Procrastination is a voluntary delay of an intended act, even though the person knows that this delay may not be in their best interest, and overcoming procrastination requires recognizing the negative impact it has on productivity and finding strategies to break the cycle.
Procrastination is often an emotion-focused coping strategy where individuals seek to avoid negative emotions associated with a task, and overcoming procrastination requires recognizing the role of emotions and developing strategies to manage them effectively.
Getting started is often the hardest part of overcoming procrastination, but taking that first small step is crucial to breaking the cycle, as progress on a goal, even a small one, can fuel motivation and well-being.
Deep dives
The Slippery Slope of Procrastination
Procrastination is a slippery slope that starts with the belief that a task will only take a minute to complete. This mindset leads to constantly putting off tasks and making excuses like 'I don't feel like it' or 'I'll do it later.' While it feels rational in the moment, these small delays can quickly add up and lead to wasted time and a sense of being overwhelmed. Procrastination is a voluntary delay of an intended act, even though the person knows that this delay may not be in their best interest. Overcoming procrastination requires recognizing the negative impact it has on productivity and finding strategies to break the cycle.
Understanding the Emotional Aspect of Procrastination
Procrastination is often an emotion-focused coping strategy where individuals seek to avoid negative emotions associated with a task. These emotions can range from boredom to anxiety and can make it difficult to process information and think clearly. The desire to feel good in the moment drives procrastination as individuals turn to activities that provide immediate gratification rather than completing tasks that may be more important in the long run. Overcoming procrastination requires recognizing the role of emotions and developing strategies to manage them effectively.
The Importance of Getting Started
Getting started is often the hardest part of overcoming procrastination. Many individuals struggle with knowing where to start and can feel overwhelmed by the tasks ahead. However, taking that first small step is crucial to breaking the cycle of procrastination. Progress on a goal, even a small one, can fuel motivation and wellbeing. It is important to focus on the why behind the task and develop a clear sense of purpose to keep moving forward.
Challenging the Perception of Procrastination
Procrastination is often mistakenly considered to be a character flaw or a sign of laziness. However, it is important to understand that procrastination is a complex behavior influenced by a variety of factors, including emotional regulation and attention difficulties. It is not a reflection of the individual's worth or intelligence. By reframing procrastination as a challenge to overcome rather than a personal failure, individuals can develop a more self-compassionate approach and take steps to address and manage their procrastination tendencies.
Finding Balance and Agency
In order to overcome procrastination, individuals need to develop a sense of agency and take ownership of their actions. This involves finding a balance between meaning and manageability, where individuals have a clear understanding of their goals and a plan to achieve them. By developing a sense of agency and taking proactive steps towards their goals, individuals can break free from the cycle of procrastination and live a more fulfilling and productive life.
Procrastination expert and professor of psychology Tim Pychyl walks through the reality of procrastination, its definition, and how people can learn to manage it. Covering the role emotion plays in procrastination, Pychyl also addresses mental strategies, those for productivity, and handling his own procrastination challenges while writing a chapter for a book. Go to erictivers.com/90 for the full show notes and links mentioned in this episode. Go to coachingrewired.com or call 224‒993‒9450 to let Eric know if you're interested in joining the next ADHD reWired Coaching and Accountability group. For a free audio-book download from our sponsor Audible.com, please visit AudibleTrial.com/ADHDreWired Help the CHADD organization by donating to their fundraising campaign here: gofundme.com/oneof15m.
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