It is natural for humans to procrastinate when they find they find something to be complicated or overwhelming. You could be doing everything you ought to be doing, but it could be challenging to complete a task. Procrastinating harbors a greater level of tension, anxiety, and concern. Moreover, you fail to complete the task.
Procrastination
These senses of regret, depression, and unworthiness can be driven by procrastination. This could lead to inefficiency by destroying the inspiration and creativity in you. It could be an unfavorable situation if you encourage procrastination. The task in hand could be either poorly executed or unfinished. You will always be stressed when procrastinating because you constantly feel haunted by incomplete work. Procrastination comes in two types; acute and chronic. It is suitable to address them both differently.
Acute Procrastination
The slightest change in your energy or mental state throughout the day can trigger acute procrastination. In addition, minor psychological causes, such as experiencing a bad situation, can lead to procrastination. You can differentiate between acute and chronic procrastination. Acute procrastination results in abnormal behavior. Even if you are a productive person, acute procrastination can affect you. This could occur due to:
- Poor energy levels.
- Frustration.
- Inadequate amount of rest.
- A belief that you are incapable of performing your task.
- Interacting with people who don’t make you feel good.
- Finding a task unexciting or dull.
Tips for Overcoming Acute Procrastination
Proper diagnosis is vital to address the issue. Determining this is vital since only some-acute procrastination is treated in similar ways. Here are some ways to combat acute procrastination:
Control Your Energy
While managing your time, it is crucial to consider your energy as well. You may have days when you are productive and days when you are not, despite how hardworking you are. There can be times throughout the day when you are at your best and worst, efficiency-wise.
Start Working
Mobilizing all discipline units you have and convincing yourself to take the initial step works exceptionally well. The time-boxing approach can work to your advantage here. Time boxing is a time management strategy where you allocate certain periods of time for specific tasks.
When you plan ahead, it’s easier to start because you know the time to work on a particular task is coming up. It is common to lack the drive to accomplish things at times. Address your mental and physical concerns first, then work on your tasks.
Engage In Simpler Things Until You Recover
If nothing works, you can use procrastination to encourage yourself to engage in additional duties. Ensure to avoid spending time on less important tasks and engage in other functions that are higher in priority in your list of things to do. You will eventually complete your procrastinated task when it has a due date, which gives you more pressure to complete it.
Chronic Procrastination
Acute procrastination differs from chronic procrastination, and there is a severe and complicated psychological condition at the root of it. Chronic procrastination is a state where a task or a few tasks are frequently postponed. Chronic procrastination has an intense, profound, and permanent psychological effect that could be hard to address. It requires a great level of patience and determination to help overcome.
Tips for Overcoming Chronic Procrastination
Take Part in Assertiveness Training
The absence of assertiveness is a significant cause of procrastination. This is commonly an outcome of upbringing. Unassertive people develop mistrust, guilt, shame, unpredictability, or inferiority complexes instead of trust, autonomy, initiative, and competence. This can be debilitating in social and personal situations, but there are multiple ways to address the issue.
- When you feel less confident, try mimicking an assertive attitude, i.e., “Fake it till you make it!”
- Follow an assertiveness course.
- Consult a therapist to determine the reason for your procrastination.
- To be more assertive, ensure to get the help of a coach or mentor.
Overcome Your Fear of Success or Failure
Fear is also a reason for procrastination. The fear of failure and the fear of success are the two major anxieties linked to procrastination. Consider methods such as imagination, affirmations, and taking part in therapy to help identify the root causes for such emotions. Treating the symptoms without identifying the illness is a Sisyphean task. Additionally, you can limit your exposure to situations that make you feel stressed and anxious.
Get Rid of Unrealistic Expectations
Unrealistic expectations often lead to failures, which could result in procrastination or quitting. It is vital to understand that nothing valuable comes effortlessly. Therefore, focus more on the process than the outcome. Dream big, but start simply by taking one manageable step at a time. And don’t forget to celebrate the small wins!
Change Your Impression of Yourself
If you think of yourself as a lazy person, change your impression of yourself immediately. Try to be confident. Be mindful of the benefits you will get by working hard. How you think of yourself is a significant factor in how you go through life. Moreover, ensure to appreciate even your most minor achievements. Instead of procrastinating, complete the task immediately and pat yourself on the back for doing so!
Make Energy-Boosting Lifestyle Changes
It is common to procrastinate when you are lacking energy. To maintain good energy levels, ensure to:
- Get proper sleep every night.
- Eat a healthy diet.
- Eat several small meals throughout the day to maintain a stable insulin level.
- Avoid unhealthy snacks.
- Get essential supplements for yourself.
- Engage in weekly exercises.
- Increase the liquid intake.
- Ensure that your addictions are not affecting your health and spirit.
Develop New Skills
If a task requires more extraordinary ability but is not too complex or exciting, you can be bored and procrastinate. Similarly, worry, anxiety, and procrastination will restrict your engagement if a task is too complicated and you lack the abilities required. Be mindful of your capacities before assigning yourself a task. Moreover, you can develop new skills by following an online course, getting a mentor, etc.
Follow A Passion You Are Skilled At
Ensure that your goals are coordinated with your skills, capabilities, and values to avoid procrastination and be motivated. When you are passionate about something, you will feel excited to start working on it. Passion can be an incredible motivator!
Do Not Let Perfectionism Stop You
Undoubtedly, perfectionism can lead to problems with procrastination. Emotional accounting is among the most successful therapies for any cognitive error. It is an approach to respond to the inner critic in you, because more often than not, we tend to be our harshest critics.
