Procrastination is the delay or postponement of tasks knowing that they have immediate or long-term consequences.
In addition to the definition, there is a “strained” component that separates intention and taking action, whereby a person defers actions that should be the priority.
One of the main problems with this choice is that it actually adds stress, missed opportunities, and a damaged overall performance level.
All of the above seems, to me, to be quite daunting.
But, let’s break it down into segments that…
1-Explain the components that contribute to procrastination
2-Investigate the internal behavioral factors, and
3-Learn the break-free strategies that confront the manifestation
Unveiling the Complex Nature of Procrastination
Procrastination has both cognitive and emotional factors that affect an individual towards their success and fear of failure.
Cognitively speaking, an individual’s behavioral (procrastination) patterns could have a profound impact on an individual’s productivity, self-esteem, and feelings of guilt.
Avoiding tasks constitutes the development of “patterns of avoidance” and “task displacement”.
The consequences are dramatic:
- Increased stress and anxiety—Stress and Anxiety are usually self-reflected and felt when an individual is not living up to their self-imposed standard and value system. When we go against our own constructed set of standards and values, they weigh heavily on our minds, but also in the fiber of our being. It becomes an unnecessary and uninvited load to carry, besides the weight of everyday challenges. It is an impact to the nervous system and therefore invites stress and anxiety.
- Impact on career advancement—When you are striving to get a promotion or get noticed as an expert in your job position, and you are not utilizing the right skills in time management, it will be evident in your company review.
If the review is not favorable, it will add even more stress and anxiety to your mind and body, reactively. Adding more stress can hamper your energy levels to produce, further frustrating the on-going situation that already exists.
Can you see how the whole event of procrastination can build a path of destruction in your moving forward and within your self-esteem?
- Missed opportunities and goals—If you are planning to take advantage of opportunities in your profession, procrastination patterns will surely affect the chances of any advancement. In today’s work environment, being at the forefront in looking ahead and planning the next strategic step toward the company’s goals, is essential especially, in the competitive work force.
Procratinating has an effect on team and organizational productivity. If you want to be well-liked, admired for your work production, and invited to offer your expertise, you will have to be almost excellent at time-management and a priority-efficient person.
Your manager, CEO, or boss will surely single you out as one of the most productive people in the company and your co-workers will want to be just like you and imitate your performance.
But, equally important to progress, is taking care of your bodily demands of energy, clarity of mindset, and focus to the project of completion, thus elevating you to a standard of value that is ingrained within your core.
Taking a Look At Underlying Causes and Contributors of Procrastination
In correcting disruptive patterns that affect your overall productivity, we must first have some understanding of the root causes of procrastination.
Fear and Anxiety. The anxiety of a task can seem daunting to some individuals and actually have a paralyzing effect on them. Anxiety can lead someone to delay confronting what they perceive as a source of stress caused by fear.
Lack of Motivation. When individuals do not see the significance of a task or project, they may lack enthusiasm to initiate and follow through.
Perfectionism. Trying to be perfect or create a perfect task outcome, can be paralyzing in fear of making mistakes or not living up to their own criteria, which is usually unrealistic.
Poor Time Management. Sometimes an individual can have poor management of their time. They struggle to appropriate time effectively or set realistic goals.
Common Thought Patterns That Affect How Procrastination Is Perceived
Set Pattern Contrast Pattern
Task Avoidance Confront Immediately
Rationalization and Excuses Don’t Over-Think—Just Start
Perceived Lack of Confidence Believe You Can
Instant Gratification Bias Gratitude Will Come Later
Fear of Evaluation or Judgment Perfectionism Is Unattainable
Time Optimism Plan and Begin
Impactful Consequences of Procrastination
~Missed Deadlines & Low Quality Work
~Decreased Efficiency and Wasted Time
~Negative Impact on Professional Advancement
~Increased Stress and Anxiety
~Lowered Self-Esteem and Self-Worth
~Strained Relationships at Work and at Home
When Your relationships are strained especially at home, your foundation is rocked and it will need to be repaired as soon as possible, because relationships are the foundation of everything else going well.
Strategies That Mitigate
- Time Management Skills
Developing effective time management skills is strategic to your performance and will help you prioritize tasks while allocating enough time for completing and reducing the inevitability of procrastination.
- Goal Setting
Setting up clear, concise and realistic goals will provide you with a sense of direction and a purpose. It will keep you motivated to meet your tasks eagerly and in a timely manner.
- Proactive Communication
Open and clear communication within teams and colleagues will help identify and address procrastination early on. This will also foster a supportive, joyful, and collaborative work environment.
Strategies to Identify Triggers and Distractions that Contribute to Procrastination
Self-Reflection on Past Instances and Taking Emotional Inventory
Decision Points Analysis of Cognitive Reflection
Recognizing procrastination patterns is the pathway in discovering the barriers an individual may create automatically. But it is through the art of self-awareness that we turn around the cycle of distress in our fears towards productivity, delays, and realistic goals.
A cycle of repetitive stages is what an individual goes through when confronted with tasks or responsibilities. It involves task avoidance, a delay in starting, a temporary state of relief, and increased stress and guilt.
The cycle becomes a self-reinforcing loop, making it challenging for individuals to break the cycle of procrastination and hinders their quest to reach their goals.
The importance of knowing about the procrastination cycle, brings about invaluable insights that can facilitate a learning process, whereby one develops an awareness that leads to conscious decisions and deliberate take-action behavior to prevent the controlling and automatic impulse of avoidance.
Take-Action Behavior
- Reflection and Self-Awareness
- Effective Intervention
- Improved Productivity and Well-Being
- Long-Term Success
The Psychological Mechanisms Behind the Cycle
It is important to understand the main players contributing to your behavioral patterns blocking your productivity in everything you want to accomplish.
If “fear of failure”, for example, resonates with you, you must further examine the manifestations of it. Acceptance and accountability are the first major steps towards progress.
Contemplate the following term descriptions through introspection and write down in your journal all the psychological deterrences that affect your growth, as a productive person.
Now you can begin modifying them into productive and positive assets working in harmony with you.
>Fear of Failure
>Instant Gratification vs. Long-Term Goals
>Perfectionism
>Cognitive Distortions
>Self-Regulation and Executive Function
The 7 Ways to Break Free From the Cycle Through “Positive Take-Action Measures”
1<Goal Setting and Planning
2<Time Management Techniques
3<Overcoming Perfectionism
4<Building Intrinsic Motivation
5<Creating a Positive Work Environment
6<Accountability Partnerships
7<Visualization techniques
Breaking free from the procrastination cycle requires a multifaceted approach that addresses goal setting, time management, perfectionism, intrinsic motivation, the work environment, accountability, and visualization.
Remembering that only with consistency and perseverance, can you succeed in change or modification.
By proactively implementing these measures, you can disrupt the cycle, foster a proactive mindset, and cultivate habits conducive to sustained productivity and success.
