How to Stop Procrastinating and Jumpstart Working
Mind blockers: Things that prevent you from doing something you really want to do
First things first, Procrastination isn’t the same for everyone. For some people, it’s simple to get over with and for some, it stirs up a tornado and poses a serious problem.
We all have that one task that we really truly want to start but we keep putting it off. Often, we procrastinate for simple tasks such as unwrapping a delivery that arrived weeks ago or learning a new language or joining the gym.
But sooner or later, we manage to push ourselves to do it.
But what happens when you can’t overcome procrastination?
Especially for tasks that your life depends upon such as starting that coursework whose grades can decide your pass or fail outcome, or that crucial project with a closing deadline that can risk your job.
It’s a nightmare for most people but for some, it’s a real battle that they have to fight every single day, to get over with.
Most people are unaware that procrastination can turn into a serious problem that can impact life as much as anxiety and stress.
Chronic Procrastinators often fall into a habit of putting things off. As a result, the failure to accomplish tasks on time stirs up a whirlpool of emotions that takes a toll on their mental health.
Chronic Procrastination is when it isn’t as simple as forcing or pushing yourself to start working. It’s the case when you go to lengths, to avoid doing the task you should be doing.
For example, reorganizing the closet or sorting all the kitchenware right when the essay is due or taking a drive to the grocery store to fill up your pantry instead of starting to work on a project that’s due tomorrow.
For some of us, this approach suddenly starts to form a routine and no matter how hard we push ourselves every day, it just doesn’t happen.
What happens next?
You get struck by a swarm of thoughts in your head that doesn’t let you focus. The feeling of guilt, failure, regret and remorse start affecting everything that you do.
Its because the tasks you really want to do, keep making it to your to-do list day after day and you really want to do them but something’s stopping you.
The feelings are so strong that they interfere with work, school, relationships and health.
To overcome procrastination and stop it from taking control over your life, it’s important to understand what stops us from doing stuff and the root behind it.
Why do we procrastinate?
According to researchers, avoiding the “task” is not the root of procrastination. However, avoiding a task that stirs up negative emotions is what causes it. For instance, tasks that have consequences.
Also, there is a common misconception that laziness is the root of procrastination.
Due to which most chronic procrastinators don’t realise that it’s the emotions associated with the tasks that compel them to avoid and put things off. Not the task itself.
Distracting oneself gives the satisfaction of avoiding difficult emotions and the temporary relief associated with it makes you avoid it over and over.
For instance, avoiding a task that triggers feelings of stress, anxiety and uncertainty. So, putting it off gives a false relief that you don’t have to deal with the difficult feelings for now.
This is why procrastination is like a loop that goes on and on and seems unbreakable. Avoid the task, distract yourself and feel relief are steps that repeat themselves over and over.
Another common cause that paves way for procrastination is working out of circadian rhythms. For example, waking up late and finding everything from meal times to work hours- out of sync.
When you put things off for too long, you start to feel that the guilt gets worse. Also, trigger feelings like resentment and fear grow stronger and progress into lack of confidence, incompetence, failure, insecurity and anxiety.
How to stop Procrastinating permanently?
1. Mood Regulation
The first step towards your goal is relieving fear and guilt. The feeling of uncertainty is common among freelancers, entrepreneurs and writers. Yes, it’s the one that's least talked about.
But its normal to feel uncertain when you have to be your own boss and decide on every next step along the way. Facing and accepting these feelings can prevent you from avoiding them altogether.
2. Terminate Distractions
Don’t “resist” temptation but “remove” temptation. Distractions are rewarding. But only temporarily.
The consequences of avoiding work are far more damaging than facing your feelings. Also, The task you try to put off is the one you fear, not the one you hate.
So, distractions only trick you into believing they demand your immediate attention but it’s the actual tasks that require your focus.
3. Jump Start
The common misconception that encourages us to procrastinate is that our future self will be stronger and more ready to handle the task than our present self.
But in reality, the future self gets burdened with guilt and pressure because our present self has underestimated the consequences.
The only way out is to face your feelings at the very instance and jump-start that one thing you really want to do.
4. Self-Compassion
Starting a task with consequences/outcomes is daunting but don’t beat yourself up.
Don’t self-criticize and judge your work before you even start it.
We can always leave the self-evaluation to the end when we’ve finished the task. That way the present self can focus on the task and approach it meticulously.
5. Self-forgiveness
To break the loop that pulls you back in every time you try to headstart work, forgive yourself for not doing it earlier and for all your past mistakes.
Accept your feelings and forgive yourself to do what’s next. Once you relieve yourself from the shame, you can work out plenty of ways to complete the task at hand.
6. Shorten your Work Hours
This one is my personal favorite. We procrastinate when we think there’s way too much time to work and there is no urgency.
According to Parkinson’s Law, Work expands to fill the time available for its completion.
So, when we believe that the task can be completed in a long time-frame, it doesn’t make it to the list of things that should be given priority and immediate attention.
Also, a simple two-day task appears stressful and daunting when you think you have two weeks to complete it.
Limiting work hours for the same daunting task can trick you into believing you have less time to complete it and you end up doing more.
For example, when you decide to work for it only for an hour or two every day, you can focus all your attention and get rid of distractions because the time to do the task is now less.
Also, you gain more time and achieve more when you assign a short time period to complete a task. So work less to do more and measure work beyond hours.
7. To Don’t Lists along with To-Do Lists
We all know how awful it feels when we look at the to-do list at the end of the day and that one task that needs to be done is going to hit tomorrow’s list again because you couldn’t strike it off.
Even though you tried or you made a small progress, it feels like nothing because it wasn’t completed.
So, to reward yourself in the true sense, make a To-Don't list just for that one task every day and strike off all the things you didn’t do to keep your focus on that task. And you can suddenly feel victory for making progress on that task and pat your back for striking items off the list and seeing more ticks on checkboxes than having to feel sad over empty checkboxes on to-do lists.
Procrastination isn’t the same for everyone. For those that can’t overcome it, it has the tendency to impact other phases of life. Especially when it forms a loop. It's important to face the feelings triggered by daunting tasks and not to criticize your work before you even start it.
Also, estimating that there is plenty of time to do something will only trick you into believing it will be done later, when in fact it never makes it your priority list and sticks around to make you feel worse. So, it's best to assume that you have little time to do valuable and meaningful tasks and plenty of time to sort your closet and make grocery runs. Now get that task started already!
