How To Overcome Procrastination? 6 Strategies For Lasting Change
Procrastination, in simple terms, is the tendency to postpone tasks or decisions, often to the detriment of our long-term goals This habit of postponing critical actions, even if we are aware of their negative consequences, can become a very big personal challenge. It’s like a vicious circle: there is a task to do, we avoid it and leave it for later, we manage to distract ourselves with something else, the thought of the task to do comes back, guilt comes, and we postpone it again.
Why do we procrastinate if we end up having a hard time doing it? The answer is not simple, since procrastination lies in the intricate relationship of our fears and lack of confidence and the relationship we have with our environment, either because we do not feel motivated by the task that needs to be done or by the context. than the demand.
Procrastination is not simply limited to a lack of action, but reflects deep dynamics between our emotions and the characteristics of the context in which we operate. To address procrastination effectively, it is essential to explore and understand the root causes that trigger it and be able to implement strategies that address these deeper aspects first and foremost.
Procrastination frequently arises as a way to avoid facing our fears and limiting beliefs. Think about students who procrastinate on academic tasks out of fear that they will do poorly and because they don’t believe they are capable. This avoidance provides them with temporary relief although it can later have a negative academic impact accompanied by an increase in their discomfort The same thing happens to the adult who has to make a presentation at his work or to the creative who has to explain what he does, among many other examples.
2. Disconnection with our Needs and Motivation:
When our goals are not connected to our needs or do not motivate us, procrastination manifests itself as a resistance to carrying out activities that have no meaning for us. Not everything is discipline in achieving a goal, our brain needs to feel the reward it will have for approaching the task at hand. If we take, for example, a person who is deeply creative doing a monotonous job, he or she will most likely put off doing his or her tasks out of boredom.
3. Self-Sabotage and Self-Criticism:
When our self-criticism is excessive, it can become a very big obstacle. Procrastination can be a defense mechanism to avoid our own negative judgments. There are many people who postpone starting their projects because they constantly criticize themselves or because they fear not meeting super-high self-imposed expectations People with perfectionistic tendencies often self-flagellate and procrastinate, thus impeding progress toward their goals.
It is a constant pattern of avoidance that affects multiple areas of life. Chronic procrastination may indicate a subconscious resistance to significant changes and personal transformations.
2. Situational Procrastination:
This is related to specific tasks, situational procrastination arises when we feel incompetent or lack confidence for a particular task. This type of procrastination is related to temporal or contextual circumstances, rather than a general tendency to procrastinate
3. Procrastination for Immediate Pleasure:
This is related to postponing important tasks in favor of pleasurable activities at the moment, such as distracting ourselves with our social networks, eating or going out excessively, for example. This type of procrastination pursues instant gratification instead of working toward long-term goals. Lack of connection to meaningful goals may be the root of this behavior.
Adverse Effects of Procrastination
Procrastination is not just a matter of procrastination; This has significant adverse effects on various aspects of life. Some of these effects are:
4 Deep Strategies for Lasting Change
We recommend the following:
1. Self-knowledge and Reflection:
The first step is always to carry out a deep self-exploration to identify the fears and limiting beliefs that prevent us from taking action. Mindful reflection can help understand the reasons for procrastination This already allows us to observe what is happening to us and takes power from the act of procrastinating.
2. Set Meaningful Goals:
When we get in touch with what makes us happy, with what we find truly meaningful based on our values and needs, we can set goals that are aligned with our beliefs and desires.
A change of perspective can help combat procrastination by focusing on the positive aspects of tasks and finding new ways to approach them. Additionally, it can help us find new ways to approach tasks, identify potential long-term benefits, and reduce feelings of overwhelm by breaking tasks down into more manageable steps
4. Public Commitment:
This involves sharing our goals and deadlines with others to increase accountability and motivation to complete tasks. In addition to having the intrinsic motivation of having given our word to someone else, that person or support circle can encourage us and offer us additional support. A coach is ideal to accompany us in this.
5. Divide and conquer:
This strategy involves breaking down large or overwhelming tasks into smaller, more manageable tasks, making them easier to tackle and reducing feelings of overwhelm. By subdividing activities into smaller steps, it becomes easier to get started and maintain momentum
6. Seek Professional Support:
A coach is ideal for this. He will help you set clear goals, overcome emotional barriers, and develop action plans, providing support and accountability. In my professional practice I help many clients with this issue. It is also very important to understand the underlying reasons behind procrastination and thus be able to develop more effective coping and time management skills.
Conclusions
In conclusion, addressing procrastination is a more complex task than urging us to have more discipline or perseverance. This task involves understanding underlying causes, identifying patterns, and implementing concrete strategies. Overcoming procrastination not only involves changing habits, but also exploring and transforming deeper aspects of the psyche, thus allowing for more significant personal and professional growth
