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Reduce Stress by Reducing Procrastination

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Reduce Stress Reducing Procrastination

Everyone is told time and time again that stress is bad for you. Unchecked stress can lead to many physical health issues. The month of April is dedicated to stress awareness. How are you handling your stress these days?

We all know that stress can cause issues like high blood pressure, obesity, and even heart disease. While unchecked stress has many adverse physical health conditions, stress leads to many mental health issues.

These mental problems include depression, panic attacks, and anxiety. The psychological and physical issues all stem from prolonged amounts of stress on the body. Further, these conditions can worsen over time as tension and stress are left untreated and ignored. Therefore, with the possibility of these issues, it is essential that we find ways to resolve stress.

One of the best ways to reduce stress is to reduce procrastination. Procrastination is the process of worrying and delaying what needs to be done. The constant effects of procrastination can build up high amounts of stress and anxiety. This article will discuss some easy and actionable ways to reduce stress by reducing procrastination in your life.

Create a Daily Task List

Before you start your day, sit down and write the tasks that need to be done. When we take a step back and organize our thoughts, we make a better plan of action to get things done. Create a schedule for your tasks. For example, you could set up time blocks to focus on each task.

Scheduling time for each task throughout the day will help structure a plan of action. Put the most essential and draining tasks first on your list. For example, you may put thought-intensive tasks like writing and emailing ahead of a meeting with a coworker. Getting these tasks done earlier in the day will not only make you feel accomplished but also makes the rest of the day easier.

Make the task list as simple as possible, while still being specific. For example, you might say “read 30 pages” instead of “read the book.” Being specific will help keep you on track and know precisely what you need to do. The list should not have more than ten items on it at one time, but if it does, you may be using the task list as a tool for avoiding work rather than getting organized.

Set Aside Time to Take a Breather

Set aside time to take a deep breath and relax on your Calendar or schedule. For example, you could plan a quiet, relaxing walk after finishing an intensive task. The breaks can help reset your mind and re-energize yourself for the next task at hand.

While taking a break, try to remove work-related thought distractions. This time should be a way for you to relax and escape work entirely, not sit and think about all your to-dos. Also, avoid using social media and other online distractions. For starters: Scrolling through news apps and refreshing your social media feed during your designated break time will not be relaxing, especially if negative news shows up.

Lastly, use breathing techniques. Try taking a deep breath in for ten seconds, holding it for a few seconds, then slowly letting it out for another ten seconds. Practicing breathing techniques effectively can help slow down our intrusive thoughts. Your clearer mind will allow you to come back to work full of energy and focus.

Remind Yourself of the Consequences

Make a note of the consequences of not completing a task. Understanding the consequences of not getting something done can help you understand why it was necessary in the first place, in addition to serving as a motivator to complete it. For example, if you’re a student, you might make a list of consequences for not studying for a big exam. The list could include repercussions, such as failing the class or not learning the material.

Or, if you do not want to go as far as making a physical or digital list, make it a habit to remind yourself mentally. For example, if you were finding yourself struggling to start a project, you could ask yourself, “what would happen if I did not start the project.” Having that consistent mental reminder of why the task is necessary can make it much easier to get started.

Set Reasonable Goals and Deadlines

Create reasonable goals and deadlines for your work. Setting up a marker to aim towards helps us realize the bigger picture of each individual task. It also prevents us from continually moving something off into the near future. When a hard deadline is set, you are set on finishing the project on time.

Make your goals SMART:

  • S – Specific
  • M – Measurable
  • A – Attainable
  • R – Realistic
  • T – Timely

The SMART acronym helps you identify all components of a great goal. For example, the goal “read a book” could be developed into “read 25 pages of Harry Potter: Death Hallows by Wednesday night.” As a result, the goal becomes much more attainable. In addition, thinking about the acronym can help you find the weak points of your goals.

Making your goals more exciting can also reduce the probability of you avoiding what needs to be done through poor goal setting. Take this a step further by making the goals visible throughout the day, like perhaps adding your goals to your weekly Calendar. Crossing off completed goals helps you achieve a sense of accomplishment. A visible goal list will not only motivate you but will also make accomplishments a habit.

