Procrastination is a common behaviour that affects many individuals across all walks of life, especially those with ADHD. However, it's rarely a thing that occurs to me. From students to professionals, I've heard the word so many times and I never really understood what it meant because I've never really come across procrastination. There may be times when I don't feel like doing the task but I end up doing it anyway because I like to tick everything off my list. I guess you can say I'm the opposite of what procrastination is, just a proactive workaholic. The more I found out about procrastination through my friends, the more I wondered how everyone's brain works very differently from mine.
What is Procrastination?
Procrastination is often mistaken for laziness, but research indicates that it is a complex psychological phenomenon. According to a study published in the journal Psychological Bulletin, procrastination is primarily driven by emotional regulation issues, including anxiety, perfectionism, and fear of failure. These emotional responses can create a cycle of avoidance, and people put off tasks to relieve the immediate feeling of discomfort, which leads to greater distress as deadlines approach.
It is essential to differentiate between active and passive procrastination. Active procrastinators often thrive under pressure, using impending deadlines as a motivational tool, while passive procrastinators struggle with time management and experience significant regret and anxiety over their indecision. Understanding your own procrastination style can guide you in developing tailored strategies to combat it.
Causes of Procrastination
1. Fear of Failure: Many people procrastinate tasks because they fear not meeting their own high standards or the expectations of others. This anxiety often leads to avoidance as a way to protect their self-esteem.
2. Perfectionism: Perfectionists often set unrealistically high standards for themselves, making it difficult to start or complete tasks that do not meet their expectations. The desire to achieve perfection can create paralysis by analysis.
3. Time Management Issues: Poor time management skills can lead to a lack of prioritisation and an overwhelming sense of responsibility, causing them to avoid tasks altogether.
4. Emotional Overwhelm: When tasks are unenjoyable or daunting, the natural inclination may be to delay them in favour of more pleasurable activities, leading to chronic procrastination.
5. Lack of Motivation: Sometimes, tasks simply don’t resonate with a person’s goals or interests, leading to a lack of motivation to engage with them.
How I Rarely Have Procrastination
I've heard many stories of procrastination, people going down a Reddit rabbit hole or waiting until the last minute to hand in an essay then drinking energy drinks and coffee to stay awake all night to hand in the essay within a couple of hours. Or they scroll through Tiktok or watch Youtube videos for hours, I could not think of anything worse than sitting and scrolling on Tiktok for hours, just 2 minutes bores me to death. I don't know how people can do this.
So here are some ways, if you are a procrastinator, of what I do to get all my tasks done. These are also evidence-based strategies that have been shown to reduce procrastination:
1. Write A List
Make a list of the things you want to achieve for the day, don't make the list too long. Give yourself tasks that are achievable and if you have done extra things that weren't on the list for that day, add it onto the list. For me, it gives me a bigger sense of achievement if I look at my list and there's 10 things ticked off compared to 3, even when the other 3 items were to make lunch, take a 15 minute break and wash my clothes.
2. Break Tasks Into Smaller Steps
One of the most effective ways to combat procrastination is to break tasks into smaller, manageable parts. Research published in The Journal of Personality and Social Psychology emphasised that setting smaller goals can increase a person’s likelihood of starting and completing tasks. For example, instead of tackling a large project all at once, create a detailed timeline that outlines specific, actionable steps. I like to break all my tasks down from the easiest tasks to the highest tasks, and depending on my energy level of how I feel each day, I will tackle my tasks differently. If I'm tired, I'll do the easiest tasks first, if I have tons of energy I tackle the big tasks.
3. Set Deadlines
Establishing deadlines is a powerful tool to reduce procrastination. Studies have shown that deadlines create a sense of urgency and enhance motivation. It is crucial to integrate short-term and long-term goals when setting deadlines to sustain a well-rounded level of motivation. I like to write a rough guideline of when to do a certain task by. After writing the task, I write the time next to it of when I would like to complete the task. If I know the task will take me 2 hours, I allow 3-4 hours for the task to complete. If I complete it earlier, I reward myself with a break or complete another task earlier, so I can finish my day earlier.
4. Use the Pomodoro Technique
The Pomodoro Technique, created by Francesco Cirillo, is a proven method that involves focused work sessions lasting 25 minutes, followed by a 5-minute break. Grounded in cognitive behavioural therapy principles, research confirms that breaking work into intervals enhances concentration, reduces mental fatigue, and combats procrastination by instilling a disciplined routine. I know this technique works for a lot of people, but this technique actually doesn't work for me, I would rather do all the work quickly, than have 5 minute breaks or 15 minute breaks. My logic is why have 10 x 15 minute breaks when I can have one long 2 hours and 30 minutes break. To me, 2 hours and 30 minutes seem more celebratory than small 15 minutes.
5. Eliminate Distractions
To maximise productivity, it is important to recognise and address distractions in your surroundings. Whether it's social media, loud surroundings, or unproductive behaviours, pinpoint your main distractors and work on reducing their impact while you are working. Additionally, incorporating mindfulness techniques like meditation can help improve concentration and lessen the chances of getting sidetracked by distractions. If I was working in front of the tele, this is my biggest downfall. A task will take me x5 as long to complete compared to if it was silent without any sound at all.
6. Reward Yourself
Giving yourself rewards as part of your routine can significantly reduce the amount of procrastination. By setting up a system of incentives for completing tasks, you can create positive reinforcement that makes work feel more enjoyable. It's a more motivating and productive approach to tackling tasks.
7. Be Accountable
This is one of the things that can stop procrastination. You have to be accountable for your tasks that you set yourself. However, if you need someone to be accountable for you, you can do this by sharing your goals with a colleague or a friend. Regular check-ins with an accountability partner can reinforce commitment and help maintain focus. If you're working from home, work in a cafe with a friend. Or if you don't have many friends, be accountable for yourself, as you are the one who is creating your life.
8. Reframe Your Mindset
By shifting focus from seeing tasks as overwhelming or insignificant, we can harness the advantages of recognising the value and sense of achievement that task completion brings. Maintaining a positive mindset it can significantly boost your motivation before you start the task, during the task and after the task. This shift in mindset not only enhances your productivity but also enriches your overall experience in the way you approach tasks, turning routine tasks into a simple walk in the park instead of a long laborious mountain to climb.
Procrastination can be a complex behaviour that can hinder our personal growth and productivity. By understanding its root causes and implementing strategic interventions can significantly reduce your time procrastinating. Each person’s journey is unique, and it may take time to find the strategies that work best for you.
Don’t let procrastination hold you back, take the first step towards being productive. For more tips and tricks on how to manage your time better, or boost your confidence around productivity. Check out my website https://www.speakingvoices.com for more.
Thank you for reading this article, if you want to support me, consider leaving a tip to help me create more content like this. Every tip helps me enhance my blog and bring you more insights, tips, and stories! https://paypal.me/emilylee1329
Komentáře