This week we’ll learn how to stop procrastinating.
What causes procrastination?
There are a variety of things that can lead us to procrastinate. Most commonly, however, the reason for procrastination falls under one of these 4 umbrellas:
Fear of failure: aka it’s better to put something off indefinitely instead of possibly doing it poorly now.
Perfectionism: you know that when you go to do a task, you won’t be satisfied until it is perfect. This means that most tasks, no matter how small they may seem to others, is a huge emotional and energy investment. So, instead of putting in that time and energy, you procrastinate.
Mental exhaustion or low energy levels: if you’re already burned out, you’re not going to want to do any more than you absolutely have to. This means that you might keep pushing things further and further out instead of doing them now.
Anxiety or feeling overwhelmed: If there is anxiety attached to a certain task, it may feel too overwhelming for you to “just do it.”
There are other reasons for procrastination, of course. You may just not like the thing you have to do, and if you lack the motivation to actually get it done, then you are very likely to not do it as long as possible.
How does procrastination actually affect us?
It might seem harmless (or just a little inconvenient for your future self) but procrastination can actually negatively affect your overall health and wellness. The most common effects of procrastination include:
- poor health (due to chronic stress, overwhelm, or putting off going to a doctor until the situation is dire)
- increased levels of guilt
- decreased levels of enjoyment of usual hobbies
- increased stress
- increased self criticism + negative self talk
- decreased mental wellness (can exacerbate depression, anxiety, etc.)
How to stop procrastinating in your life isn’t just about becoming as efficient as possible.
It’s about increasing your overall wellness, happiness and satisfaction. Learn how to stop procrastinating in your life:
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Remind yourself perfection is impossible if you don’t start:
If you procrastinate because you’re afraid of doing a less than perfect job, switch your mindset. Is avoid the task altogether not also just another form of a less than perfect job? When you actually get started, you have something to build off of, to work on, and to polish until it meets your standards. Not doing it at all only leaves you the option of failing your perfectionism.
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Break it up into chunks:
Do you procrastinate because you’re overwhelmed? Look at what you have to get done and break it into small, manageable chunks. Give yourself more time than you think is necessary to complete each chunk so that you never feel pressed for time.
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Ask for help:
If anxiety is making it impossible for you to complete a task, tap into that support system! For example: are you anxious about making a doctor’s appointment? Invite a trusted friend over and explain your anxiety to them. Have them talk to you about their own experience, and practice what you’re going to say.
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Prioritize regular self care:
If you procrastinate because you’re burned out or mentally exhausted, it’s time to do a check in with your daily routine. What is wearing you out? What can you drop from your plate? How can you take time to recharge and rest instead of overworking yourself? Prioritizing your own health and wellness isn’t indulgent–it will actually leave you with much more energy, which will help you achieve more than trying to push through the burnout.
“Putting off an easy thing makes it hard, and putting off a hard one makes it impossible.” George H. Lorimer
