, frustration, resentment, and self-doubt. This is especially true when we don’t like to complete tasks perhaps because it’s too complex or boring or overthink which stresses us out.

2. Procrastination provides us relief in the immediate present through instant gratification. The fundamental concept in behaviourism is that when we are rewarded for something, we tend to do it again. Therefore, keep delaying tasks until they become a chronic habit. We give in to ‘feel good’ by doing an activity that we enjoy instead.

3. We feel disconnected from our future selves, which means for some periods we forget the purpose waste time and drain energy on overthinking. Human beings are far more focused on who they are and how they feel today. We have very little concern for our future selves and don’t take the time to understand how our current decisions will impact us in a few weeks or months.

4. To overcome procrastination, it’s essential to start by challenging the unhelpful thoughts that occur as we think about doing the task. Identify the actual problems and figure them out right away. Eliminate and avoid thoughts that are not true and lead to anxiety or stress. Once you identify these thoughts, reframe them. By reframing our thoughts, we change the way we feel about a situation and ultimately how we behave or act. Our thoughts, feelings, and behaviours influence each other.

5. Give ten minutes to fully immerse yourself in the task you are procrastinating on. If after 10 minutes, you hate it, let it go and try again later. But it is much more likely that you will keep working on the task once you have initiated it.

6. Find a creative way to get started, such as by planning, creating a reward for initiating the task, or chunking the task into smaller tasks to make it less daunting. Ultimately, it’s about self-awareness, understanding why you procrastinate and focusing on regulating the feelings attached to it.