Procrastination

"Anyone can do any amount of work, provided it isn't the work he is supposed to be doing at that moment."       Robert Benchley

Putting off doing things, even really important tasks that need to be done, is something we all do. Even when writing this blog there seemed to be a continuing list of other things that needed to be done first. 

So why do we procrastinate? 

There are different reasons we putting off doing things, sometimes it’s that we don’t want to do ‘unpleasant’ tasks and sometimes it can because there’s a fear of failure so if i don’t attempt it then there is no failure or criticism (often self- based).

Unpleasantness

Some tasks are just repetitive and boring for example doing the housework, doing paperwork, Anything that you find you have just have to keep doing and it seems endless.

And sometimes it can be that you just don’l like working and you’re generally unmotivated. Social media can be a great distraction and it doesn’t require you to expend much energy.

Its natural to want to relax and avoid unpleasantness. Putting off some tasks is not necessarily a problem unless it ends up causing more stress in your life because some things that need to be done aren’t being done. Anyone who has studied and realised the due date for the assignment you have yet to start is the following day will know the stress this causes. 

Fear of Failure

Sometimes it’s just that the task you find the task boring- maybe your are not interested in the topic your assignment is about but sometimes it could be there are underlying feelings if fear that come up when thinking about taking on something new. We can be daunted by the possibility of failure, self- criticism and feelings of unworthiness.  Because we often try to avoid unpleasant emotions then procrastinating is a way we can tune out. 

However, sometimes unconsciously we sabotage ourselves so that by not giving ourselves enough time to get the assignment in but the due date, we blame our failure on having had enough time to do to well and so we avoid feeling unworthy or not good enough. 

If we do this all the time with new tasks or projects then we really limit the extent to which we can reach our full potential.

What can help? 

If you find that you habitually procrastinate when faced with doing things you don’t want to do, it can help to go the emotion underlying your resistance. We often avoid thinking about unwanted tasks because it makes us feel uncomfortable.

Learning the skill of having self- compassion for yourself - to be kind, gentle and understanding to yourself instead  of being self- critical in times of stress can help.

In the words of Kristin Neff an author of many books on self- compassion “comfort the scared little child inside of you who doesn’t want to venture into the dark unknown, assuring him or her that you’ll be there to provide support along the way. And then see if you can take the plunge. As we all know from experience, the worst part of dealing with a difficult task is often drawing up the courage to start”.

Have a look at this short talk given by Kristen Neff on self-compassion. It’s only 6 minutes.