The Procrastination Hurdle

At some point, we have all experienced procrastination, delaying a task until the final moments. Despite knowing the consequences, we often find ourselves trapped in the same cycle when faced with a new task. What triggers us to engage in this repetitive behavior? Below are some reasons behind our tendency to procrastinate:

Feeling overwhelmed

When we first set out to perform a task, our minds can become flooded with the enormity of it (what needs to be done, how to do it, our own expectations, and the expectations of others). This can trigger a deluge of emotions, a response that causes us to walk away until we can face it at a later time.

Feeling distracted

It is difficult to focus on a task when there are so many other competing priorities or there are other things that we would rather be doing.

Fear of a negative outcome

Feeling that our efforts will result in failure, that the task won't be done perfectly, or that we will be criticized once the task is completed.

Not knowing what needs to be done / don't know how to do the task

Lack of a clear understanding of the task or what actions are needed to complete it can cause worrying and make us feel anxious.

Being in the habit of waiting until the last minute

When something is familiar and has worked in the past, we may be reluctant to switch approaches even if our current approach is not a good one.

Whatever our reason is for procrastinating, it is important to note that it has negative effects which include stress, fatigue, anxiety, and can result in tasks being incomplete. Procrastination can also cost us time and money if we have invested in resources and did not fulfill our obligations. So how can you and your child leap over the hurdle of procrastination. Try giving yourselves a running S.T.A.R.T.

Set Interim goals

Break a large task into a prioritized sequence of smaller tasks and set goals for the completion of each. This could be a simple checklist of actions along with targeted dates of completion for each step. By breaking a larger task into an organized and manageable list of smaller tasks, you have a defined process (from starting line to finish line) and can measure your strides as you make progress towards task completion.

Turn negative thoughts into positive ones

Allowing negative thoughts to hold you back can impede your progress. It's important to acknowledge these thoughts instead of trying to ignore or suppress them, as this won't make them disappear. Replace any doubtful questions or statements with affirmations that inspire positive actions (e.g., change "what if I fail?" to "I will try"). Celebrate each milestone you reach, using the success as momentum to propel you towards the next goal. When facing obstacles, adopt a growth mindset and see them as chances for personal growth and improvement.

Ask Questions

Make sure to ask questions to ensure you fully understand the task and know what resources are available to aid you in completing it. Research may be needed in order for you to find answers to some of your questions, so ask the questions early on and plan ahead.

Remove distractions

It is easy to get sidetracked by distractions especially when we first set out to complete a task. Identify the distractions that cause you to veer off track and implement actions that can help you remove them. Common distractions that hinder productivity include cell phones, conversations with others, fatigue, temperature (too cold or too hot), and stress. Allocate specific time slots on your calendar for your task, ensuring commitment and consistency. Having a designated time and space to perform your task will also help keep you focused.

Take initiative

Jump in ! There is no perfect time or perfect conditions and you will lose more than you gain by waiting on your Goldilocks moment (until it is just right).

Do not make excuses. Excuses for procrastination such as claiming to "work best under pressure" or citing past success only reinforces the behavior and builds bad habits. Despite the satisfaction of completing tasks at the last minute, the drawbacks of procrastination far outweigh the benefits. Relying on past successes to justify procrastination is flawed, as it can ultimately lead to poor work and academic performance.

The first leap that you take is often the most difficult but once you take it, you will gain a clear line of sight to the finish line.