Eliminate Potential Distractions

Scan your work desk for things like a clock, extra desk clutter, fidget items, and anything that can potentially distract you. For example, for some people, a clock on the wall might tempt them to continuously check the time — for others, a clock on the wall saves time and motivates them. Figure out and know which person you are. Desk clutter might tempt you to organize. Clearing your desk of anything that is not necessary to have to accomplish your daily tasks will help you be more productive.

As with clocks and desk clutter, fidget items like writing utensils, Pop-Its, desk decor, and more – are also a distraction, even though they are valuable items. Do yourself a favor while trying to hone in on a specific task and get rid of the distraction. Removing them from your view is a great way to set yourself up for improved focus and success.

Concluding Thoughts

Take positive, consistent actions to start reducing stress by reducing procrastination in your life. This article discussed several actions you can take to begin this process. You can get more organized by approaching tasks with a daily task list. While striving to work hard, you should also remember to set aside time for mental breaks to energize yourself.

Tasks are there for a reason. Evaluating the root reason you are doing a task in the first place can help motivate you to be more productive. Try to view your goals as assistants who are helping you create benchmarks for success. Just be sure that the goals are set properly to be helpful in the long run.

Additionally, clearing your workplace clutter will help you eliminate the sources of procrastination from their roots. By implementing some of these lessons in your own life, you can be more productive as stress and procrastination start to fade away.

Reduce Stress by Reducing Procrastination was originally published on Calendar by Deanna Ritchie.

Image Credit: Andrea Piacquadio; Pexels; Thank you!

How Does Procrastination and Perfectionism Reduce Productivity?

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How Does Procrastination and Perfectionism Reduce Productivity?

The legendary comic book artist, writer, and editor Jack Kirby once said, “Perfectionists are their own devils.” And, it’s 100% spot on — just like his indispensable contributions to the comic industry.

Note that the reason why that quote resonates with you is that when you’re a perfectionist, you’re actually a procrastinator in disguise. Yeah. You might be in denial — but it’s true.

How Does Procrastination and Perfectionism Reduce Productivity?

Despite the misconception that procrastinators are slackers, the reality is that you may be caught in the procrastination-perfectionism loop.

  • Starting a project or assignment is too frightening because you feel that it won’t be good enough.
  • You devote too much time in the planning phase instead of getting to work. As a result, you wait until the last minuted to work on the actual task since it won’t align with your “grand vision.”
  • Your emotions drive your actions, such as not starting a project because you’re not in the right headspace.
  • You prioritize easier and less intimidating tasks. In turn, this prevents you from focusing on more important responsibilities.

Once you’re in this loop of procrastination and perfectionism — you can expect dire consequences.

“The symptoms of procrastination commonly reflect the inability to finish tasks, meet deadlines, arrive on time, and keep promises,” writes Dr. Bill Cloke. “Poor concentration, negative internal messages, unrealistic expectations, and the inability to organize and work constructively are present with procrastination.”

Obviously, all of the above will hinder your productivity. However, in addition to chronic procrastination, being a perfectionist can also destroy your productivity in the following ways.

1. Causes anxiety and depression.

Is anxiety the cause of perfectionism? Or is perfectionism the cause of anxiety? Unfortunately, the answer isn’t always clear. However, multiple studies have found that perfectionism can lead to a myriad of problems, such as anxiety and depression.

“It’s something that cuts across everything, in terms of psychological problems,” says Sarah Egan, a senior research fellow at the Curtin University in Perth who specializes in perfectionism, eating disorders, and anxiety. “There aren’t that many other things that do that.

“There are studies that suggest that the higher the perfectionism is, the more psychological disorders you’re going to suffer.”

2. Lowers self-esteem.

Since perfectionists set impossibly high standards, they feel awful when they don’t meet those standards. As a consequence, this casts a shadow of self-doubt over them. And, eventually, this causes them to engage in negative self-talk.

This might sound like hyperbole. But, because perfectionists never live up to the bar they’ve set, they view themselves as failures. Without that confidence, you aren’t able to succeed and forge forward.

3. Impedes innovation.

Perfectionism often kills innovation. So, it’s not surprising that this would also impact your productivity. After all, as Calendar Co-Founder and CEO John Rampton previously wrote, innovation “encourages you to continually improves and stay on top of trends so that you’ll remain relevant.”

Here’s the problem, though. You dedicate a lot of time to brainstorm ideas. But, since you’re consumed by perfection, you toss those ideas into the trash like last week’s leftovers. And, that might mean that you’re leaving some excellent ideas on the cutting room floor.

