Overcoming Procrastination
Take a short quiz:
- Does your furniture need dusting while you stay on your couch, waiting for the cleaning bug to bite?
- Is there an overdue electric bill lurking in your desk drawer?
- Will you play a game, or a few games, of computer solitaire before writing the report thats due this afternoon?
- Do you secretly hope that little elves will organize your closet one night while you sleep?
- Have you been meaning to write to your Aunt Hilda for the last 20 years?
If you answered yes to any question, guess what you procrastinate. And even if you didn't answer yes to any of them, it's still possible you procrastinate.
Most of us put off doing things, at least some of the time. We want to avoid something unpleasant, and somehow we have the idea that doing it later will be better. Maybe we secretly hope the chore will just go away, or maybe we try but just don't quite get around to it.
Matter for Procrastination
What kinds of things do people put off? No doubt you have your own list, but here are a few common ones:
- Starting (or completing) projects at work
- Cleaning
- Doing paperwork
- Clearing out clutter
- Exercising
- Starting a diet
- Paying bills
- Doing your taxes
Procrastination may be a particular problem if you're depressed. Depression can sap your energy, motivation, concentration and self-esteem, so it may be harder to get yourself going on projects. Everyday chores and even favorite activities may seem like just too much to handle.
For most people, the really important things eventually get done, but sometimes at a price. You pay late fees on your bills. You can't find something because the closet is so crowded. You hold up your project team because you miss a deadline.
Sometimes, procrastination can really hurt. Maybe the electricity gets shut off. Or the clutter and dirt take over your house. Or you have to pay big fines to the IRS. If procrastination at work gets really severe, maybe you even lose your job.
Our Thoughts and Procrastination
Our own thoughts may contribute to procrastination. Procrastinating is a way to avoid pain. We tell ourselves inwardly, perhaps subconsciously, that if we don't do the task at hand, we can avoid pain. But then we have to deal with the chronic anxiety brought on by avoiding things. As things pile up, uncompleted tasks weigh on our mind.
Here are some things we may tell ourselves as we procrastinate:
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I need to be motivated or inspired before I begin. You may wait for that creative spark forever. And meanwhile that inner voice keeps saying you're lazy or unproductive. Many therapists say that motivation actually follows action not the other way around. Getting started is the key. Then the activity itself may inspire you to keep going.
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I can't do it it's too big. Almost every job can be broken down into smaller tasks that may be much easier to face.
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This is so
unpleasant;
I just can't stand to do it. OK, you may not enjoy it, but it's likely you can stand it. Taking the chore one little piece at a time might help.
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I can't do a perfect job, so I shouldn't try. Is doing nothing really better than a less-than-flawless job? You've heard it before, but it's still true you don't have to be perfect.
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It would be awful if I try and fail. You may be exaggerating the possible consequences of making a mistake. Instead of focusing on possible success or failure, concentrate on trying your best. And if you make a mistake well, you might learn something.
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If people would stop hassling me, then I would do it. If others are pressuring you to complete a task, it can push you to do the opposite. If you really want to make a change, announce (to yourself, at least) that you're doing it because you want to and in spite of outside pressure.
How to Get Moving
If you think you're avoiding unpleasantness by procrastinating, try looking at it another way. Procrastinating actually prolongs the pain, which returns whenever you think about what you're avoiding.
If you want to stop procrastinating so much, here are a few tips:
Name your pain.
What would be so unpleasant about doing this chore? Ask yourself if it really would be as bad as you think.
Decide that you can stand it. Whatever unpleasantness you dread, make up your mind that you can accept it at least for a short time for the sake of getting things done.
Talk yourself out of distorted thoughts,
such as I must do the chore perfectly. This can reduce confusion and help you to focus on the task.
Don't try to change all at once. You'll just put off starting your new way of life! Instead, wade through your chores a little bit at a time.
Use time limits. Pick one chore and decide that you will work on it for five minutes, or 15 minutes, or half an hour. Set a timer. When time is up, decide if you're done for now or if you're in a groove and want to keep going.
Break up the job into smaller tasks. Let's say you're overwhelmed by unpaid bills. List the steps involved in paying them. Get out your checkbook. Then make sure you have stamps. Next you could sort the bills by due date. Quit at this point, or perhaps you could pay the bills that are due first or overdue! Do one step at a time and check it off your list. If you want to, keep going.
Balance goals and obligations. Make a short list of things you're procrastinating. Include things you have to do (cleaning, projects at work) and things you want to do (jogging four times a week, planning a trip to Hawaii). Each day, choose one have to task and one want to task: Schedule one of each into your day. When the time comes, do it. When your time limit is up, you can stop if you want to.
Do the hardest thing first. Once you get this out of the way, the rest may seem easy.
Reward yourself. When you clear something off your list, give yourself a treat. It could be a coffee break, a hot bath, a walk, or that trip to Hawaii (for completing a really, really big project).
Record your reactions. Try this experiment. On your list of chores, score each one ahead of time (1 to 5) on how unpleasant you think it will be. When you finish, grade how bad it actually was. See how the two scores compare.
Talk to a supportive friend. Promise someone you care about that you will accomplish one thing. When you are finished, talk to the friend about the experience.
None of these tips guarantees a quick result, of course. Especially if you've been depressed recently, the pile of chores waiting for you may seem awfully high. You may feel overwhelmed.
Try not to be discouraged. Be patient with yourself.
Concentrate on one thing at a time. Begin with a small step but begin.
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