Problem with Procrastinating?
We all procrastinate sometimes. In school, many of us put off homework until the night or morning before a due date. At work we may avoid tedious activities no one looks forward to.
Even Leonardo DaVinci, one of the greatest artists of all time, was a known procrastinator - one of his paintings took 25 years to complete!
But when procrastination becomes a habit upending your life, hindering completion of necessary tasks, it becomes a chronic problem that needs to be addressed. Nearly 20% of US adults are serious procrastinators according to the American Psychological Association.
There is a difference between procrastination and taking time to ponder a solution or consider alternative options. Real procrastination is markedly unproductive, and does not help lead to a better outcome or an outcome at all - but instead prevents completion of a task due to distraction, forgetting, or simply avoiding it.
It also implies we are, in a way, harming ourselves by not doing what needs to get done. Not filing taxes, going to the doctor, or fulfilling a required obligation obviously leads to negative complications.
So then why do “chronic” procrastinators delay and avoid things? Many of us procrastinate because the job before us is boring or difficult. But the average procrastinator draws a line when their habits verge on dysfunctional.
It all comes down to the interpreted emotional, psychological reaction to what a procrastinator is avoiding. Doing an activity one finds unpleasant can affect an individual’s mood. Chronic procrastinators often feel overwhelming anxiety, frustration, and impatience when presented with a difficult task.
In order to stay in a positive mental state, procrastinators mentally repress what is seen as unpleasant: if someone feels overwhelmed or scared to, for example, write a school paper, their mind may forget or distract itself with a short term happier activity. All of a sudden homework lies in wait while we watch Youtube or spend an evening at the bar.
Outward reasons we avoid things is because they're tedious, gross, or take a long time. The other, more internalized reasons for procrastination are fear of failure, desire for perfection, or perceived judgment from others. Someone averse to failure may think “I’d rather not do it at all than do it imperfectly.”
In either case, more serious procrastinators often suffer from other mental health issues.
One example is ADHD - this hyperactivity disorder comes with forgetfulness and distractedness as two of the biggest symptoms.
Another example is OCD/anxiety. People with OCD and other anxiety disorders may be concerned with perfection. In this case avoidance may come from fear of failure, circumstances not being just right, or even the idea that “doing something perfect is hard, so let’s not do it right now.”
So what are some tips for people who procrastinate and can’t seem to finish those important but hard-to-do tasks? Here are a few:
Identify - What's the root of the problem? If we know procrastinating is detrimental, why do we do it? This first step requires honesty with oneself. If you can’t pinpoint reasons off the bat, it may help to write them out or at least give yourself time (but not too much time!) to think about it. Even just talking about it with a friend can help to clarify the underlying problem.
Take baby steps - If the activity in question is daunting, break it down into smaller tasks and set a reasonable deadline for each one. Psychologically it makes every small piece more doable and within your immediate power to finish. Completing these goals inherently makes us feel good and accomplished. This in turn affects self esteem, and encourages people to be more productive/proactive.
Reduce distractions - These days there's always a device nearby, a TV on, or something else tugging at our attention. Try to leave the phone in another room and turn off the TV until the task at hand is completed. It will get done faster and leave you with more free time to do what you value.
Come to grips - We all fail sometimes and nothing can always be absolutely perfect. Plus we can’t always do every last thing ourselves - sometimes we need to delegate and trust others. Regardless whether it’s a fear of failure, tedium, delegation, or an unpleasant mood, we should remember it’s normal for things to be that way. Then you can move on with life doing what is needed and not suffering too much internalized distress. After all, we almost always take some failures before finding success.
For a detailed conversation about procrastination with Dr. Bregman, don’t wait! Head on over to our podcast “The Breakdown with Dr. B” available on Spotify, Apple Podcast, and other podcast services as well as our own website at https://www.bregmanmedicalgroup.com/podcasts/
If these tips don’t work and procrastination takes a toll on your life, please consider professional mental health treatment. Bregman Medical Group has gained decades of experience treating various disorders and problems, and we now remotely offer our psychiatry and therapy services right to your device! Simply schedule online at https://www.bregmanmedicalgroup.com/ or call us at 305-740-3340.
References:
https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination
https://www.psychologytoday.com/us/basics/procrastination