As if that weren’t enough, this can also affect your self-confidence. The reason? Because you’re rejecting possible opportunities that can make you smarter, faster, better.

4. Causes health problems.

Several studies have found that perfectionism can shorten an individual’s lifespan.

The reason? It’s simple. Perfectionism can negatively influence an individual’s physical health.

Perfectionists may suffer from chronic headaches, fatigue, insomnia, and heartburn. Perfectionism can also lead to high levels of chronic stress, which are known to be linked to cardiovascular problems. It’s also possible for perfectionists to develop eating disorders.

More concerning? Perfectionism is causing more suicides.

5. Reluctantacy to make decisions.

“There’s an argument that, for unimportant decisions, you should either decide quickly or outsource the decision,” writes Alice Boyles for HBR.

“But perfectionists have a hard time designating decisions as unimportant,” she adds. “They like to be in control of everything.”

Why is this the case? “Because imperfections bother them more than they do other people. If something goes wrong, perfectionists might feel explosive frustration or a niggling sense of irritation that’s hard to ignore, and they don’t want to take that risk.”

“Sometimes, perfectionists are so accustomed to micromanaging that it doesn’t even occur to them that any decision is unimportant,” states Boyles. “They’re blind to it. So instead, they habitually and automatically classify everything as worthy of their full effort.”

6. Difficulty achieving goals.

Perfection may also make it more difficult to achieve your goals. The reason being is that the fear of failure freezes you in place. Obviously, this prevents you from progressing and moving forward.

Furthermore, that nagging negative self-talk occupies the back of your mind. And, that’s not exactly the best way to inspire and motivate you to pursue your goals.

And, since perfectionists have a tendency to quit easily, they often throw in the towel before the going gets tough.

7. Strains relationships.

Getting along with perfectionists isn’t for the faint of heart. Perfectionists may doubt their worth as they’ve convinced themselves that they’re failures. Additionally, perfectionists have difficulty being honest and transparent since they hide their mistakes and vulnerabilities. Eventually, this kind of behavior can be detrimental to relationships.

Also, some perfectionists expect others to live up to the unreasonably high expectations that they’ve set for themselves. And, when not reached, this causes disappointment and conflict when others do not meet these expectations.

8. Limits opportunities.

Finally, perfectionists are obsessed with failure and chasing unattainable expectations, preventing them from trying new things and meeting new people. As a consequence, they can miss out on new and exciting opportunities that can make them more productive.

How to Beat Procrastination and Perfectionism

There is a silver ling, though. It’s absolutely possible to break the dreaded procrastination and perfectionism loop. And, here are some pointers on how to make this possible;

  • Lower the bar. This is a process that won’t happen overnight. But, you lower standards by starting small, like not making your bed in the morning or proofreading an email.
  • Keep your tasks bite-sized. As the joke goes, “How do you eat an elephant?” By eating one bite at a time. Breaking large projects into smaller ones makes it feel not as daunting. And take these small steps helps build momentum.
  • Stop multitasking. As a reminder, the human brain wasn’t designed for multitasking. To fight back against this, try strategies like time blocking, eliminating distractions, and seeking feedback.
  • Practice self-compassion. When you need a pep talk, go back and review what you actually accomplished in the day.
  • Surround yourself with positive support. Remove toxic relationships and spend more time with those who are supportive.
  • Incorporate mindfulness. By being present and not busy, you can stay grounded and reduce anxiety.
  • Reduce your commitments. Practice the art of saying no so that you aren’t overextending yourself. In turn, this encourages you to focus on what’s important.
  • Reward yourself. When your complete a part of a large task, treat yourself to a walk or your favorite beverage from Starbucks.
  • Track your time. This lets you determine when you’re most productive. Knowing this, you can schedule your most important or challenging tasks at this time.

The most important takeaway? Know that you’re not alone. If procrastination and perfectionism interfere with your health and well-being, reach out to a mental health professional.

What is Revenge Bedtime Procrastination?

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What is Revenge Bedtime Procrastination?

The other night I thought that as soon as my head hit the pillows, I would be out cold. I had one of those non-stop days. You know, getting ahead of work and attending to household responsibilities like laundry.

A peculiar thing happened. I laid there wide awake.

