Procrastination: Let's Talk About it Later

By Amy Sherman

Like any other habit that becomes routine, procrastination develops over a long period of time. What makes it so powerful is that it becomes how you always act because you no longer think about it. You become trapped doing a behavior that is ingrained in your psyche and that may also compromise your health and well being.

Procrastination is your way of adapting to unpleasant tasks, feelings, thoughts, routines or schedules. Rather than dealing with what lies ahead, an individual would put off the daunting task by making excuses. "I'm too tired, It's too hard, or It's too late," are common statements procrastinators make. Unfortunately, it's thinking like that will send you spiraling into a habitual pattern of postponement.

Let's look at some of the circumstances you could experience that would cause you to procrastinate. Which can you relate to? 1. If it's difficult to make up your mind, you may delay making a decision in a timely fashion.

2. If you are afraid of failing, you delay doing the task, rather than facing a negative consequence.

3. When things appear too overwhelming or complex, you tend to put it off because it's too scary.

4. A project that seems boring or is something that cannot hold your interest will cause you to delay getting started.

5. If you must work with people you don't like, it is difficult to get inspired to get the project done.

6. A perfectionist, who must complete the task perfectly, may wait for all the details to be ironed out.

7. If you are distracted by other things and can't concentrate because of disturbing thoughts, it makes it difficult to get motivated.

Some things you can do to help break the procrastination cycle:

1. Develop a reward system for the completion of unpleasant tasks.

You do this only for tasks that are less appealing than those you enjoy doing. Tackle your most unpleasant tasks as early in the day as possible, when you are most alert and at your peak. Once you complete the task, treat yourself to a special gift, dinner, etc.

2. Break large, complex tasks into smaller components that are easier to complete. Working on your taxes, for instance, can be done over several days, with focus on different areas each day (Medical one day/ household expenses the next/Insurance costs the next).

3. If you need to make a decision, gather as much information as you can, weighing all the options so you can make an educated guess, based on the data at hand.

4. Prioritize your projects by deadline and importance. Paying your rent/mortgage/electric bills on time is more important than sending out thank you cards from your birthday, although both must be done. Do the bills first.

5. Work from lists. This will get you organized and directed toward setting goals. The more you "see" the tasks at hand, the easier it is to assess the situation and plan ahead. Keep your lists simple because if it appears too complicated, you will avoid looking at them. A calendar may help you to visualize your long-term projects/tasks.

6. Don't let yourself get behind schedule, once you catch up. You will feel less stressed and more in control if you follow through with your commitment. Initiate the help of a friend to keep you accountable.

7. Visualize yourself completing the task. Get a clear mental picture of how that would feel and look. Review the image of the end result and the good feeling it produces as often as you can.

8. Make your work environment as pleasant as possible. Remove clutter, food, distracting magazines, etc from the work area. Block out time to work on your project, even if it's as little as five minutes. Ten blocks of five minutes throughout the day will give you a solid stretch of productive time to get a task done.

If you remain aware of your mental state and when you fall into the procrastination trap, you can prevent it from becoming a problem again. Awareness is the key to defeating this problem and to becoming an efficient, more organized, productive person.

About the author: Amy Sherman, LMHC is the author of Distress-Free Aging: A Boomer's Guide to Creating a Fulfilled and Purposeful Life

More Self-improvement Articles From Procrastination Return to Home