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“Procrastination is the skillful act of constently chasing after what should have been done yesterday.”
Research into procrastination reveals several key challenges that we face related to postponing tasks.
A few challenges worth mentioning are difficulties in handling negative emotions, managing time efficiently, self-regulating, being a perfectionist, and experiencing analysis paralysis.
According to a study on procrastination and coping, 20-25% of adults worldwide are chronic procrastinators. Putting of tasks is linked to depression, anxiety, low self-esteem and poor study habits.
This Week’s Challenge
Uncover the root of your procrastination to stop procrastinating on important tasks.
Spend 5 minutes reflecting on why you tend to put things off.
Is it anxiety about the task, a lack of clear planning, or something else entirely?
Overcoming procrastination starts with identifying your triggers, and one way to do this is by confronting the tasks you tend to procrastinate on.
Two Incisive Questions
One
What limiting belief is holding you back from starting this task? (e.g., “This is too hard,” “I won’t be successful anyway”)
Two
What is the smallest actionable step I can take towards this task right now? (e.g., “Open the document” or “Gather needed materials”)
Three Practical Steps
One
Journal for 10 minutes
Write your thoughts and feelings surrounding a task you’re procrastinating on. Identify any patterns or emotions that emerge.
Two
Talk to a trusted friend, mentor or coach
Discuss your procrastination tendencies and seek insights from someone who knows you well.
Three
Research common procrastination triggers
Learn about different reasons people procrastinate and see if any resonate with you.
I hope these insights and practical steps will empower you to find greater balance and personal growth in your life.
Want to dive deeper into why we procratinate?
In the week’s comprehensive article “How To Stop Procrastinating,” you’ll find an in-depth exploration of cognitive distortions, attentional bias, and emotional theories that can help you understand the reasons behind procrastination.
Read or listen to full article here.
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