So, I decided to read a book to calm down. When I felt drowsy enough, I put the book down but continued to toss and turn. Frustrated, I grabbed my phone and turned on a podcast until I eventually fell asleep.

I was well aware that it was past my bedtime. I also knew that I was going to pay for not going to bed on time by dragging all day tomorrow. But, I just couldn’t help myself.

Of course, I’m not an anomaly. In fact, this such a prevalent problem that the phenomenon has its own name; it’s called “the revenge bedtime procrastination.”

What is revenge bedtime procrastination?

“Revenge bedtime procrastination is just a cry from overworked people, and they’re actually trying to put off bedtime just a little bit so they can reclaim something for themselves,” said Dr. Rajkumar Dasgupta, assistant professor of clinical medicine at the University of Southern California Keck School of Medicine in Los Angeles.

More directly, it’s sacrificing sleep so that you have more leisure time.

For example, if you’re exhausted and it’s 10 p.m., you might decide to watch a movie? The reason, you didn’t feel that you had much downtime during the day. So, you want to make up for that, relax, and enjoy a movie.

The problem? You’re breaking your normal sleep schedule by falling asleep until after midnight. And, you’re willing to accept the consequences — mainly that you’ll be a zombie tomorrow at work.

Another factor could be an unplanned circumstance. Maybe your favorite baseball team goes into extra innings causing you to it the hay later than planned. Or, you aren’t falling well or dealing with a restless child or dog.

Where did the term revenge bedtime procrastination originate from though? Well, bedtime procrastination first surfaced in a 2014 study out of the Netherlands. Appearing in Frontiers in Psychology, in 2018, the authors stated that those who tried to “resist desires” during the day were more likely to be a bedtime procrastinator.

The link between COVID and sleep.

Another cause is that the lines between work and life have become too intertwined. For instance, you’re responding to emails or Slack messages at all hours of the night instead of enjoying your leisure time. So, to recapture some much-needed “me time,” you stay up later.

For many, this has been the case following COVID-19. Many of us no longer had a clear separation between work and life since our homes became our workplaces. We were also more stressed and couldn’t stop ourselves from doomscrolling.

How bad has gotten? Well, since the pandemic started, 40% of people have reported sleeping problems.

What’s revenge got to do with it.

As the revenge part? That came about in 2016 when it took off on the internet in China. “Revenge bedtime procrastination” is the literal translation is “staying up late in a self-revenge way.”

The phrase finally went viral in English following a tweet by New York-based journalist Daphne K. Lee. She defined this as “a phenomenon in which people who don’t have much control over their daytime life refuse to sleep early in order to regain some sense of freedom during late night hours.”

The importance of sleep.

It might some harmless to occasionally stay past your normal bedtime. After all, at least you’re getting some amount of z’s, right?

Occasionally, this might be acceptable. However, it’s a myth that you can catch up on sleep. Moreover, bedtime procrastination can lead to sleep deprivation.

Why’s that concerning? Well, falling short on slumber doesn’t just make you so tired that you chug multiple pots of coffee. It can cause symptoms like;

  • Being more prone to accidents or making mistakes.
  • Degrades decision-making, thinking, and memory.
  • Difficulty concentrating.
  • Mental health disorders such as anxiety or depression.
  • Irritability, which can impact your relationships.

What’s more, a lack of sleep can also cause physical health conditions like;

  • Heart disease
  • Diabetes
  • Obesity
  • Hormone-related problems
  • Weaker immune system
  • Chronic pain

As if that’s not bad enough, a lack of sleep can reduce self-regulation and impulse control. And, it also raises the odds of dying early.

In short, sleep deprivation negatively affects all facets of your life. As such, it needs to be a top priority.

Getting revenge on revenge bedtime procrastination.

Ideally, we all should be getting between 7-9 hours of quality sleep per night. For adolescents and teenagers, it’s more. But, how can we win this fight against bedtime procrastination? Well, here are 6 recommendations.

1. Honor your sleep chronotype.

“According to sleep expert Dr. Michael Breus, there are four different chronotypes or circadian rhythm personalities,” writes Abby Miller in another Calendar article. “He suggests that you determine which one you are so that you can mirror the sleep-wake habits that best describe you.”

