Procrastinating? You Aren't Alone

Do you find yourself procrastinating all the time? Putting off a task that you KNOW would take all of five minutes, but then gets put off for weeks at a time? Do you get frustrated with yourself for knowing you have things to do, but somehow it’s late at night and nothing has gotten done? You aren’t alone, and there are some simple steps to combat this problem.

Apparently, 42.6% of adults procrastinate frequently or daily (https://www.zippia.com/advice/procrastination-statistics/). Apathy and lack of motivation are common reasons listed for procrastination, and 78% of procrastinators feel anxious when putting off a task (https://www.forbes.com/sites/bryanrobinson/2024/06/02/why-workers-procrastinate-even-though-it-makes-them-anxious/)! 

So how did this become such a daily, anxiety-filled problem? The most frustrating thing is putting off simple tasks like taking out the trash or completing an assignment; things that need to get done, and shouldn’t take too long, but end up delayed for weeks!

A lot of this boils down to avoidance. If I fear something, I avoid it! Bad experience with swimming? Don’t go to the pool! Afraid of snakes and bugs? No more nature hikes! When applied to regular stressors, however, we get into a vicious cycle.

If I lack motivation to complete a homework assignment, I may avoid it. I’ve now told my mind that this is something that the homework is something to be feared. That little bit of relief from avoiding reinforces my decision to procrastinate. Next time I think about this homework assignment, I’ve also added a little bit of fear to the mental image of my homework; it’s gotten just a little bit more anxiety-provoking. 

This makes me more likely to avoid it again, which makes it scarier the next time I think about it. Before long, I’m right up at the deadline, or at the end of the semester, and I’ve spent more time and effort avoiding this assignment than it would have taken to complete in the first place!

The fix is simple, but not easy. The steps themselves can be implemented at any time, but they take commitment and practice.

The first problem is that distractions are so easy. With phones providing an avenue to entertainment and escape at any moment, avoidance can happen in the time it takes to unlock the screen. Try setting aside 15-30 minutes at a time away from the phone to complete that task that you need to do. 

A second problem is overwhelm. We tend to overestimate how long something will take, especially if it takes multiple steps. Then we try to forget the whole thing, and none of it ends up getting done. Take a preliminary step of breaking the task down into pieces, start on the first piece, and see how far you get.

Finally, a lot of us get motivation wrong. We think we build up a tank of motivation, then we go out and do things. In reality, doing things builds our motivation; when we get started, it becomes easier to keep going. Start each day by accomplishing little tasks that then get you going for the rest of the day. 

As I said before, these steps are simple, but not easy. They take practice to incorporate regularly so that we do not procrastinate the same way. They are habits that we build as we dismantle old habits of avoidance. Though it is a common problem, it does not have to be your problem. 

For more mental health advice visit https://www.youtube.com/@Therapy2Day

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