We human beings always want to get things done as early as possible. We somehow can’t bear the stress of things left undone.
But as a matter of course we often find ourselves compelled to leave a task. The task could be anything like the assignment which you might have left pending or it could be an office task that should have been done a long time ago.
But is it all intentional or is there something more behind it? The other main question which will be in your mind right now:
“How to overcome procrastination?”
So through this blog, we will try to find out the answer to these questions. So without wasting any further time let us jump straight into the discussion.
Table of Contents
Overview
Procrastination refers to the phenomenon when a person leaves things on the list of pending tasks rather than completing them on time. The act is also linked with meeting many important deadlines at the eleventh hour.
There are grave consequences of this act that are damaging in terms of mental and physical health. There are cases when procrastination is seen as a short-term mood repair therapy in many individuals so it doesn’t induce guilt or regret in those individuals.
According to Joseph R. Ferrari, the author of the book “ Still Procrastinating: The No Regret Guide to Getting It Done” around 20% of adults living in the United States are chronic procrastinators.
But is it really the person who should be blamed every time? Giving a suitable answer to the question would be a grim task.
But according to Psychology, the individuals who procrastinate a lot often have some underlying issues going on.
Causes Of Procrastination
Understanding the major reasons is necessary as it will only be possible then to overcome procrastination. The main reasons for procrastination that can be coined down are as follows:
1. Faulty Time Perception
Most of the time when we procrastinate, it is because we think that we have ample time to complete the task. So a person tends to procrastinate more when the time limits are not hard to maintain. But it has serious consequences.
It may lead to the increased workload at the eleventh hour which in turn leads to either incomplete tasks or simply the person would prefer not to do that task.
These awful time management issues are one of the major reasons found to be linked with procrastination.
Though the cultural impacts can’t be ignored in this case. As in many cultures around the globe leaving tasks as soon as the office timings are over is not classified as procrastination. But on a baseline, it depends more on the person doing the task.
2. Depression
There are studies that have shown that procrastination is due to underlying medical issues. These medical issues may include depression, anxiety and stress of the assigned task.
The person who might be dealing with some anxiety issues will find it a grim task to complete certain things on time. Entangled in his/her own thoughts, the person will try to avert the main task to avoid any further disturbance. But this task’s aversion will lead to a far worse disturbance in the long run.
Also there are certain individuals who find a task stressful and time consuming so they skip the task right away. These individuals prefer tasks that can be completed within no time.
Side Note: Read these 9 amazing natural remedies for anxiety and depression.
3. Innate Health Issues
Research in recent times has shown that individuals who have an overactive amygdala– a cluster of nerve cells present in the brain– have an innate urge to procrastinate. The individuals will feel hesitant and have more reservations about the assigned task.
Ways to Overcome Procrastination
So that’s all about the reasons that can lead to procrastination. Let us now move towards the main thing and discover suitable solutions to the question: “How to overcome procrastination?”
1. Set Time Limits
It is essential to set time limits to avoid procrastination. If anything needs to be done at a certain time then it should be done at that very instant. Instead of delaying that matter due to any reason, you should try to make a schedule to get that thing done.
As discussed earlier, poor time management is one of the main reasons for procrastination. So it is crucial to maintain a time schedule for daily tasks.
This will also help in evading the grave consequences of procrastination that can take a toll on your physical and mental health.
2. Break the Task into Smaller Components
If you are worried about the magnitude of the task, then it is suggested to break a relatively big task into smaller components. To get comparatively smaller tasks done is an easy thing.
This will also help to instil the necessary confidence in the individuals. If a person is able to finish the tasks on time then it will give the necessary boost to self- esteem and confidence.
So whenever you find a task intimidating, try to break it into doable pieces. And you will find out that you will not be procrastinating anymore.
3. Get Rid of Excuses
The other major reason for this procrastination is the bundle of excuses which you have built up in your mind. These excuses no doubt provide short-term relief. But in reality, this short-term relief will eventually lead to distress and anxiety in the long run.
So it is better to get rid of all the excuses and thoughts that compel you to procrastinate over trivial things too.
Don’t worry if you have just started writing an assignment in the nick of time. Try not to feel overwhelmed by the magnitude of the task. Simply divide the task and get it done. As they also say, something is always better than nothing.
So try to overcome all the negative thoughts and ideas and prioritise your tasks.
Side Note: Get to know the difference between panic attack and anxiety attack.
4. Find the Right Environment
Your ambient environment has a lot more to do in this regard. See when you are not doing the main task or if you are shunting away from the deadlines, you will always find yourself doing some other thing. It could vary from watching Netflix to indolently lying on the couch.
Thus a conducive environment will help you to complete the task at the given time. The definition of a conducive environment will again be different for different individuals.
For many people,it could mean eliminating distractions from life. Or for some it could mean the company of a good friend or a colleague who is always completing the tasks on time. So it is very essential to find the right environment to stop procrastination.
5. Give Yourself Rewards
We human beings are naturally wired to get those things done which gives some sort of reward. The reward can be some mental peace or it could also mean some appreciation from the head or even from colleagues or friends. There are studies that have linked procrastination and attention deficit hyperactivity disorders (ADHD).
The main reason for procrastination is the lack of these instant rewards. So it is essential to give yourself rewards for your tiny accomplishments.
It could vary from getting some nice clothes for one’s own self to watching some favourite TV shows or looking at pictures on social media platforms.
6. Shun Perfectionism
Perfectionism refers to an all-or-none frame of mind. This mentality is based on two extremes. Either the task will be done in a perfect manner or it will not be one in another case. The same goes for many other things as well.
Procrastinators often find themselves in pursuit of the perfect time to start doing something. And if that perfect time is not reached, they will try to postpone things as much as they can.
Even this state of mind is somewhat acceptable but one should also consider that perfection is often difficult to achieve in many walks of life. One can always try to be a better version rather than being perfect all the time.
This will help in gaining the necessary confidence to get things done. Simultaneously, this will assist to get the task done. Your “someday” should be today.
The Bottom Line
Procrastination is a natural part of our life. We all can relate to it. But it is also essential to complete the tasks at the given time. Procrastinating for a longer duration of time will affect mental and physical health. So it is necessary to adopt measures that can help to complete the tasks on time. If you are feeling issues in managing time then it is always suggested to get some experts’ advice. So make an appointment today with the best psychologist in the area. To get yourself updated on general health issues, visit our website healthwire.pk.