  • Bear. For most of us, our sleep-wake patterns follow the sun. As such, you’re “ready for intense tasks smack in the middle of the morning,” but feel a dip by mid-afternoon.
  • Lion. Lions are early risers. “These are the go-getters, the leaders, the type-A movers, and shakers.” The downside is that they usually have to go to bed earlier.
  • Wolf. Wolves are nocturnal loners. That means that they get a later start and have two peak periods — noon to 2 pm and late afternoon/early evening.
  • Dolphin. Since dolphins are light sleepers, they’re more likely to have irregular sleep routines. They’re also perfectionists and do their best work from mid-morning through early afternoon.

“To find out what your animal, track your time and take Dr. Breus’ sleep chronotype quiz,” she advises. “After that, re-organize your day so that you can align your sleep pattern and work schedule. For example, if you’re a lion, then you would want to tackle your most important work bright and early.”

2. Chillax in the evening.

As you should know, your morning routine can make or break your day. But, your evening routine is equally important. And, that should conclude with your bedtime ritual.

Preferably, this should take place around 30 to 60 minutes prior to bed. And, it should contain only activities that make you feel relaxed. Some suggestions would be;

  • Taking a warm bath or shower.
  • Meditating or doing light stretches.
  • Focusing on your breathing.
  • Listening to soothing music.
  • Reading a book.

3. Resist the blue light special.

Electronic devices, such as your phone or tablet, emit blue light. In case you weren’t aware, this reduces melatonin levels. Melatonin is the chemical that’s responsible for your wake/sleep schedule.

What’s that mean? When these levels dip, you’ll have more difficulty falling asleep.

Additionally, blue light can stimulate your brain. Which, as you might have guessed, makes sleep more of a challenge. And, if you keep your phone close, notifications that you receive at night can interrupt your sleep.

The solution? Avoid blue light at least an hour before bed. You should also stop using your phone as an alarm and place it across your room.

4. Keep your bedroom sacred.

Your bed needs to be reserved only for sleep and sex. Nothing else. What’s more, your bedroom should be cool, dark, and quiet.

Preferably, set your thermostat between 60°F and 67°F, invest in blackout curtains, and even earplugs. Also, don’t skimp on your pillows and mattress.

5. Release stress before bed.

If you’re putting off sleep because you’re worrying, then address these thoughts before laying down. For instance, you could jot down your worries so that they’re out of your head.

Other suggestions include;

  • Planning and organizing tomorrow by prioritizing your lists.
  • Journaling.
  • Meditating.
  • Purchasing a weighted blanket to reduce anxiety.

6. Use your online calendar.

What does your calendar have to do with hitting the hay? In a previous Calendar article, Angela Ruth argues that with your trusty calendar, you can add structure to help encourage a better night’s rest, such as;

  • Follow a consistent routine. “It’s easier to get sleep when you follow a routine,” writes Angela. “If you don’t make time in your schedule for rest, it may become sporadic. Adjust your rhythm gradually, or you could overcorrect — and oversleeping can leave you feeling groggy and unproductive.”
  • Take charge of naps. “When you nap, use your online calendar to hold yourself accountable,” she advises. “Make sure you’re not taking one too late in the day and set an alarm to ensure your power nap doesn’t turn into a snooze fest.”
  • Manage your eating and drinking. “Just as you shouldn’t be napping too late in the day, there are other things that should be reserved for earlier hours,” she adds. Examples would be avoiding caffeine later in the day or eating too late at night.
  • Add exercise to your day. Block out a regular time during the day for physical activity as this promotes sleep.
  • Kick bad habits. You know which vices I’m referring to. Smoking cigarettes, drinking, and eating junk food are all bad habits that you need to ditch. You can use your calendar to set goals and track your progress.
  • Keep things tidy. Set a recurring event to declutter and clean your bedroom to reduce stress. And, don’t forget to regularly wash your bedding.

If you’ve done all of the above and are still struggling with sleep, then make an appointment with your physician. The sooner you get to the root cause, the faster you can nip bad sleep habits from robbing you of another good night’s sleep.

The Science Behind Procrastination and How You’ll Beat It

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I had every intention to crank this article out immediately following my morning routine. Already had the material put together in an outline, and I’d put it in my calendar to-do-list. I kept dragging my feet on writing the piece all morning. Even worse, while I’m usually a pro at blocking out distractions, I was more than willing to get a fantastic amount of work done quickly. This action is my favorite procrastination mojo — catch up and fix problematic back issues that are driving my team or me crazy. What’s the science behind procrastination and how you’ll beat it?

