Procrastination - Why You Do It, What to Do About It Now
We’ve all procrastinated at some point in our lives. But for chronic procrastinators, what can they do to be more productive? Are they just “lazy?” Or is something else driving their behavior? After reading Procrastination: Why You Do It, What to Do About It Now
The Causes of Procrastination
I didn’t know that procrastination is the result of a mix of biological, emotional, and experiential factors, stemming from poor self-confidence, lack of self-esteem or fear of failure. I did know that procrastinators often associate negative feelings with tasks they don’t like. Most procrastinators are unrealistic about how long tasks take.
Procrastination is fear-generated, flawed thinking. Burka and Yuen outline the reasons and roots of procrastination. Procrastination doesn’t stem from laziness, irresponsibility or lack of discipline; it comes from fear, emotion, lack of self-esteem, perfectionism, catastrophic thinking, and even poor upbringing. Life’s challenges scare procrastinators, so they delay to shield themselves. People who fear life or are unsure of their abilities tend to avoid challenges. Parents’ influence may be partly to blame for procrastination. Procrastination can be hardwired in our brains by our upbringing.
Changing the Mindset
To overcome procrastination, Burka and Yuen recommend breaking projects into discrete steps and set short-term daily goals, routinely reward yourself as you proceed from step to step. You should adjust goals or deadlines if you can‘t achieve their objectives in a timely fashion. Procrastinators should overcome the fear of achievement that manifests itself in the following mindsets:
- Competition
- Commitment phobia
- I’ll turn into a workaholic
- Success is dangerous: Somebody always gets hurt
- I don’t deserve success
- What if I’m too perfect?
Interestingly, procrastinators are often control freaks who don’t like to be pushed. They tend to dig in their heels like stubborn mules when people expect them to do something on time. Most people procrastinate because of four primary factors:
- Low confidence
- Task aversiveness
- The goal or reward is too far away
- Difficulties in self-regulation
17 Tactics to Overcome Procrastination
Burka and Yuen outline 17 tactics to overcome procrastination:
- Choose a “behavioral goal”
- Don’t aim too high at the star
- Make a public commitment
- Break your goal down into small, specific mini-goals
- Visualize your progress
- Don’t wait until you feel like it
- Be realistic (rather than wishful) about time
- Just get started
- “Use the next 15 minutes
- Expect setbacks
- Delegate
- Guard your time
- Plan your time wisely
- Avoid excuses
- Reward yourself
- Look beyond the procrastination
- If you suffer from ADHD or executive dysfunction: Focus on one task, then the next. Stay on track.
We know that a perfect time to do something never really exists. To sound like a cliché we need to just do it. Burka and Yuen remind us that we are in charge of your life and your time, making a conscious choice not to procrastinate – one task at a time.
Recommended Reading List
- The Complete Idiot’s Guide to Overcoming Procrastination
by Michelle Tullier
- Getting Things Done: The Art of Stress-Free Productivity
by David Allen
- The Procrastinator’s Handbook: Mastering the Art of Doing It Now
by Rita Emmett
- The Practicing Mind: Bringing Discipline and Focus Into Your Life
by Thomas M. Sterner
- It’s About Time!: The Six Styles of Procrastination and How to Overcome Them
by Linda Sapadin and Jack Maguire
