By Kim Kassay, M.S.
You can admit it, you’ve done it…you put something off until tomorrow (and maybe a few more tomorrows) when it really would have been better to have done it sooner than later. We make up excuses, and attempt to rationalize why we aren’t dong it. I admit I’ve done it (more than just a few times) and in fact I’ve attempted to do it while writing this blog (did I really need to get up to get a snack? Am I really too tired? Will a moment of inspiration suddenly come to me if I wait long enough? Obviously not). We have all procrastinated, but some of us do it more often and to a greater extent than others. There is a difference between procrastinating on occasion and being a habitual procrastinator. There is also a difference between taking a little longer than necessary to finish something and putting it off to the point where it is difficult to get done. Sometimes the consequences of procrastinating aren’t that apparent, but other times we get ourselves into trouble. When procrastinating starts to be a part of the normal routine, it almost always has consequences, and unfortunately they tend to grow as time passes and tasks pile up.
When procrastination starts to catch up with us, what is it that gets in the way of just doing what we are supposed to do when we are supposed to do it? Obviously in the moment it doesn’t seem as easy as it sounds, but it also isn’t quite as difficult as it seems in the moment either. There are a few response patterns that could be the culprit and changing them could be the solution. There is rationalizing, the “I can’t do it today because…” or “it will be better to do it tomorrow because…” or “it will be better tomorrow/when x happens” attitudes. Problematically, “rationalizing” in this case often fails to consider both sides of the case or the realistic evidence involved. One could also believe that they “can’t do it” or it is “too much” to do. However, not attempting to start a task or work on part of it is actually preventing the individual from making the task more manageable and likely makes it more difficult when other tasks are added to the list. There is also the option of making choices based only on what feels good right now (not doing the task). Irrationally, this misses the consideration of what would feel best in the long run and also has the mistaken assumption that the work will magically get done on its own.
What can be done to overcome these barriers to success and well-being? To start, bring an awareness to the procrastination itself. Recognize that it is happening when it is happening. Think about potential consequences of procrastinating…is it really worth it? Then you have your motivation for change and get yourself through the task itself. Next, think about the unhelpful things you have been telling yourself to lead to your procrastination. Are there some flaws in the logic? Are they consistent with your known reality? Is it helpful to think that way? Then, what makes more sense to you? What is going to help you steer away from negative consequences and accomplish your goals? Most likely, it will be giving up on the excuse-making, facing the task in any way possible, and letting go of the short-term hedonism…and just doing it! Finally, acknowledge and reinforce your accomplishments, whether it is the work towards overcoming procrastination or completing the task itself, you earned it after all.
#tbt