Procrastination: Understanding its Causes and Strategies to Overcome It
Over the years, I have observed that many clients struggle with procrastination. It is something I also have to be mindful of myself.
Procrastination is a behaviour that affects people of all ages and backgrounds and can negatively affect one's well-being and success. This behaviour is defined as delaying or postponing tasks or actions that need to be done. Many factors, such as personality traits, beliefs, and situational factors, can contribute to procrastination. Studies have shown that individuals who have a tendency towards perfectionism, low self-esteem, or anxiety are more likely to procrastinate.
The symptoms of procrastination may include:
Putting off tasks until the last minute
Feeling overwhelmed or anxious about tasks
Difficulty getting started on tasks
Engaging in distractions or time-wasting activities instead of completing tasks
Feeling guilty or ashamed about not completing tasks
Making excuses or rationalisations for not completing tasks
Underestimating the time or effort required to complete tasks
Having a sense of paralysis or feeling stuck about tasks
Feeling like there is always something more urgent or necessary to do instead of the task at hand
Procrastinating even when the consequences of not completing the task are significant.
One area where procrastination can occur is in maintaining a healthy diet and exercise routine. Many people struggle to maintain healthy eating habits and exercise routines, which can be due to a lack of motivation, time, or simply not enjoying exercise. To overcome procrastination in this area, it is essential to understand the underlying reasons behind it. For instance, if someone is procrastinating on starting an exercise routine because they do not enjoy it, they may need to explore alternative forms of exercise that they find more enjoyable. Similarly, if someone struggles to maintain a healthy diet because they do not have the time to prepare healthy meals, they may need to explore options for healthy meal delivery or meal planning.
Regarding parenting, using children as an excuse to procrastinate is a common problem. For example, a parent may skip their workout or prepare unhealthy meals because they need more time with their child. While it is important to prioritise quality time with one's child, it is equally essential to prioritise one's health and well-being. Parents must balance their responsibilities and desire to spend time with their children to overcome procrastination related to exercise and nutrition. By creating a plan that balances responsibilities and quality time, parents can ensure that they are not using their children to procrastinate.
Parents must lead by example regarding exercise and nutrition. Children often model their behaviour after their parents, so if a parent consistently prioritises exercise and healthy eating habits, their child is more likely to adopt those habits. By incorporating healthy habits into their routine and involving their child in those habits, parents can create a healthy and positive environment for their children to grow up in.
To overcome procrastination, various effective strategies can be employed. These strategies include setting clear and attainable goals, breaking tasks into smaller steps, practising positive self-talk, minimising distractions, and taking personal responsibility. Setting specific goals, breaking down larger tasks into smaller, more manageable pieces, and using positive self-talk can boost motivation and reduce anxiety. Individuals can stay focused on the task at hand by minimising distractions, such as silencing the phone or closing unnecessary tabs on the computer. To stay motivated and on track, individuals can hold themselves accountable by sharing their goals with a friend or family member.
In summary, procrastination is a common behaviour that affects people in various areas, including diet, exercise, and parenting. While procrastination can be challenging, several strategies can effectively reduce it.
If you're struggling with procrastination, I hope this gives some insights into several techniques you can use to take control of your procrastination and improve your life. By understanding why you procrastinate and using methods such as setting achievable goals, breaking tasks down into smaller steps, and minimising distractions, you can overcome procrastination and achieve greater success and well-being. Remember, it all starts with acknowledging the problem and taking action to overcome it.
-Hamish Creighton.
Owner of Creighton Personal Training.