Dr. Larry Cohen, Therapist and Life Coach, Voorhees NJ, Marlton NJ, and Cherry Hill NJ (856) 352-5428 ContacT New Jersey Therapy and Life Coaching

Why Do We Procrastinate?

many clients bring procrastination up as a major problem. They want to change it but don’t know how. Procrastination is like falling into molasses, struggling to get up and out, but eventually just feeling too tired to try anymore. Occasionally, we succeed! We beat procrastination, fire up our energy, and get done what we set out to get done. Procrastination involves delaying tasks and decisions despite the negative consequences that may occur if we don’t act.

Fear

Understanding the underlying psychological mechanisms behind procrastination shows just how complex the problem is. Procrastination isn’t just bad time management; it’s the inability to manage time at all. One significant emotion that leads to procrastination is fear.

Procrastination is really about the fear of failure. You may feel paralyzed by the thought of not meeting expectations, whether those expectations come from yourself or those you feel may judge you. This fear can lead to avoidance behaviors.

YOU MAY CHOOSE TO PUT OFF WHAT YOU NEED TO GET DONE AND FOCUS YOUR ENERGY ON OTHER TASKS THAT DON’T CARRY SO MUCH WEIGHT. UNFORTUNATELY, THE DELAY ONLY INTENSIFIES FEELINGS OF FEAR AND INADEQUACY.

Perfectionism

TIME AND AGAIN, I SEE PERFECTIONISM PLAYING A CRITICAL ROLE IN PROCRASTINATION. PERFECTIONISTS SET EXCESSIVELY HIGH STANDARDS FOR THEIR WORK, WHICH LEADS TO SIGNIFICANT SELF-DOUBT WHEN THEY FEAR THEY CANNOT ACHIEVE THEIR HIGH STANDARDS.

TO COPE WITH fears born of perfectionism, YOU PROCRASTINATE, HOPING TO AVOID THE PROBLEM. BUT, UNFORTUNATELY, delaying what needs to be done leads to lower-quality output. It turns out that fear of not excelling and procrastinating leads to worse outcomes. Perfectionism may have begun in childhood as we try to live up to parental expectations, or later in life as we compete to be the best student or athlete.

the obvious culprit is immediate gratification. It makes sense that we would put off a task that makes us uncomfortable in favor of something that brings us pleasure. individuals prioritize short-term rewards over long-term benefits BY INDULGING IN DISTRACTIONS like social media or binge-watching shows. you experience temporary joy, WHICH, UNFORTUNATELY, REINFORCES your desire to procrastinate longer.

How to Stop Procrastinating

If you are going to make any progress IN overcoming procrastination, you must address self-judgment. Chronic procrastination breeds beliefs like “I am a failure,” “I am not good enough,” and “I should just give up.” Beating yourself up like this is a hallmark of procrastination and feeds the problem.

Let go of self-judgment and comparisons. Put the successes “in the bank,” and when you are struggling with procrastination, “take out” some of that success to overcome what is blocking you.

Reflect On Success

Reflecting on success proves that you have the ability to overcome procrastination. Practice self-compassion. Instead of beating yourself up and falling into negative core beliefs, remember that like us all, you are human, and being human is a challenge. This can help reduce the fear and anxiety you feel about possible failure. Recognize that most people procrastinate at some point.

This reflection can create a sense of normalcy and alleviate your fear. Don’t be a perfectionist. Realize that even in failure there is positive growth. When we fail, we can reflect on it and change what we did wrong. Failure is a part of life, not proof of inadequacy. Setting Goals Goal setting is a practical method for combating procrastination.

Create Positive Energy

Break down larger tasks into more manageable, achievable steps. This will keep you from feeling frozen and overwhelmed. These smaller steps lead to a sense of accomplishment when they are completed. This creates positive energy and pushes you forward. If needed, find an accountability partner. This is someone you check in with as you move forward and someone who can coach you if you get stuck (I do this a lot.)

Make sure to minimize distractions. Stay away from social media, YouTube, and gaming. Create a workspace that is conducive to productivity—free from interruptions and clutter. This will enhance your focus and motivation. Where you are when you are completing tasks makes a difference. Stay away from disorganized and noisy spaces. Working in a more organized space enhances motivation to focus on task completion.

These tools will help you overcome procrastination and become successful at completing tasks. Over time, with repetition, your tendency to procrastinate will lessen, and you will recognize that you are not a failure. You are a human who sometimes struggles but has the ability to change.