Understanding d word Procrastination - refers to the act of replacing more urgent actions with tasks less urgent, or doing something from which one derives enjoyment, and thus putting off impending tasks to a later time. Also, the pleasure principle may be responsible for procrastination; humans prefer avoiding negative emotions, and delaying a stressful task. The concept that humans work best under pressure provides additional enjoyment and motivation to postponing a task.
20% of people identify themselves as chronic procrastinators, for them procrastination is a lifestyle, albeit a maladaptive one. And it cuts across all domains of their life which they don't pay bills on time, miss opportunities for buying tickets to concerts, they don't cash gift certificates or checks, they file income tax returns late, they leave their Christmas shopping until Christmas eve.
It's not trivial, although as a culture we don't take it seriously as a problem. It represents a profound problem of self-regulation, we don't call people on their excuses ("my grandmother died last week") even when we don't believe them.
Procrastination is not a problem of time management or of planning. A Procrastinator is not different in his ability to estimate time, although he/she is more optimistic than others. They are made not born. It is one response to an authoritarian parenting style. Having a harsh, controlling father keeps children from developing the ability to regulate themselves, from internalizing their own intentions and then learning to act on them. Also, they actively look for distractions, particularly ones that don't take a lot of commitment on their part. Checking e-mail is almost perfect for this purpose. They distract themselves as a way of regulating their emotions such as fear of failure.
There's more than one flavor of procrastination. People procrastinate for 3 basic different reasons.
* arousal types, or thrill-seekers, who wait to the last minute for the euphoric rush.
* avoiders, who may be avoiding fear of failure or even fear of success, but in either case are very concerned with what others think of them; they would rather have others think they lack effort than ability.
* decisional procrastinators, who cannot make a decision. Not making a decision absolves procrastinators of responsibility for the outcome of events.
Health is one big costs to procastination. Just over the course of a single academic term, procrastinating college students had such evidence of compromised immune systems as more colds and flu, more gastrointestinal problems. And they had insomnia. In addition, it has a high cost to others as well as oneself; it shifts the burden of responsibilities onto others, who become resentful and also destroys teamwork in the workplace and private relationships. They can change their behavior—but doing so consumes a lot of psychic energy. And it doesn't necessarily mean one feels transformed internally. It can be done with highly structured cognitive behavioral therapy.
How to Overcome Procrastination
Follow these steps to deal with and control procrastination:
Step 1: Recognize That You're Procrastinating - If you're honest with yourself, you probably know when you're procrastinating. But to be sure, take our Are You a Procrastinator? self test.
Here are some useful indicators that will help you know when you’re procrastinating:
* Filling your day with low priority tasks from your To Do List.
* Reading e-mails several times without starting work on them or deciding what you’re going to do with them.
* Sitting down to start a high-priority task, and almost immediately going off to make a cup of coffee.
* Leaving an item on your To Do list for a long time, even though you know it's important.
* Regularly saying "Yes" to unimportant tasks that others ask you to do, and filling your time with these instead of getting on with the important tasks already on your list.
* Waiting for the “right mood” or the “right time” to tackle the important task at hand.
Notes:
Putting off an unimportant task isn't necessarily procrastination: it may just be good prioritization!
Putting off an important task for a short period because you’re feeling particularly tired isn’t necessarily procrastination either, so long as you don’t delay starting the task for more than a day or so, and this is only an occasional event. If you have a genuine good reason for rescheduling something important, then you’re not necessarily procrastinating. But if you’re simply “making an excuse” because you really just don’t want to do it, then you are.
you may be a procrastinator even if you’re confident in your own abilities, energetic, and enjoy achieving things.
Step 2: Work Out WHY You're Procrastinating- Why you procrastinate can depend on both you and the task;
One reason for procrastination is that people find a particular job unpleasant, and try to avoid it because of that. Most jobs have unpleasant or boring aspects to them, and often the best way of dealing with these is to get them over and done with quickly, so that you can focus on the more enjoyable aspects of the job.
