The Six Reasons you procrastinate (and what to do about it)
Welcome back to another episode of Your Anxiety Toolkit.
Today, we’re going to tackle a topic that affects almost every person I know with anxiety: procrastination.
In today’s episode, we’ll explore the six main reasons people procrastinate and how to combat each one.
Recognizing the REASON WHY you procrastinate is crucial to overcoming procrastination.
Procrastination is not just a symptom of laziness or a personality default of yours.
Also, some research shows we work more productively when we procrastinate.
Negative effects of procrastination
Last-minute rushing and increased stress.
Increase panic
affects our productivity and performance, often resulting in lower-quality work and missed deadlines.
Erode self-confidence and create a cycle of procrastination.
Procrastination can strain relationships, as others may feel let down by our delays.
OK, let's talk about the 5 Reasons we procrastinate.
The first reason we procrastinate is because of the fear of failure.
Here’s a tip: Try to reframe your mindset. Instead of focusing on the possibility of failure, think about the opportunity to learn and grow. Break the task into smaller steps and celebrate each small victory along the way.
The second reason we procrastinate is because we do not want to be uncomfortable.
The Third reason we procrastinate is because of perfectionism.
Perfectionists often delay starting tasks because they want everything to be perfect. The fear of not meeting their own high standards can be debilitating.
Remind yourself that perfection is an illusion. Focus on progress, not perfection. Allow yourself to make mistakes and learn from them.
Remember, done is better than perfect.
The fourth reason we procrastinate is a need for more motivation.
When a task seems uninteresting or needs immediate rewards, it can be hard to find the motivation to start or complete it.
Tip: try to find a personal connection to the task. Ask yourself, why is this important to me? How will completing this task benefit me in the long run? Sometimes, reminding yourself of the bigger picture can make a huge difference.
Our fifth reason we procrastinate is feelings of overwhelm.
When a task feels too big or complex, it can be overwhelming. This can lead to avoidance because you don’t know where to start.
TIP: break the task down into smaller, more manageable parts. Create a step-by-step plan and tackle one small piece at a time. This will make the task feel less daunting and more achievable.
Lastly, the sixth reason we procrastinate is poor time management.
Some people need help with organizing their time effectively, leading to last-minute rushes or avoiding tasks they perceive as time-consuming.
If time management is a challenge for you, try using a planner or digital calendar to schedule your tasks. Set specific times for each task and stick to them. Prioritize your tasks and focus on the most important ones first.
TIME MANAGEMENT FOR OPTIMUM MENTAL HEALTH: www.cbtschool.com/timemanagement
And there you have it - the six main reasons people procrastinate and some practical tips to help you overcome each one.
Remember, understanding why you procrastinate is the first step to conquering it.
Thank you for tuning in to this episode of Your Anxiety Toolkit.
Remember that today is a beautiful day for doing hard things.
9 июн 2024
