Can’t Stop Procrastinating? Here’s How to Break the Cycle
Time runs out on a task you’ve been putting on the back burner and you begin to feel the pressure that could easily have been avoided. Situations like these typically bring on a slew of difficult emotions. Blame. Anger. Frustration. Anxiety.
As you scramble to complete the task, you might find yourself asking, “Why do I do this?”
Well, you’re not alone.
The term procrastinate was adapted in the 16th century from the Latin word, procrastinatus which means, to put off until tomorrow. So as a word that pre-dates the invention of smartphones and Netflix, it seems a more accurate question would be, “Why have we always procrastinated?”
“At the core of it, we are an impulsive species, and we value the now so much more than the latter,” explains Dr. Piers Steel, professor in the Organizational Behaviour and Human Resources department at the University of Calgary’s Haskayne School of Business. “Typically, what you’re putting off is the opposite. It’s hard now and it’s giving its rewards later and that’s what we don’t like. We like to be given the rewards as soon as possible.”
4 Ways to Hack your Procrastination Cycle
While the journey to curbing a bad habit is one that happens over a period of time, here are a few daily tips from Dr. Steel on how you can combat procrastination one day at a time.
1. Get rest when you need it: Your body is the most important tool for getting things done and if you don’t feel your best, you’re more likely to put things off until you feel well enough to tackle it. This means we need to prioritize our well-being. Ensuring that you’re managing your energy throughout the day, eating healthy, going on nature walks, and perhaps even taking a nap when you have a chance to slow down.
2. Take control of your environment: Dr. Steel highlights our environment as one of the key factors to productivity. Working in a cluttered space, or even on a cluttered computer allows for our attention to become disrupted by the smallest things. And at this time when a lot of us are working from home, it’s crucial to maintain a line between our work life and home life. As Dr. Steel recommends, it can be something as simple as creating different user profiles (one for personal use and one for work use) or even dedicating one end of your table for work. Maintaining those boundaries can help stabilize your focus and allow you to complete your tasks on time.
3. Combine your vices and virtues: If you find it difficult to get started on a task, it might help to combine it with something you enjoy doing. Whether it’s listening to your favorite playlist while you’re doing the laundry or enjoying a nice cup of tea while going through budgets, placing tasks you enjoy on your to-do list can make a daunting task a little more pleasurable. When this happens, you’re less likely to procrastinate.
4. Tackle your difficult tasks first, early in the morning: Due to our circadian rhythm, our bodies begin to wind down in the afternoon and according to Dr. Steel, by 3 p.m. it becomes difficult to effectively complete a task. Tackling your most difficult tasks early in the morning when you’re at your most alert and energized allows you to get them out of the way so by the time that afternoon slump rolls around, you don’t push it over to the next day…and the next day.
When we procrastinate we often find ourselves sacrificing our spare time in order to complete a task on time. Time is one of the most precious commodities that we have. And when we procrastinate, it’s difficult to be fully present in a moment. We typically have the task nudging us at the back of our minds.
References:
https://www.mindful.org/cant-stop-procrastinating-heres-how-to-break-the-cycle/