Once you consider procrastination, is laziness the very first thing that involves thoughts? In that case, you’re not alone. “It’s straightforward to suppose that placing issues off and doing them on the final minute, or under no circumstances, is a byproduct of laziness,” says psychologist, licensed Grasp Ready Life Coach and well being coach Robin Hornstein, PhD.
However the reality is, laziness isn’t at all times (and even usually!) the driving pressure behind procrastination. Plus, believing that laying aside a activity means you’re lazy can take a toll in your shallowness and psychological well being.
“Procrastination usually takes a toll on our shallowness and emotions of self-worth due to the societal message about procrastination being a personality flaw,” says Dr. Elizabeth Fedrick, founding father of Evolve Counseling & Behavioral Well being Service. “Subsequently, we are inclined to beat ourselves up once we postpone a activity and would possibly begin to label ourselves as lazy, unproductive, [or] incapable.”
So the query is, what’s actually happening whenever you procrastinate—and what are you able to do about it? Let’s check out 5 frequent causes of procrastination, in addition to tricks to overcome them and get your productiveness again on monitor.
Overwhelm on the activity at hand
Have you ever ever postpone a activity as a result of it appears so massive, so monumental, that there’s simply no approach you can get it performed?
That form of procrastination is a direct results of overwhelm—feeling like there’s a lot to do, you don’t know the place to start out, so that you don’t begin in any respect. In these conditions, the best way to beat procrastination is to “break the duty up into smaller objectives,” says Fedrick.
For instance, “in case your purpose is to scrub your entire home, make a listing of every room, after which begin with one room at a time and cross it off the checklist as you go,” says Fedrick. “This helps to scale back the sentiments of overwhelm and will increase the sentiments of productiveness and accomplishment.”
It may be exhausting to get issues performed whenever you really feel such as you can’t get issues performed. Or, in different phrases, when you wrestle with emotions of incompetence, it will probably make you’re feeling such as you don’t have the abilities, drive, or capabilities to sort out a activity—which might make you vulnerable to procrastination.
In the event you wrestle with emotions of self-doubt or incompetence, in an effort to change your relationship to procrastination, you must change your narrative. (“After we don’t really feel profitable and at all times really feel behind others, whether or not we’re or not, we start self-talk that’s dangerous to our shallowness,” says Hornstein.)
And one of the simplest ways to do this? Gathering proof of all of the methods you are succesful and competent. “Hold a every day proof log the place you write down what you completed on the finish of every day for 30 days,” says Fedrick. “You’ll be able to then look again at this log sooner or later if you find yourself struggling to finish a activity…to see that you’re not lazy, unproductive, or incompetent—however quite that you’ve got the power, willingness, and abilities wanted to do these items.”
Perfectionists typically carry out at a high-level. However the necessity to hold that prime degree of efficiency can truly result in procrastination. “One other frequent cause people would possibly procrastinate is that if they wrestle with perfectionism,” says Fedrick. “For a perfectionist, the considered not finishing the duty ‘completely’ can really feel actually worrisome and overwhelming. Subsequently, in an try to guard themselves from this, they’ll proceed to place off the duty so long as they’ll.”
In case your procrastination comes out of your must do issues completely, it’s time to shift your perspective from “this must be excellent” to “this must be ok.”
Attempt setting agency deadlines on your duties—after which decide to shifting on from these duties on the set deadline, even when it doesn’t measure as much as your requirements. Over time, the satisfaction of getting issues performed will (hopefully!) override the necessity to get these issues performed completely—and your procrastination situation can be a factor of the previous.
Psychological well being points
Typically, procrastination could be a symptom of a bigger situation—notably on the subject of psychological well being. “Signs of tension and melancholy can…exacerbate somebody’s tendency to procrastinate as a result of a scarcity of vitality, motivation, attempting to handle temper states, or feeling fearful in regards to the end result,” says Fedrick.
In the event you suspect that your tendency to procrastinate stems from melancholy, nervousness, or one other psychological well being situation, speak to a psychological well being skilled. They might help you establish what’s actually happening and enable you get the remedy you must really feel higher (and overcome your procrastination challenges).
Lack of curiosity
Typically, the rationale you retain laying aside a activity is easy—you’re simply not involved in doing it. “[Sometimes procrastination happens when] we’re not even within the plan or undertaking, and perhaps mustn’t have stated sure,” says Hornstein.
Fortunately, the answer for this procrastination driver is easy. If you end up chronically laying aside sure duties, you’ll wish to ask your self if these duties are literally aligned along with your strengths and pursuits—and, if not, to search for a option to get these duties off your plate.
How straightforward this course of is will depend upon the duty. If the duty is one thing you volunteered for, and never an obligation, a easy dialog may very well be all it takes to resolve the problem and get the duty off of your plate. For instance, when you volunteered to coordinate a networking occasion out of your colleagues—however can’t get motivated to start out planning—you can speak to a colleague and see if there’s anybody else that may take over coordination duties.
If it’s a activity that you just’re truly obligated to do, the most effective factor you are able to do is ask for assist getting it performed—ideally with somebody with the abilities or need vital to perform the duty. For instance, let’s say you’re the maid of honor in your sister’s marriage ceremony and also you’re liable for throwing the bridal bathe—however you hate or are horrible at celebration planning. In that scenario, you would possibly assign duties to the bridesmaids so you may have much less to get performed, which might make it simpler to work by way of the belongings you do need to deal with your self.
The purpose is, typically you procrastinate as a result of the duty is simply one thing you don’t wish to do—and if you end up in that scenario, you’ll wish to both offload that activity or enlist some assist to get it performed.