It’s time to conquer the hidden enemy within – procrastination

We all know the feeling of putting off tasks. At first, it may even feel good to procrastinate and delay, giving yourself some relief or time. However, procrastination is a slippery slope, starting with harmless delays, snowballing to gain momentum and ending with missing major deadlines and opportunities, writes Sam Tornatore, performance consultant and time management expert.

Procrastination can feel like an invisible force that’s always lurking, tempting you to put off important tasks and steal precious time away from your day, leading to a general feeling of overwhelm and dissatisfaction.  It can become a ‘normal’ pattern and way of life.

You may even be one of those people who says things like, “I’m such a procrastinator” repeatedly. Now you’re really in trouble! Something has to change …

How to overpower procrastination

If that’s you, here are two steps you can take right away (yes, as soon as you finish this article) to take control back from the enemy.

Warning and some relief: one common myth about solving procrastination is that sheer willpower alone is enough to overcome it. However, willpower is a finite resource that can quickly become depleted, leaving you feeling even more frustrated and overwhelmed. Another myth is that procrastination can be solved with a one-size-fits-all solution. The truth is that everyone’s reasons for procrastinating are different, and the most effective strategies for overcoming it will vary from person to person.

So, what is the first step in slaying this dragon?

First, it’s important to recognise the signs of procrastination and not live in denial. Maybe you find yourself constantly checking emails, text messages or scrolling through social media instead of getting work done. Or perhaps you feel overwhelmed, unmotivated, or find it hard to focus. These are all classic signs of procrastination, so it’s important to nip it in the bud before it spirals out of control.

Know your reasons

Next is identifying the reasons behind procrastination. Fear of failure, lack of clarity, lack of desire, or feeling like a task is too daunting are all common reasons why people procrastinate. Once you understand what’s causing you to procrastinate, you can develop strategies to overcome it.

Often the reasons are grouped into three categories. See if you can relate to any of these.

1. Emotional

Emotional reasons for procrastination can include fear of failure, fear of success, anxiety, low self-esteem, or lack of motivation.

For example, if you’re afraid of failing at a task, you might procrastinate because it feels safer than risking failure. Similarly, if you’re afraid of success, you might procrastinate because success could bring new challenges or responsibilities that you’re not sure you are ready for.

2. Cognitive

Cognitive reasons for procrastination can include lack of focus, lack of clarity, difficulty with decision-making, or feeling overwhelmed by the size of a task.

For example, if you’re having trouble focusing, it might be hard to get started on a task, and you might procrastinate because you’re not sure which task to tackle first.

3. Environmental

Environmental reasons for procrastination can include distractions, lack of structure, or poor time-management skills.

For example, if you work in a noisy environment, it might be hard to focus on tasks, leading to procrastination. Similarly, if you don’t have a structured work schedule or a clear plan of action, it can be hard to stay motivated and get things done. Multitasking can also lead to procrastination, as it can be difficult to balance multiple tasks and deadlines without feeling overwhelmed.

These days we feel like we need to be ‘on’ and accessible 24/7. Distractions become a major cause of procrastination, so it’s important to eliminate as many as possible. Turn off your phone notifications, close your office door, or schedule work from a quiet location if you can. This way, you can stay focused and get things done without getting side-tracked.

Only by identifying the reasons behind your procrastination can you develop strategies to overcome it. Anything else is like a doctor prescribing medicine without a full diagnosis, which is a recipe for malpractice.

“An accurate diagnosis, so as to facilitate a well-considered solution, makes sense when one is serious about beating procrastination.”

JOHN BARLETTA, F.C.CL.P. DipT, BEd, GradDipCouns, MEdSt, PhD, M.A.P.S.
Clinical & Counselling Psychologist

Remember to recognise the signs of procrastination, identify the reasons behind it, and eliminate or manage those reasons. By doing so, you will begin the process of releasing the handbrake on your high-performance machine (YOU).

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