Let me ask you a question: What is something you could be doing right now instead of using your time on socials?
Procrastination - a dysfunctional form of delay, needless extension of work, and waste of time. The term brings a sense of heaviness, as if the more you think about procrastination the more it follows and makes one paralyzed to do anything. In addition, the negative consequence that comes with it can impact health, happiness, life satisfaction or well-being.
Empirically, procrastination is found mostly in college students, where the highlights show that 70% of college students procrastinate and 50% have problematic ways or consequences. Studies also highlight more procrastination equals more anxiousness. Maybe most studies happened in universities and colleges however procrastination can occur at any life stage, age and irrespective of gender and other norms. A huge part that dictates procrastination is the person’s own unsaid rules and limits.
Sometimes the delay in work seems logical as you might find yourself using your time for some other thing, but not the thing you planned the time for. For instance, you might have to complete a work project instead, you find yourself washing the dishes and cleaning the room or hitting the gym. Would it be a waste of time then? Psychologists and researchers called such kind of displacement a functional form of delay.
The few differences between procrastination and the strategic-functional form of delay is
The functional delay is a delay in the act,
Where one wants to start or complete work,
Which is of personal importance, and is a choice (voluntary) and not driven by external pressure
In addition, it becomes procrastination when the delay is – unnecessary and/or irrational and one is aware of its negative consequences or there is some discomfort.
When the intensity is high…
But why does this feel more comforting? Why doesn’t it feel so bad? (Tbh! I opened my phone just after writing the last line)
Coincidentally, I saw something that made sense to me. What if, when you are delaying the work you need to do, and doing some other task - scrolling, watching something, doing some other task, smoking, partying - at the time, your nervous system is dysregulated? This means that your brain and body need something that is familiar, which is the chaos at work or the lingering feeling of holding a pause because the fear it brings is normal for you? Maybe that’s why this does not feel wrong, because this delayed feeling is something you know, So, here’s my definition of procrastination “it is not a cause but a symptom of anxiousness and dysregulation in your body.”
Ways to manage Procrastination
1. Set clear goals: Identifying and setting the task you need to complete is the first step to be functional. To set a clear goal first find the long-term goal that you have; for instance, becoming a doctor or completing your graduation and then identify short-term goals like getting through the semester or completing an internship within the long-term goal itself.
2. Break task into smaller steps: Once you identify different goals break them into smaller actionable steps. It is similar to climbing a tree one branch at a time. So identifying smaller (maybe boring) tasks to do. This will also help you to reduce the decisions you have to make throughout the day as it will filter the steps you need to make to reach your short term goals.
3. Create lists: Writing these steps down as a to-do list can help clear your thoughts out and make you feel less overwhelmed about the goals and tasks that might feel like piled-up baggage.
4. Start with a challenging task: Tackling the most difficult task first can help you gain confidence and clearing out the schedule to do more tasks.
5. Use a timer: Sometimes time is of constraint to do a task, like when you have to complete homework at the end moment. Using a timer to complete work can trick your brain in making it a more interesting task. It makes the brain think that there’s a game you are playing and there would be a sense of interest and reinforcement to complete the tasks within a designated time you have.
6. Set deadlines: Setting a self-imposed deadline usually helps in staying committed to the task you have to complete. For this it is not necessary to have an external deadline, one created by self can help you taking accountability for the things you can do in a situation.
7. Identify your distractions: Finding out what is stopping to stay focused on your work can be crucial to stay on track to achieving your goals. This could be using too much social media, or spending time staring at the wall daydreaming than actually doing some task.
8. Maintain a routine: Creating and maintaining a routine gives a sense of confidence and increases discipline. A routine that starts with self-care doing important and challenging tasks in the first half of the day and ‘taking it easy’ in the second half of the day has been considered fruitful and healthy in the long run.
9. Visualize success: As they say ‘Before you become the person you want to be, act like a person you want to be like’ To be able to see what success can look like can help you prepare for the challenges and help you make a lifestyle suiting the success.
10. Learn to say No: As they say ‘You can’t have the cake and eat it too’ To be able to say no to going out or to using your phone is crucial so you can use your time to reach your goals. However, that does not mean you should not spend quality time with the people you love. Plan things according. See the sheet on what not to do when you might feel anxious about saying No to somebody here
11. Accountability Partner: If it’s challenging for you to impose goals on yourself, an accountable partner can support you with making goals and keeping the goals you made in check.
12. Reinforcement works: Reward yourself by celebrating small victories when you achieve a goal or complete a task
13. Change your atmosphere: Changing the ‘vatavaran’ (vibe) can help you focus on your goals better and will refresh your perspective.
14. Perfectionism is not your friend: Limit the ideologies that set your eye for perfectionism or exactly the way you want. You can also use a weekly planner to keep yourself organized and stay on track. Here is a digital, printable weekly planner for you.
15. Meditation: Practicing mindfulness can help to stay focused on your work, increase attention and reduce stress
16. Prioritize task: Ask yourself what is the one big thing you need to do today?
17. Reflect and adjust: If something is not working for you, reflect on what is making it very difficult for you. You will find that either it is something external like:
Expectation your family has from you,
Not having supportive seniors/managers/teachers,
Set Deadlines
Or it could be something internal like:
Fear of imperfection,
Fear of disappointing others or
Doubts about the skills you have
Once you find the reason, try to work on them, so your energy is used in the right direction.
18. Use Pomodoro technique: A famous time management technique called as Pomodoro technique works like wonders. It starts with using a 25 minutes of timer to work then taking 5 minutes break and again working for 25 minutes and then taking 5 minutes break for 4 times in a cycle. Using a planner to do so can also help in taking charge of your own tasks.
You can use the planner and the information sheet from here
19. Seek professional help: If the work still feels overwhelming and you find yourself unable to work. Talking to a mental health professional can significantly improve the situation as it will help you find the right direction to work on.
To spend time for one thing, rather than something important that you need to do can make you feel an intense amount of guilt. However, if you are here I would like to assume that you are trying to do something about it. Do use the planners to keep yourself in check and if you need more resources contact us.
Inspiration article on Procrastination
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