Procrastination

Procrastination or putting things off, is a common, natural, human reaction to tasks that need to completed but may be experienced as difficult or challenging. However, severe procrastination that leads to feelings of worthlessness or extreme anxiety may need addressing. Sometimes procrastination can impact careers, livelihood, family or self care.

Signs of Procrastination

People who procrastinate tend to exhibit all or some of the following behaviours:

• Find it difficult to make a start - ‘I’m waiting till I’m in the right mood/inspired’
• Create diversions – ‘before I start, I’ll just tidy up/check my emails/have a snack/etc’
• Waste time by working ineffectively – ‘I spent time on the task but have nothing to show for it’
• Rush at the last minute – ‘I work better under pressure’
• Miss deadlines – then feel guilty, disappointed and reproachful

Commonly procrastination is mistakenly perceived as laziness. Essentially, however, procrastination is caused by inner conflict where there a want or need to do something, is matched with a corresponding resistance to doing it. This conflict leads to an impasse where energy builds up and creates anxiety. The anxiety is relieved through completing another task.

Treatment of procrastination

Counselling and psychotherapy

During counselling, clients often report that they have a parental message inside their head, that they heard as a child: 'if you can't do properly, then don't bother'. This is sometimes translated by clients as, 'if you cannot please me, then don't bother' or 'if what you do, is not perfect, then don't... or go to your bedroom'. No wonder people procrastinate!

Counselling and psychotherapy can help people that procrastinate. Click here to see our 3 step guide to start counselling and psychotherapy.>

Self Help

Firstly, it is essential to understand why there seems a need to procrastinate, to sabotage yourself by not ‘doing’. Some reasons may include:

• A fear of getting it ‘wrong’/doing ‘badly’ – ‘I’m concerned that it may not be right?'
• A sense of being overwhelmed – ‘I have so much to do, I don’t know where to start’
• A desire for perfection – ‘it must be absolutely perfect or it’s not worth doing’
• A reluctance to take responsibility – ‘it’s not my fault, I couldn’t do it because..’

Once the problem is acknowledged there needs to be a commitment to break the habit of procrastinating and make some changes and consider:

• Achievement is often a process, which inevitably involves some effort and challenge, even struggle as well as success and a sense of triumph. If it is ‘wrong or bad’, changes can be made - if it is done in plenty of time – that is part of the process of accomplishment.
• taking charge by: managing an action plan, develop time management skills, make lists, get an ally to support you in meeting task deadlines, break down large tasks into smaller do-able ones, reward each achievement to develop your motivation.
• Evaluate the importance of the task: if it is not necessary, maybe forget it. If it is important and has to be done, why delay? Consider how you will feel when it is done.
• Focus on what is realistic rather than what is ideal. Don’t get it perfect (that’s impossible) just try to get it done.
• Change ‘I can’t…’ statements to ‘I can’t … but I can…’ (eg ‘I can’t understand what to do but I can ask for some guidance’). If that does not work, change the 'I can't...' to 'I won't...' and then ask yourself why won't you...

Ultimately it is your choice how you respond to tasks. See if you can have fun with what ever tasks to complete, and if you don't succeed, be gentle with yourself.

Further information

National Phobics Society

0870 1222325
www.phobics-society.org.uk

Mental Health Foundation

0207 8031101
www.mentalhealth.org.uk

Source

Anxiety & Phobias.

The Royal College of Psychiatrists.

CG22 Anxiety: NICE guidelines.

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