Why do I procrastinate? And can I do anything about it?

Do you find yourself only starting a tedious admin task once your house is clean? Are you saving the toughest emails for the end of the day? Postponing a task or goal in favor of something less significant is known as procrastination, and it impacts many individuals. While most people admit to procrastinating occasionally, for some, it becomes a chronic habit.

Procrastination, although widespread, can lead to frustration and generate feelings of shame, guilt, and anxiety. If you are avoiding a particular task, here are five steps to help you overcome it. Are you procrastinating? You might postpone starting a task, abandon it before completion, or leave it until the very last minute. Phrases like “I can catch up later” or “I’ll turn it in late” are telltale signs of procrastination. You may have stumbled upon this article while procrastinating and searching for reasons why you do it.

Sometimes, you may not even realize that you are procrastinating. You might suddenly realize that you’ve spent the last hour scrolling through online shopping or watching kitten videos instead of working on your assignment. Remember, procrastination is not a flaw in your character, nor does it imply laziness or poor time management skills. Identifying the root causes of procrastination is crucial if you want to overcome it.

Procrastination can be a way of coping with difficult emotions. Research indicates that we tend to delay tasks that we find boring, frustrating, or lack personal significance. Additionally, tasks that trigger stress or negative emotions, such as dealing with a tax return or sorting a deceased parent’s belongings, may be avoided. Procrastination can also be linked to perfectionism, low self-esteem, or excessive distractions. If procrastination is significantly affecting your daily life, consider seeking professional help.

Is procrastination ever beneficial? Some individuals thrive under pressure and use deadlines to enhance motivation. Delaying tasks can also serve as a temporary coping mechanism, shielding us from negative emotions or consequences. However, in the long run, procrastination can lead to self-criticism, negative emotions, and mental health issues. To combat procrastination, it is essential to acknowledge and understand your behavior, prioritize tasks, minimize distractions, and reward yourself for completing tasks.