Procrastination: how to cope with it?

Overcoming Procrastination

Procrastination technically refers to the avoidance of a specific task or work which needs to be accomplished. But this technical explanation doesn’t begin to capture the emotions triggered by the word. For most of us, the word "procrastination” reminds us of past experiences where we have felt guilty, lazy, inadequate, anxious, or stupid–or some combination of these. It also implies a value judgment; if you procrastinate, you are bad, and as such, you lack worth as a person.

Procrastination and Its Causes

In order to understand and solve your procrastination problems, you must carefully analyze those situations where your work is not being completed. First, determine whether the cause is poor time management; if so, you will need to learn and develop time management skills. If, however, you know how to manage your time but don’t make use of those skills, you may have a more serious problem. Many individuals cite the following reasons for avoiding work:

• Lack of Relevance – If something is neither relevant nor meaningful to you personally, it may be difficult to get motivated even to begin.
• Acceptance of Another’s Goals – If a project has been imposed or assigned to you and it is not consistent with your own interests, you may be reluctant to spend the necessary time to see it to conclusion.
• Perfectionism - Having unreachable standards will discourage you from pursuing a task. Remember, perfection is unattainable.
• Evaluation Anxiety – Since others’ responses to your work are not under your direct control, overvaluing these responses can create the kind of anxiety that will interfere with work getting accomplished.
• Ambiguity - If you are uncertain of what is expected of you, it may be difficult to get started.
• Fear of the Unknown - If you are venturing into a new realm or field, you don’t have any way of knowing how well you’ll do. Such an uncertain outcome may inhibit your desire to begin.
• Inability to Handle the Task – If through lack of training, skill, or ability you feel that you lack the personal resources to do the job, you may avoid it completely.

 

Procrastination Takes Many Forms

Once you have surmounted the emotional block by acknowledging your procrastination (guilt, anxiety, feelings of inadequacy), and after you have analyzed the underlying causes, you need to clearly specify how you procrastinate and what to do about procrastination.

Effective Planning

The larger, more involved, the project, the more difficult it is to plan effectively to carry it out. The following steps may be helpful:

• Segment the task. The entire job may seem impossible, but smaller segments may seem more manageable. Divide the task into small steps.
• Distribute the small steps reasonably within the given time frame. “Reasonably” is the key word; you must allot sufficient time for each step. Do not fool yourself by believing you can do more than is humanly possible.
• Realize that humans periodically need variety and relaxation. Intersperse rewards, relaxation, and gratification for work completed. This will help you feel less resentful of the task and the work that still needs to be done.
• Monitor your progress on the small steps. Watch for the pitfalls discussed earlier. Assess problems when they arise and do something about them quickly. Keep track of the segments and how they fit together to form the whole picture. Reassess time commitments as necessary.
• Be reasonable in your expectations of yourself. Perfectionistic or extremely strict expectations may cause you to rebel or may sabotage your progress.