Do you frequently find yourself putting off tasks to complete them later? You may think you're being
lazy but procrastination is not laziness, it's an emotional response. In this video, we'll
talk about strategies for managing those emotions and getting started on your work. So first, let's
reflect, why are you procrastinating? One reason for procrastination is misguided perceptions.
We often think that we will be different tomorrow. Perhaps better prepared, in a better mood,
or more focused but this isn't always true. Yes, you might be more productive later,
this is because you will be more stressed. Another reason for procrastination is mood regulation.
Sometimes we find the tasks we need to do are unpleasant, boring, difficult, or stressful.
Other times, we don't feel confident and are unsure of how to take on the project.
So to bury and avoid those feelings of uncertainty and self-doubt we tend to avoid the task itself.
It's important to identify the emotions you're experiencing so you have a better
idea of how you should address them. Let's get more specific, which of these sentences describe
your feelings? I don't understand the task. I feel inadequate. I feel uncomfortable asking for help.
My perfectionism is causing me anxiety. I don't want to remember past failures.
I feel frustrated and or annoyed by the task. I have identified as a procrastinator for so long
and I'm afraid to change how I view myself. I resent using my time to complete the task.
I will feel bored when doing the task. After you identify the emotions that are
causing you to avoid the task you can use concrete strategies to overcome procrastination. Here are
some options. Number one: practice mindfulness. Mindfulness is staying in the present moment,
not about changing moods or circumstances. It's about noticing and reminding ourselves that it's
okay to have these feelings but to avoid worrying about the past or the future. We tend to convert
our feelings into thought processes. For example, if we feel bored we begin to think about the
reasons why we're bored and start criticizing the task because it's inspiring boredom.
Instead of starting this thought process try to notice the feeling of boredom and avoid engaging.
Remind yourself that feeling bored might be valid but it's not a useful basis for your thoughts
right now. Chances are your feelings will be less overwhelming and you'll be able to get stuff done.
Number two: set specific goals. Try to be specific about what you want to accomplish and focus
on actions that are within your control. Don't just say, "I'll write an A+ paper" but instead
try telling yourself, "I will finish my first draft a week before the final assignment is due."
Number three: work on small tasks and take breaks. It's usually helpful to break a task
into very small chunks. If you're writing a paper don't schedule a time to write the whole thing.
Instead schedule a time for finding sources and writing your outline first.
You can either break up your work by task or by time. Set a timer to work hard for 25 minutes
and schedule a 5-minute break. Chances are that you want to reset the timer after your break.
If you are breaking your work into small tasks plan to work until you complete your established
goal such as completing an outline for the introduction and first major point of your paper.
Number four: identify what you don't understand. Brainstorm all the activities related to the task.
Check mark the ones that you feel confident doing and the ones that inspire feelings of self-doubt.
Write down what you don't understand. You might actually understand most of the work but just
need help understanding a small part of it. Number five: find accountability buddies. Don't be afraid
to ask for support. Chances are that your friends are experiencing similar challenges, everyone can
benefit from an accountability buddy. Try creating a plan for everyone to finish their draft by the
same deadline and check in with one another. Number six: manage your environment. Figure
out what specifically distracts you and how you can go about minimizing the distraction. Consider
using an app to block websites. Do you find that you focus better when you're in a different room?
If you are proactive about identifying your distractions you'll be less likely
to procrastinate. In the end, you need to trust yourself to take action. You will probably never
feel totally prepared to ace the big task and that's okay, just start! The things you accomplish
today, even if it's only a small task or rough work will always make tomorrow's work easier.