Another cause is that people are disorganized. Organized people manage to fend of the temptation to procrastinate, because they will have things like prioritized to-do lists and schedules which emphasize how important the piece work is, and identify precisely when it’s due.
They’ll also have planned how long a task will take to do, and will have worked back from that point to identify when they need to get started in order to avoid it being late. Organized people are also better placed to avoid procrastination, because they know how to break the work down into manageable “next steps”.
Even if you’re organized, you can feel overwhelmed by the task, you may doubt that you have the skills or resources you think you need, so you seek comfort in doing tasks you know you're capable of completing.
Unfortunately, the big task isn't going to go away – truly important tasks rarely do. You may also fear success as much as failure. For example, you may think that success will lead to you being swamped with more requests to do this type of task, or that you’ll be pushed to take on things that you feel are beyond you.
Surprisingly, perfectionists are often procrastinators, as they can tend to think "I don't have the right skills or resources to do this perfectly now, so I won't do it at all."
One final major cause of procrastination is having underdeveloped decision-making skills. If you simply can’t decide what to do, you’re likely to put off taking action in case you do the wrong thing.
Step 3: Adopt Anti-Procrastination Strategies - Procrastination is a habit – a deeply ingrained pattern of behavior. That means that you won’t just break it overnight. Habits only stop being habits when you have persistently stopped practising them, so use as many approaches as possible to maximize your chances of beating procrastination.
Some tips will work better for some people than for others, and for some tasks than others. And, sometimes, you may simply need to try a fresh approach to beat the “procrastination peril”!
These general tips will help motivate you to get moving:
* Make up your own rewards e.g. promise yourself a piece of tasty flapjack at lunchtime if you've completed a certain task and make sure you notice how good it feels to finish things!
* Ask someone else to check up on you. Peer pressure works! This is the principle behind slimming and other self-help groups, and it is widely recognized as a highly effective approach.
* Identify the unpleasant consequences of NOT doing the task.
* Work out the cost of your time to your employer. As your employers are paying you to do the things that they think are important, you're not delivering value for money if you're not doing those things. Shame yourself into getting going!
If you're pocrastinating because you're disorganized, here's how to get organized!
* Keep a To-Do list so that you can’t “conveniently” forget about unpleasant or overwhelming tasks.
* Use an Urgent/Important Matrix to help prioritize your to-do list so that you can’t try to kid yourself that it would be acceptable to put off doing something on the grounds that it’s unimportant, or that you have many urgent things which ought to be done first when, in reality, you’re procrastinating.
* Become a master of scheduling and project planning, so that you know when to start those all-important projects.
* Set yourself time-bound goals: that way, you’ll have no time for procrastination!
* Focus on one task at a time.
If you're putting off starting a project because you find it overwhelming, you need to take a different approach. Here are some tips:
* Break the project into a set of smaller, more manageable tasks. You may find it helpful to create an action plan.
* Start with some quick, small tasks if you can, even if these aren't the logical first actions. You'll feel that you're achieving things, and so perhaps the whole project won't be so overwhelming after all.
If you’re procrastinating because you find the task unpleasant:
* Many procrastinators overestimate the unpleasantness of a task. So give it a try! You may find that it’s not as bad as you thought!
* Hold the unpleasant consequences of not doing the work at the front of your mind.
* Reward yourself for doing the task.
Finally, if you’re procrastinating because you can’t decide what action to take, and are putting off making a decision because you’re nervous about making the wrong choice, see our decision-making section. This teaches a range of powerful and effective decision-making techniques.
Remember: the longer you can spend without procrastinating, the greater your chances of breaking this destructive habit for good!
Key Points
To have a good chance of conquering procrastination, you need to spot straight away that you're doing it. Then, you need to identify why you're procrastinating and taken appropriate steps to overcome the block.
Part of the solution is to develop good time management, organizational and personal effectiveness habits, such as those described in Make Time for Success! This helps you establish the right priorities, and manage your time in such a way that you make the most of the opportunities open to you.
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