What’s going on here? Obviously — this is my go-to for procrastinating — something that everyone struggles with at some point. But you’ll want to figure out and know yourself well enough to answer this question precisely, “what is my procrastination mojo.”

Joseph Ferrari is a professor of psychology at DePaul University in Chicago. Ferrari is the author of Still Procrastinating: The No Regret Guide to Getting It Done. Dr. Ferrari claims that “roughly 20 percent of U.S. adults are chronic procrastinators.” But, the statement by Ferrari begs the question, Why do we procrastinate, and what can we do to topple it?

What exactly is procrastination?

Before answering the questions above, let’s quickly define procrastination. And, let’s go over why what it’s such a big deal. If you conducted a search inquiry for “procrastination definition,” the first result is probably this: the action of delaying or postponing something. As pointed out by Piers Steel Ph.D. in a Psychology Today article, “if procrastination means simply delay — then we should be comfortable placing it along with the similar concepts of scheduling or prioritizing.”

However, being comfortable with placing procrastination in blocks alongside related issues is generally not the case. For example, your flight is delayed due to inclement weather. A delayed flight — and the weather are both issues entirely out of your control.  These matters occur and cannot be interpreted as you being “lazy” or “unmotivated” in any way. Timothy Pychyl says that “all procrastination is a delay, but not all delay is procrastination.”

If all procrastination is a delay — to me, that makes procrastination a unique type of postponement — since we often recognize the negative consequences. A better definition might be the one found in UPMC HealthBeat. The site describes procrastination as “the avoidance of work or necessary tasks by focusing on more satisfying activities that are due to a chemical in the brain.

Procrastination boils down to a battle between the limbic system and the prefrontal cortex,” further explains UPMC HealthBeat. “The limbic system is a set of brain structures containing the pleasure center, while the prefrontal cortex controls planning and decision making.” Since the prefrontal cortex isn’t as “developed and thus weaker, so often the limbic system wins out, leading to procrastination.”

The effects of procrastination.

Sometimes the argument going on between the limbic system and the prefrontal cortex isn’t a bad thing. Sometimes you may choose to delay doing something because it’s the best idea at the time. For example, I wasn’t going to write this article until I was more focused — I didn’t want to write a half-hearted piece.

Others who have embraced procrastination have claimed that they make better decisions, provides insights, and sparks creativity. Sometimes structured procrastination can help you get more done and eliminate unnecessary tasks. At the same time, chronic procrastination should be avoided. Restraining yourself from procrastination is because practicing poor habits can become — well — habits. Patterns have severe consequences, and you don’t want the habits that will harm you.

The most apparent negative impact would be missing deadlines. For instance, not filing your taxes on time, failing to submit a project by the due date, or waiting to buy a birthday present for your spouse at the last minute. All of these actions and non-actions will affect your career and personal life. As a result, poor-action habits can damage relationships and put your health in jeopardy.

Science Behind Procrastination: The Different types of procrastination.

Hopefully, you have a better understanding of what procrastination is and what impact — for good or not-so-good — this action will have in your life. Keep in mind, non-action is still an action. If you have made a decision and taken the “action of not acting” — there will always be a consequence.

Now it’s time to figure out which type of procrastinator you are so that you can get to the bottom of why you’re not getting things done. Or you’ll want to know why you are doing other things instead of making a plan and working the plan. According to psychologist Neil Fiore, and author of Awaken Your Strongest Self, there are five common types of procrastinators:

  • The Perfectionist.

    Perhaps the most common kind of procrastinator who strives for the best and is their own worst critic because they don’t want to be embarrassed. “They may spend too much time on one component of a project, failing to manage their time properly. Or, they avoid the project altogether, then rush to finish it at the last minute,” writes Fast Company‘s, Gwen Moran.

  • The Imposter.

    “Afraid of being revealed as unqualified or inferior, this procrastinator puts off doing anything to avoid that risk,” adds Moran. “Often, this type of procrastinator has learned to feel like an imposter when they are surrounded by people who are difficult to please.”

  • The Dread-Filled.

