Procrastination

Procrastination is the voluntary delay of an intended action despite the knowledge that this delay may harm the individual . In other words, procrastination is a needless voluntary delay and when we do it, we are even further behind. Like any good engineer and/or scientist, if there is a problem, one of the first things that we should do is to identify what is causing the issue. Think back to a task that you have delayed in the past. Was it a task that you enjoyed or was it a task that you were dreading? Often we procrastinate on tasks that are unpleasant or uncomfortable. Procrastination allows us to feel a momentary sense of relief from the discomfort of the task that we are have been putting off. We engage in procrastination even though it is harmful for us because it makes us feel good (at least momentarily).

Resources

The resources below include articles, videos and practical suggestions, to find a format that works best for you:

Read:

Watch:

Why you procrastinate even when it feels bad

4 Proven ways to kick your procrastination habits

Do/Practice

Strategies for Procrastination

Tip #1

Just like any problem or challenge in our lives, we first need to first recognize what led to the problem prior to solving it. We can often do so by being our own ‘detective’ to first identify what led to the issue. Consider using the table provided as a starting point to gain better ‘clues’ as to what might be happening for you when you start to procrastinate. Once you have completed the table, take a moment to read what you have written. Is there anything that you were surprised about? Any particular themes that you are picking up on after doing this exercise? Take a moment to jot down your impressions and thoughts

Task, Project, Goal or Activity	Feelings and Thoughts About this Task/Goal

Tip #2

Be a detective and inquire whether your thoughts or feelings and whether they help or contribute to the procrastination. Sometimes we have ‘unhelpful’ thoughts that actually contribute to the maladaptive behaviour. Thoughts such as “I will do it tomorrow” or “I am too tired to do this now” may in fact be contributing to your procrastination.

Tip #3

This is tied to Tip#2. Often times we have unhelpful thoughts such as “I am too tired right now to even begin”. However, what would it be like for you to just start with one small step? Research shows that once we start on a task, it is rarely as bad as our brain made it out to be. Once we start, no matter how seemingly small it is, it becomes much easier to build on it. Think about the concept of ‘momentum’ in that it is a lot easier to keep something in motion compared to starting.