Procrastination: Procrastination is the act of delaying or putting off tasks until the last minute or past their deadline. It is a common challenge that affects many people, leading to feelings of stress and guilt. Whether you’re putting off finishing a project for work, avoiding homework assignments, or ignoring household chores, procrastination can have a major impact on your job, grades, and life. It often arises from a fear of failure, perfectionism, or simply feeling overwhelmed by tasks.
Is procrastination a mental illness?
Procrastination itself is not a mental illness. But in some cases, it may be characteristic of an underlying mental health condition such as depression, OCD, or ADHD.
Why do people procrastinate?
A few common reasons why people tend to procrastinate are:
- Not knowing what needs to be done
- Not knowing how to do something
- Not wanting to do something
- Not caring if it gets done or not
- Not caring when something gets done
- Not feeling in the mood to do it
- Being in the habit of waiting until the last minute
- Believing that you work better under pressure
- Thinking that you can finish it at the last minute
- Lacking the initiative to get started
- Forgetting
- Blaming sickness or poor health
- Waiting for the right moment
- Needing time to think about the task
- Delaying one task in favour of working on another
How to overcome procrastination:
- Make a to-do list:To help keep you on track, place a due date next to each item in the list.
- Create a dedicated workspace.
- Take baby steps: Break down the items on your list into small, manageable steps so that your tasks don’t seem so overwhelming.
- Pomodoro technique: A helpful technique, known as Pomodoro Technique, can be used where you work in focused intervals, typically 25 minutes, followed by a short break.
- Recognize the warning signs: Pay attention to any thoughts of procrastination and do your best to resist the urge. If you begin to think about procrastinating, force yourself to spend a few minutes working on your task.
- Eliminate distractions: Ask yourself what pulls your attention away the most—whether it’s Instagram, Facebook updates, or the local news—and turn off those sources of distraction.
- Reflecting on your goals and motivations can reignite your passion for the tasks at hand.
- Pat yourself on the back: When you finish an item on your to-do list on time, congratulate yourself and reward yourself by indulging in something you find fun.
Takeaways:
If you put things off sometimes, don’t worry; it happens to all of us. But it is important to remember that if left unchecked, this behaviour can have serious consequences, including hurting your relationships, your personal achievements, your ability to succeed at work and school. Keep in mind, recognizing why you’re struggling to get started can help. Remember to create a to-do list of things that need to be done and start small. When you feel the urge to procrastinate, force yourself to do just one small thing. Sometimes, just getting started is half the battle. By implementing these strategies, you can effectively manage procrastination, increase productivity, and foster a healthier relationship with your work.