    Out of all the different types of procrastination, this person is the most rational. After all, when you can’t stand what you’re doing — it’s almost impossible to find the motivation to get started.

  • The Overwhelmed.

    The overwhelmed individual is a more contemporary type of procrastinator and one that I feel a lot of entrepreneurs fall into this category. “Sometimes, there’s just too much to do, and it’s hard to figure out where to start—so we don’t do anything,” Fiore explains and is quoted by Moran.

  • The Lucky One.

    “Some people believe they do their best work under pressure, so they procrastinate until their back is up against the wall,” Nicole Bandes, founder of the consultancy the Productivity Expert,” told Moran. “If they have a history of doing this without consequence, they’ve essentially been rewarded for procrastinating.”

What drives procrastination.

We’ve briefly gone over why some people put off getting around to specific tasks. But, let’s dive a little deeper here. For starters, as Ishan Daftardar explains on Science ABC, as humans are simply wired and driven toward procrastination. “We can picture this whole process as a fight that has been sparked between two parts of the mind when it’s faced with a tedious task: a battle of the limbic system (the unconscious zone that includes the pleasure center) and the prefrontal cortex (the internal “planner”).”

“When the limbic system dominates,” continues Daftardar, “the result is putting off until tomorrow what could (and should) be done today.” Simply put, procrastination “all comes down to one simple thing – the wiring of your brain.” It should also be noted that the limbic system is one of the most dominant parts of the brain. It also controls mood and instinct.

An “instinct” means that emotions like fear, anxiety, anger, insecurity, and pleasure are all a part of this vital system. If emotions and instincts tie into procrastination, it’s easy to see that if you have to do something painful or stressful this system will urge you to stay away from it. Your instincts or emotions may be telling you something like, “danger, too much work,” when if fact, there would be less work if you just hurry and get the work done.

But you already know that emotions often have something irrational going on — somewhat like a “history program” running an app in the background of your mind. The old “history program app” is going to serve-you-up images, maybe even sound, to the weaker portion in your brain — the prefrontal cortex. “The prefrontal cortex (as we’ve just read), “is where you assimilate information and make decisions, says Daftardar. “The prefrontal cortex is what eventually forces us to complete a job or task.”

However, it takes some effort on your part to get the job done because the prefrontal cortex doesn’t work automatically. The reason behind this fact is that the limbic system takes control whenever we don’t succeed at a particular task. As a consequence, “you become more interested in doing something else that pleases you,” adds Daftardar.

Don’t forget about the amygdala.

There’s also the amygdala in there competing for attention. This “is the section of the brain associated with our automatic emotional reaction to a situation.” Whenever we feel stressed or overwhelmed, such as when having to tackle a challenging activity, a fight (resistance) or flight (ignore) reaction kicks into play.

“Both are forms of procrastination  — the brain is protecting us against possible negative feelings,” concludes Daftardar. “The norepinephrine chemical takes over, causing increased levels of fear and anxiety. That’s when adrenaline gets pumped into the picture.”

Dr. Tim Pychyl, professor of psychology and member of the Procrastination Research Group at Carleton University in Ottawa, has a much more straightforward explanation in the New York Times. “Procrastination is an emotion regulation problem, not a time management problem.” Is this statement by Dr. Pychyl is true? I hate to think it’s true — but anything to do with how you get your business accomplished each day — and how you face the demands of making a living — bears taking a close look.

Here are other reasons why you might procrastinate.

There are, of course, more specific reasons why people procrastinate. For example, technology has changed our cognitive control thanks to frequent buzzings throughout the day. In other words, all of those notifications on your smartphone are diverting your attention.

Another reason is that we have difficulty visualizing our future selves. According to a study conducted by psychologists Neil Lewis of the University of Michigan and Daphna Oyserman of the University of Southern California, “when people viewed distant events as days, instead of months or years, they took action more quickly.”

Pamela D. Garcy Ph.D. adds that procrastination can be caused by:

  • A lack of self-compassion.
  • Learning this habit from role models like your parents.
  • Believing that you can’t effectively complete a task.
  • Being bias towards a specific task.
  • Underestimating how long it takes you to get something done.
  • Depression or anxiety.
  • Feeling physically or psychologically uncomfortable.

