To do or Not to do - How To Deal With Procrastination ?

Have you ever thought of completing a series of tasks, only to end up binge-watching Netflix for the rest of the day, thus increasing the work pile and feeling terrible about yourself? Maybe even told yourself, “I will definitely finish this tomorrow.”, only to repeat the story? Don’t be embarrassed; you are not alone. 

What is Procrastination? 

Contrary to the mainstream notion, procrastination is NOT simply an act of laziness, lack of willpower, or even poor time management. It is much more complex and multi-factored.  Researchers have defined procrastination as a "form of self-regulation failure characterized by the irrational delay of tasks despite potentially negative consequences." 

In simple words, procrastination refers to willingly avoiding tasks despite knowing that the consequences of doing so would not be pleasant. For example, you are aware of the official presentation due in the following week, yet you choose not to work on it until the last day despite being aware that it could cost you your job. 

Why Does One Procrastinate?

• Having Abstract Goals

Let us talk about the concept of S.M.A.R.T goals. This acronym stands for goals which are: Specific, Measurable, Attainable, Relevant, and Time-Based. Goals which follow these criteria or are defined clearly are more likely to be achieved. In contrast, abstract or poorly defined goals may cause one to delay them due to the lack of clarity. For example, A defined goal such as “lose 5 kgs in a month” is more likely to keep an individual regular with exercise than a vague one like “lose weight.” 

• A Disconnect With The Task Itself 

Individuals may engage in procrastination when they feel that the task is not relevant to them. In this case, the individuals fail to establish a connection between themselves and the task and its associated reward. For example, A student might put off studying for a particular exam till the last minute if they feel that the subject would not matter to them in the future.

• Optimism about the Future

This is a case where individuals strongly believe that they would complete the pending tasks in the future. It often involves overestimating their own abilities and underestimating the time required to complete the task. This also includes a sense of “Things would be better next time,” which leads them to believe that they would complete the tasks earlier than they usually do. 

• Feeling Overwhelmed

When the tasks at hand are too much to handle, the individual ends up feeling overwhelmed. This may lead them to avoid the task completely until it becomes absolutely impossible to put it off. This issue can be especially troubling when a person experiences a sense of disturbing emotions towards a task, leading him to procrastinate, which increases those emotions and makes the task appear even more challenging. 

• Low Self Efficacy 

Self-efficacy refers to the degree to which an individual believes that they have control over their lives and would achieve their goals. Those who believe that they have substantial control over the outcomes of their actions are less likely to procrastinate. In contrast, those who feel that their life is controlled more by external factors are more likely to experience fear of failure and engage in procrastination. For example; An office goer who feels that he would not be able to do a good job in preparing the report that has been assigned to him would avoid working on it till the last minute. He may also experience fears of being criticized or making a fool out of himself, further contributing to his procrastinating behavior.  

How to Stop Procrastinating? 

• Recognize your priorities: Start by making a list of the tasks to be done, arranging them according to priority. Externalizing the work in this form makes it seem a little less overbearing. Also, the gratification of striking off a task once it's done is always a plus!

• Start Small: Instead of deciding to complete a large task, maybe start by telling yourself, “Let me just do this for 30 minutes”.

• Remove Distractions: Take a minute and think about what actually makes you procrastinate. For example, if it’s your phone, then maybe it would be a good idea to put it away when you need to work. You may even use apps such as “Forest,” which help in promoting productivity. 

• Reward Yourself: You have the right to pat yourself on the back for every task you can achieve. You may reward yourself by engaging in a pleasurable activity such as painting, going for a walk, listening to music, etc., every time you can strike something off your list. 

Most importantly, do not forget to be kind to yourself. Remember, even the most seemingly perfect beings have their own “flaws.” Do not beat yourself if you feel you have made a mistake. Your setbacks are just a part of your life and not your life itself. 

Believe in yourself. You got this!