Procrastination

There are people for whom procrastination is a life disruption.

Procrastination can influence:

• the social status of a person,
• negatively affecting its financial situation.

It can take different forms, such as:

→ spending time on social networks instead of working,
→ to postpone the writing of an important report
→ or not to do the necessary shopping for the week.

Additionally, procrastinators are avoidant, which puts things off until later. This is how the vicious circle of stress and procrastination continues to revolve.

In this article, we will examine the processes that underlie the phenomenon of procrastination and propose some effective strategies for overcoming procrastination.

Thinking about a task that you don't want to or can't do causes serious worry.

Procrastination provides some short-term relief, but the thought of the work you've been putting off stays in the back of your mind and doesn't allow you to rest.

Continuous pressure quickly affects your health: irritability, inattention, headaches, insomnia, these are just some of the effects of task deadlines. The situation is even more serious if procrastination occurs as a result of ADHD, neurosis or depression.

Procrastination can be caused by different factors. Among them:

Poor time management (inadequate planning)

Sometimes people procrastinate simply because they haven't planned their time well and they feel overwhelmed by the amount of work they need to get done. 

They may need a more effective time management strategy to help them stay on track.

Lack of concentration

Some people may have trouble focusing on a task due to environmental distractions or internal issues, such as anxiety or depression. 

Procrastinating refers to a short-term benefit which is to avoid facing these difficulties.

Lack of interest/motivation

It can be difficult to motivate yourself to do something that doesn't seem interesting or has any immediate benefit. When people don't have intrinsic motivation to do something, it can be easier to procrastinate.

Fear of failure and/or fear of judgment

Fear of failure or being criticized can be a big reason why some people procrastinate. They may be afraid that their work is not good enough or that they are not living up to others' expectations, which may lead them to put off or avoid the task altogether.

Perfectionism

People who have very high standards for themselves may tend to procrastinate because they want to make sure their work is perfect before handing it in. This may take longer than necessary and prevent them from completing the task on time.

These causes of procrastination may be associated with individual differences in personality, life experiences and cognition, as well as environmental factors such as work demands or family obligations. 

It can be useful for each person to identify the specific causes of their procrastination in order to find effective strategies to overcome it.

Do you know?

Research by psychologist Fuschia Sirois shows that regular procrastination can be associated with various mental and physical health problems, such as depression, colds or even cardiovascular disease.

Procrastination & ADHD

Can ADHD be the cause of procrastination? People with ADHD have difficulty planning activities, concentrating, and completing complex or tedious tasks. This is the reason why they are quickly irritated, have a tend to forget different and even everyday matters and it is difficult for them to remember important dates.

The disadvantages of ADHD can contribute to procrastination.

Cognitive-behavioral therapy might help. It facilitates the elimination of errors and introduces correct behavior facilitating better time management.

Anxiety & procrastination

Anxiety neurosis can be another reason to tidy things up.

People who suffer from it feel permanent restlessness.

• Concern for their own health,
• their safety 
• their family takes up a lot of their time

 

They don't have enough time left to do anything else.
This also contributes to procrastination.

How do you know if anxiety is the cause? 

It manifests itself through: 

• fatigue, 
• insomnia, 
• irritability, 
• tensions, 
• cardiac arrhythmia,
• excessive sweating.

Medication and psychotherapy may help treat anxiety. Additionally, it is also important to try to distract the mind from negative thoughts.

Procrastination & depression

Depression is a very serious illness in which **the brain stops functioning** rationally due to chemical changes that occur within it. A depressed person has:

• a significant drop in mood,
• overcome by sadness,
• mental fatigue and despair.

The characteristic trait is lack of will and lack of energy and the ability to carry out the most basic operations.

For friends and family, who have never suffered from depression before; such behavior may be completely incomprehensible. It is often distinguished as apathy or laziness. Sometimes people respond to depression by saying, “Take charge of yourself! »

However, depression should not be neglected. It is necessary to consult a professional and begin treatment methods, which are usually based on taking medications, sometimes in the form of individual sessions with a psychotherapist or group therapy.

Obsessive compulsive disorder & procrastination

Obsessive-compulsive disorder is closely linked to depression and anxiety.

This type of dysfunction does not allow you to feel satisfied with your task even if it has been accomplished well.

It’s a feeling slightly similar to excessive perfectionism. There is always something to improve. Nothing is perfect as it should be.

A person with obsessive-compulsive disorder accumulates negative feelings and thoughts, which are accompanied by a feeling of helplessness and repetitive reflex operations (for example, cleaning, stacking or exchanging objects, washing hands or teeth, etc.). All this limits the person and does not allow them to deal with problems that should be resolved.

These disorders are treated in the same way – by taking adequate medication treatment, performing cognitive-behavioral therapy and group work, etc.

Procrastination in a tired person

Lack of sleep, an abundance of tasks, responsibilities and short-term stress lead to serious health problems.

Symptoms of fatigue include:

• exhaustion in the middle of the day and in unexpected circumstances,

• irritability,

• insomnia,

• lack of energy

• attention difficulties.
  Fatigue is apparently less serious than the previously mentioned dysfunctions, but its neglect can lead to serious consequences:

• autoimmune diseases (diabetes mellitus, Hashimoto's, systemic lupus erythematosus, rheumatoid arthritis, etc.),

• myocardial infarction,

• atherosclerosis,

• depression.

Sometimes, to avoid fatigue, you just need to learn to assert yourself and to delegate tasks to other people. In addition, when the body is exhausted, it is important to prioritize comfort and the opportunity to regenerate – maintain a healthy and balanced diet, engage in physical exercise, and ensure a sufficient amount of sleep.

The first thing to do? It is to identify the reasons for this paralyzing vice.

In this case, it is imperative to answer the following questions: 

→ Why do I procrastinate and put things off?

→ What kinds of things can I push away?

→ What dissuades me? 

→ Do I have time to accomplish important tasks? 

→ Maybe there is another reason why I don't want to do them?

The power of planning

Planning can be a powerful tool to combat procrastination. 

By breaking tasks down into smaller steps, it becomes easier to accomplish them. It is also helpful to set clear deadlines for each step, in order to keep a clear view of the task's progress. 

It is important to be realistic in your planning, taking into account time constraints and other tasks to be accomplished.

The importance of motivation

Motivation is a key element in overcoming procrastination. It is important to find compelling reasons to complete a task, such as long-term benefits or personal satisfaction. 

By focusing on these reasons, it becomes easier to motivate yourself to start and continue with the task in question. It can also be helpful to give yourself rewards for each milestone accomplished, such as a break or a treat.

Time management

Effective time management is another important part of overcoming procrastination. It is important to set clear priorities and work on the most important tasks first. 

It is also important to take regular breaks to avoid fatigue and stress. 

It can be helpful to plan relaxation or leisure activities to recharge your batteries between tasks.

Procrastination can be a frustrating and discouraging obstacle. However, there are effective strategies to overcome it. 

By planning effectively, focusing on motivation and managing your time effectively, it is possible to overcome procrastination and complete necessary tasks. 

Ultimately, the key is to stay motivated and keep a clear vision of the goal at hand.