Finally, avoiding anything that has negative associations is rewarding. “Our brains are always looking for relative rewards. If we have a habit loop around procrastination but we haven’t found a better reward, our brain is just going to keep doing it over and over until we give it something better to do,” psychiatrist and neuroscientist Dr. Judson Brewer, Director of Research and Innovation at Brown University’s Mindfulness Center, told the New York Times.

How can you overcome procrastination?

You can’t tell yourself to you snap out of it. Sometimes it requires you to do some rewiring of your habits. Dr. Brewer recommends that you give your brain a “Bigger Better Offer” or (B.B.O.).” What the BBO is saying, is get a reward for yourself that’s more substantial than the avoidance is giving your brain.

Forgive yourself quickly whenever you dilly dally. Other times you can stop procrastinating by merely establishing goals and routine. And, if that doesn’t work, then you should also try out the following techniques to overcome procrastination once and for all.

Awareness.

According to Princeton University’s McGraw Center for Teaching and Learning, the first steps to overcoming procrastination is to understand the reasons why you procrastinate:

“As with most problems, awareness and self-knowledge are the keys to figuring out how to stop procrastinating. For a lot of people acquiring this insight about how procrastination protects them from feeling like they are not able enough, and keeping it in mind when they are tempted to fall into familiar, unproductive, procrastinating habits goes a long way to solving the problem.”

After you’ve identified the root cause of procrastination, you can begin to take action. You may actually discover that it doesn’t take a whole lot to stop procrastinating. For instance, you may only need to change your environment, set deadlines, eliminate common distractions, or try telling others about your goals.

Do the worst thing first.

“We have a limited, depletable supply of willpower and resources,” says Piers Steel, Ph.D., a professor of human resources and organizational dynamics at the University of Calgary. Steel is the author of The Procrastination Equation: How to Stop Putting Things Off and Start Getting Things Done. To counter this depletable supply of willpower, tackle your most challenging or heinous task first thing in the morning when you have the most energy.

Mindful training.

You will usually procrastinate because you feel anxious or overwhelmed. One of the best ways to combat this is through mindfulness. “Research has already shown that mindfulness meditation is related to amygdala shrinkage, expansion of the pre-frontal cortex, and a weakening of the connection between these two areas.” This statement was said by Prof Tim Pychyl from Carleton University to the BBC. Apps like Calm or Headspace can help you get started in becoming more mindful.

Get rid of catastrophizing.

“One of the biggest reasons people procrastinate is because they catastrophize, or make a huge deal out of something,” writes Elizabeth Lombardo Ph.D. for Psychology Today. “It may be related to how tough, how boring, or how painful it will be to complete the task; whatever the case, the underlying theme is that doing the task will be ‘unbearable.’”

“In reality, challenges, boredom, and hard work will not kill you — or even make you sick,” adds Lombardo. “Procrastination, on the other hand, is associated with stress. Think of the stress you feel when you avoid making a phone call you know you need to make.” The solution then is to “keep things in perspective and assuring yourself that you can “get through it.”

Use the five-minute rule.

“If you don’t want to do something, make a deal with yourself to do at least five minutes of it,” says Instagram co-founder Kevin Systrom. “After five minutes, you’ll end up doing the whole thing.” This strategy of “just starting” works for a couple of reasons. The first is that it encourages us to break down larger goals into more manageable pieces. The second is because of a psychological phenomenon called the Zeignarik Effect. This “effect” means that you have the tendency to remember unfinished tasks. So, in theory, if you start something, it will stick with you until it’s completed.

Practice self-compassion.

Research has found that self-forgiveness is one of the best cures for procrastination. Sounds simple? Not really. But, the sooner you forgive yourself and move on from past procrastination, the more likely you’ll experience any further delays.

Change your thinking.

“You may be procrastinating because you feel that you’re being forced by someone else to perform a task that you don’t want to do,” writes entrepreneur and lawyer Marelisa Fabrega. For example, you may feel like your co-founder is manipulating you in fixing a bug on your app. Obviously, you don’t like feeling this way — so you do everything but fix the bug issue. To get around this propensity inside yourself — start telling yourself that you choose to fix the app instead of believing that you have to.

Use your calendar.

“Put the tasks you need to do in your calendar — and commit yourself to get them done,” suggests Paul Petrone in a LinkedIn post. “The act of writing things down (as well as the satisfaction of crossing them off your list) will increase the chances you’ll do them on schedule.”

 

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