The “Fun” of Procrastinating: 5 Ways To Break Free of It
Have you ever stopped yourself from getting things done? Maybe you had to do a chore, a project, or an important task that needed your undivided attention; but, chose to do something else entirely. Procrastination is the behavior of postponing something. Usually, it’s an undertaking that is not enticing to do. We would rather binge on Netflix, be on our phones, enjoy something engaging rather than begrudgingly slough our way through what we “need” to do. This, however, is often a perpetual trap we set for ourselves.
Whether it is a deadline or the gnawing discomfort we feel when we are trying to enjoy our own activities - procrastination, overtime, is accompanied by emotions we are attempting to not feel. It’s the itching feeling at the back of our minds as we are doing something else. The emotional backlash that confronts us as we delay projects to the last minute. These situations are often extremely stressful and self-defeating. The repeated behavior of avoiding the task creates this sense of dread when we have to get things done. Ultimately procrastination manifests as feelings of immense guilt, vast disappointment and intolerable frustration to ourselves. Let’s face it, if given the choice, most of us would like to avoid these feelings. These feelings of guilt, disappointment, and frustrations are not bad feelings. These feelings are healthy and act as a moral compass for what we value and goals we want to achieve. So what can we do to get out of this perpetual trap of procrastination and manage these unhealthy feelings?
1.Small changes
Recognizing the need to get out of the procrastination loop has to occur. It is important to give yourself breathing room in the form of making realistic small changes. Small steps are necessary to help yourself stay consistent in healthier directions because attempting large, unachievable steps would likely lead you to failure. Attempts of large amounts of change and failing them, will lead you to feelings of disappointment and unrealistic feelings of guilt. You want to set yourself up for success to empower yourself. Build yourself up with managing small changes in your life.
2. Plan ahead
A critical part of managing yourself out of the trap of procrastination is to set guidelines and plans for yourself. Brainstorm what times you have available or can make available to keep your attention on these projects. Carving out time helps you focus on tasks and can increase the likelihood of success. Setting those scheduled times will flex your time management skills and keeps accountability on the schedule to do things. You can even utilize different methods to remind yourself to remain on track:
Setting alarms on your phone
Using a digital or physical calendar
Different free apps on your phone to help manage goals
Placing sticky notes in areas that you will see them
Contacting trusted individuals to help keep you accountable
3. Mind the Obstacles
Have your necessary changes and planned time to get things done. Next, consider what will distract you. It helps to list the distractions when managing these obstacles. If you are easily distracted with your phone, at the scheduled time, set airplane mode on your device. Are Netflix, Hulu, Facebook, or other unproductive websites hindrances? Look for apps on your device, that you trust, that will limit access to those sites for a set period of time. If your room has access to means of distractible activities, change the setting to the kitchen. Being mindful of personal obstacles ahead of time can help prevent the temptation of falling into the trap that is procrastinating.
4. Check in
It is essential to check in with yourself and see what has worked or hasn’t worked. This check in is not to degrade yourself or to be harsh on what occurred. It is to be reflective of what happened, things to ask yourself can be:
Was the task too large?
Should I split things into smaller steps?
Did I get distracted and need to manage the obstacle?
Could I change the set time for better time management?
In the same notion it is important to highlight the success in what you have done:
There was a lot to do, I did not get everything I wanted done, but I did get a lot done.
It helped me complete my goal since I had my phone on Airplane mode.
I was able to stay focused for thirty minutes after moving to the kitchen.
It was smart of me to eat before doing this project.
5. Remember, be kind to yourself
An important concept throughout this process is to remember to be kind to yourself. It can be reactionary to blame yourself for failures, to hone in on all your missteps or to criticize yourself for lacking in certain areas in your life. Change is not good or bad, but it can be difficult. Start being accountable for your behaviors. Accountability is owning up to your missteps and behaviors and acknowledging what transpired as you plan to improve upon the slips. I would propose to you that accountability is different from self-loathing or self-hate. Notice you are attempting to get out of your natural behavioral cycle that has caused undue stress and unrealistic feelings. Appreciate yourself for attempting new behaviors that will benefit you rather than putting things off. Be kind to yourself and value yourself as you would a trusted friend or family member.
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy. We offer in-person and online remote therapy sessions. Contact us today to change the way you feel.