Oh procrastination. Why do we do it? Wouldn’t things feel so much easier if, when we have a task to complete, we just did it? Why does it feel so hard to get started? Why do so many of us struggle with this? The battle with the urge to procrastinate is such a universal experience and something that I can relate to oh, so well. I have been struggling with procrastination for as long as I can remember, and it remains something that I continue to have to work at. Can you relate?
For a long time, I conceptualised myself as ‘a procrastinator’. A label that I have since realised it isn’t very helpful. For a lot of us, we conceptualise ourselves as someone who just can’t get things done on time, or that we are disorganised, or that we need the pressure of a deadline. By identifying myself as a ‘procrastinator’ I became hard to believe that I could be productive and that there was room for change. But procrastination isn’t who I am, it’s what I do to manage discomfort. And everyone experiences discomfort. It’s just that some people manage that discomfort better than others. Here are two of the main things that I have learned about procrastination that I hope will be helpful to you too.
First, procrastination is about self-worth. When we must do things that challenge us, our sense of self is questioned. Are we smart enough? Are we organised enough? Are we living a life consistent with our goals? Will the outcome be desirable? When this occurs, we become quickly motivated to protect our sense of self-worth. That is, to avoid anything that might challenge our internal representation of ourselves as (for example) capable, intelligent, high functioning beings. It is very uncomfortable to sit with moments that challenge how we see ourselves. The trouble with this though is that we are missing opportunities for growth and development, and we are exacerbating our longer-term stress and anxiety by delaying the things that we must do.
Second, procrastination also has a lot to do with our pleasure pathways. Our brain craves engagement with pleasurable activities and when we’re trying to get work done, it is constantly on the hunt for quick dopamine hits. So, as well as having the urge to avoid discomfort, we also have the urge to be doing something much more fun, and that is a hard urge to surf.
So, what do we do about procrastination? Well, having insight into what procrastination is all about is the battle half won. Knowing what it is you’re afraid of will help you see and acknowledge the thoughts that pop into your head when you’re trying to work. Knowing that your brain is trying to shift your attention to something more pleasurable will help you minimise distraction and build your capacity to bring your attention back to what you’re doing.
The other part of the battle with procrastination is good habit building. Procrastination can be managed! It can feel hard at first, but I assure you, our brains love habits and if you can make a few small but meaningful changes, your new habit will be getting your tasks done instead of avoiding them. Here are some tips to help you start to build those new habits:
· When the urge to procrastinate arises, tune into your body and your thoughts. What are you saying to yourself? What are you feeling in your body? Acknowledge those thoughts and feelings without judgement.
· Show yourself self-compassion. There are aspects of life that are hard and showing yourself kindness will help to get you through.
· Start with the ‘5-minute rule’. If you are really struggling to get started, just commit to doing the task for 5 minutes. Set a timer and get started. You’ll be amazed by how quickly 5 minutes disappear. At the end of 5 minutes, ask yourself “can I do another 5?” If you can, great, keep going! If you can’t congratulate yourself on contributing to the building of a new habit.
· Build a routine to use right before you do task you’ve been avoiding. Use the same behaviours each time such as, starting at the same time each day, making yourself a snack and drink right before you start and writing a task list when you sit down to work. Your brain will start to associate this routine with a sense of achievement, motivation, focus and concentration rather than stress, anxiety and an urge to avoid.
· Write a ‘to do list’ each day.
· Minimise distractions when you’re working by putting your phone on ‘do not disturb’, minimising distractions on your screen, wearing noise cancelling headphones, having a clear workspace.
· Find a buddy to help keep you accountable. Tell them your intention and have them check in on your progress.
· If you’re experiencing lots of intrusive thoughts, jot them down on a ‘to be thought about later’ list and bring your attention back to your task.
If you need help with procrastination or perhaps even your self-worth, try these tips or give our team a call on (03) 9882-9974.
This blog was written and prepared by Dr Victoria Miller - Clinical Psychologist and Associate Director here at MWG.