The Balanced Life, Huntsville Alabama

When I was in college pursuing my undergraduate degree back in the day, I had a real problem with procrastination. 

In fact, today I like to call myself a recovering procrastinator because I’ve come a long way from getting up at the last possible minute, writing papers at the last hour, scrambling to get my math homework done, and being 5 minutes late everywhere I went.  As I reflect back on the days gone by and wonder how it has come to be that I no longer procrastinate, at least not nearly like I used to, I realized a few things.  For one, I recently did a presentation on how to treat procrastination and low motivation.  I learned a lot in preparing for it and became aware of ways I have been able to stop procrastinating. 

Why do people procrastinate?  The answer is simple: because they can.  We live in a world of second chances and usually we get it done eventually with little to no long term consequences.

How do you know you have a problem with procrastination? If you don’t understand why you procrastinate, feel bad about doing it, wish you didn’t do it, and want to change, but don’t know how, this may be a blog for you.

It’s not easy to stop procrastinating, but it can be done.  Like anything worth doing, it takes time and daily effort.  Although it may not be fun to hear that, it’s true and isn’t as bad as it sounds. The thing about procrastination is that it’s rooted in emotion.  If you are waiting for a feeling of motivation to wash over you and that you’ll jump up, turn off the TV, and clean out that closet, it may never come.  We have to override the emotion and turn it into action.

Here’s how I stopped procrastinating:

1. Recognized I needed to change the habit of procrastinating. I knew it was a problem that needed to stop, but never considered realized I had a choice.
2. Sought help when needed. This was a difficult one for me to admit and do because like many people, I like to be independent and handle things on my own.  In fact, I like to be the helper, not the helped.  When I started asking for help for projects, assignments, and other things that were too big for me to handle, I got things done faster and found that people wanted to help.  Take a risk and ask for help.  You’ll be glad you did.
3. Made a list and prioritized it. Yes, it’s true, early on I made lists that remained untouched and that only made me feel worse.  Once I realized I had the ability to make a relevant list that could get completed, it started working.
4. Developed a support system of accountability. I asked my close friends and family members to be my support system and they agreed.  If I felt myself procrastinating, I could call or text them and they would encourage me and help hold me accountable.  This works best if you set it up in advance so that it’s in place when the times comes to reach out.
5. Eliminated all or nothing thinking. Either I had to start now and do it all from start to finish or I felt like a failure.  Or I would start gung-ho and then conk out and stop working on the thing altogether.
6. Participated in a written exercise that helps. Write down something you are procrastinating right now.  Write down 3 reasons to stop.  Pick the top reason and tell someone.  The power of those words may be what you need to take action.  It works for me!
7. Gave myself permission not to be perfect at it all the time. Procrastination is not something we do one day and stop completely the next.  It comes and goes and sometimes I’m better at overcoming it than others. 
8. Made an effort, even if small. Instead of thinking of the daunting task ahead, I learned to focus on one small step to get started.  That helps a lot when the task at hand is large or you are having trouble getting started. 
9. Acknowledged successes. When I do overcome my tendency to procrastinate a difficult or unpleasant task, I take a moment to acknowledge it and pat myself on the back.  It feels good to get something done!
10. Practiced mindfulness. I recently began practicing mindfulness and must admit that even as a counselor, was skeptical.  Research shows over and over that mindfulness helps with many things, including procrastination.  In fact, it’s the one thing of all things that can rapidly help someone overcome procrastination.  There are many excellent apps and You Tube videos that provide guided meditations and mindfulness practices.  Give it a try!

Procrastination can negatively affect our relationships, deadlines, condition of our homes, and many other areas of our lives if we let it.  It may make others stop counting on you, prevent you from getting that promotion at work, stop you from saving money or paying bills on time, and many other things.  By following the tips above and taking small steps daily, it is possible to overcome procrastination.  If you or a loved one is having a hard time with procrastination and you suspect depression or anxiety may be a cause or result of it, please call us at The Balanced Life, LLC at (256) 258-7777.