Why Do We Procrastinate?
Feeling Overwhelmed. When we feel overwhelmed with too much work we feel paralyzed and overloaded. When you see a new thing to do you just get flooded.
Lack of Relevance. The project doesn’t have any real importance or relevancy to you so you are reluctant to put time into it or finish it.
Difficulty Prioritizing. Many people continue to stack up tasks because they have no system of prioritizing the importance of what needs to be done first.
Poor Concept of Time. Many people have no concept of how long tasks take. You underestimate the amount of work. When they begin a task and get frustrated they may just stop and get paralyzed and put the task off.
Fear of Failure. Many people put things off because they don’t know how to begin the project and are ashamed or embarrassed to ask for help.
Uncertainty. You have a new project and you are uncertain of how to do it and what is expected of you.
Decision Making. You may become frustrated and paralyzed between choices once you begin a project and delay making crucial decisions.
Tips for Overcoming Procrastination
Date to complete. Helps you focus. Gives you “positive stress.” This motivates you and makes you responsible to deliver on a set date.
We live in a world of distractions. Turn off technology, shut your door with a sign on it, “do not disturb, work in progress,” and ask others, (coworkers and family) to support you and help eliminate distractions.
Writing everything down and removing from your brain distresses your mind and body. Lists allow you create your priorities and experience great satisfaction when you cross off items on your list. Making a list is just a list, PRIORITIZING is the secret to success.
Create a folder
Break the task into smaller pieces so it doesn’t overwhelm you. Make sure to tie dates to each piece so you stay on task. You develop confidence and power and reduce your stress.
Be realistic about how much time it will take to do the project. Don’t underestimate the amount of time. This is a crucial step because you may need to say no to other projects instead of getting overloaded. You live with less stress when you feel like you are in control.
If you have a partner, spouse, roommate or coworker, enlist them to keep you on task. The members of 12 step programs and support groups experience great success because of incredible group support. Tell others you have made a commitment to stop the procrastination that has stressed and disrupted your life.
Don’t forget to celebrate as you begin to feel the self esteem, power and success of ridding your life of the stress and anxiety of procrastination.
Create positive affirmations
Stop your self hate talk and thinking. Empower your self. We have research that tells us positive affirmations reduce stress, clear and center the mind. You may change your self talk to, “This is a challenge,” “I will learn a lot doing this project,” “I am focused and organized.” Create your own positive affirmation and keep repeating it over as you take deep breaths.