Understanding Procrastination: What It Is, Why It Happens, and How to Overcome It

Procrastination is not an unusual experience. In fact, most of us experience this at some point. That oh-so-familiar feeling where you have an important task to complete but can’t seem to get around to it. Instead, you are doom-scrolling on your phone, cleaning the kitchen or playing with the dog. Anything is better than doing that one thing you really need to do. Although this is a common experience, persistent delays in getting things done can leave us with a lot of stress, guilt, and a feeling of being overwhelmed. What is procrastination, and why does it occur? And, importantly, what you can do about it.

What Is Procrastination?

Procrastination is, in a nutshell, the act of consistently postponing tasks that we know need to be done. The main motivation for procrastination is that it prioritises short-term comfort over long-term goal fulfilment. This isn’t about being unable to manage time properly. People will often put off finishing a work project to avoid the feeling of pressure that comes along with it. Or they may avoid making a phone call because of the anxiety the thought of it brings. So, in the short term, there is a feeling of relief. However, in the long term, it increases strength, makes people feel less confident, and also reduces productivity.

Why Do We Procrastinate?

Understanding the root cause of procrastination is crucial to overcoming it. Some of the most common reasons include:

• Perfectionism – Waiting for the “perfect” moment to get started (which never arrives) or feeling that your work must be flawless, which creates too much pressure to get started.

• Fear of failure – Constantly putting things off because you already believe you will fail (this often becomes a self-fulfilling prophecy).

• Overwhelm – Not having any idea where to start because the task just feels too big.

• Lack of motivation – Feeling unconvinced that the task is important.

• Emotional avoidance – If a task brings up feelings of discomfort, ie, anxiety, stress or boredom, avoiding it provides temporary relief.

Procrastination isn’t about being lazy. It is almost invariably a way of coping with emotional discomfort or psychological stress.

What Can You Do About Procrastination?

Procrastination is not inevitable and can be managed by developing good strategies. The aim of counselling is to provide you with the tools to do this. Here are 5 small, practical steps you can take to start to overcome procrastination:

• Break tasks into smaller steps
  Large projects can feel overwhelming. Divide them into manageable steps, set small achievable goals.

• Set realistic goals and deadlines
  Take the focus away from perfection and shift your attention to progress. Celebrate the small wins; these will build confidence to complete the task.

• Use the “five-minute rule”
  Starting is often the hardest part of any task. Make a small commitment of 5 minutes to work on the task, and it will be easier to get started. Once you have started, you may find that you want to continue.

• Challenge unhelpful thoughts
  Notice what stops you from starting a task. Is it perfectionism? Is it fear of failure? When you hear these thoughts, remind yourself that progress, not perfectionism, is the goal.

• Limit distractions
  Create an environment that supports you in your task. This means reducing outside distractions, such as your phone, or setting up a specific quiet space in which to work.
  

Moving Forward

Procrastination is a habit. Like any habit, it is possible to make a change. Counselling can help by working with you to recognise the emotions that drive it and by helping you to adopt some practical strategies for dealing with it. The aim of the sessions is to help you to regain control of your time and energy. that can be changed. By recognising the emotions driving it and adopting practical strategies, you can regain control of your time and energy. If procrastination is impacting your well-being, work, or relationships, professional support can make a real difference.

Ready to take the first step? Contact me today.