Tips to Beat Procrastination
The Underlying Reasons of Procrastination Can Be Complex
Procrastination can be complex and is often misunderstood as simply being lazy or unmotivated. However, it can stem from various underlying reasons, such as fear of failure, perfectionism, or feeling overwhelmed by the task at hand. Recognising these deeper causes is important for addressing procrastination effectively, rather than just labelling it as a personal flaw.
Because of this, talking to a psychologist can be helpful to better understand your procrastination.
The Centre for Clinical Interventions (CCI) have put together two workbooks that explore what can fuel procrastination:
Dropping the Struggle
Often behind procrastination are difficult thoughts and emotions we are trying to avoid.
Often we can find ourselves ‘giving in’ to uncomfortable feelings and sensations, and then not achieving what we want. Or fighting them, getting nowhere and becoming frustrated. In both situations, we might find our internal thoughts beccoming harsh and critical (like a ‘drill sargeant’).
However, we can ‘make room’ for these negative feelings and sensations, and approaching our experience with openness, curiosity and compassion.
Strategies to Assist with Procrastination
Planning and Organisation. The Australian Psychological Society have put together this great guide for improving your planning and organisation. You may also wish to use digital tools to organise your work.
Clarify Your Values. By reminding yourself that completing the task aligns with these values, which can motivate you to take action despite discomfort. This may involve reflecting on what your core values are. Values can be far more powerful than relying on motivation…
Acceptance. Practice accepting the uncomfortable emotions that arise when you face a daunting task, such as anxiety or fear of failure, rather than avoiding them. By accepting these feelings and not letting them dictate your actions, you can move forward with the task. Practising non-judgementally observing your thoughts can help.
Defuse from Unhelpful Thoughts. Cognitive defusion for procrastination involves recognizing that your thoughts, like “I can’t do this” or “I’ll fail,” are just thoughts and not absolute truths. By acknowledging these thoughts without getting caught up in them, you reduce their influence on your actions, making it easier to start and complete tasks.
Committed Action: Break tasks into smaller, manageable steps and commit to taking action, even if it’s just a small step. The focus is on taking consistent action that moves you toward your values, rather than waiting until you feel perfectly motivated or ready.
Acceptance and Commitment Therapy (ACT) is available from our Geelong Psychologist. Contact us for more details or to make a referral.