Do you often find yourself delaying tasks that need to be done? It’s easy to push aside things we don’t enjoy, even when we know it will lead to more stress later on. Procrastination is one of those habits that seem irrational, yet we all fall victim to it at times.
There’s an evolutionary explanation for this behaviour. Our brains evolved to prioritise immediate survival needs. When faced with a task that triggers feelings of anxiety or insecurity, the amygdala—our brain’s “threat detector”—interprets that task as a genuine threat. In this case, the threat isn’t to our physical safety but to our self-esteem or well-being. Even though we intellectually understand that delaying the task will create more stress later, our brains are wired to prioritise removing the immediate discomfort.
This is why procrastination often serves as a way to protect ourselves from unpleasant emotions. For some, the fear of failure or criticism is so overwhelming that they avoid starting the task altogether. Perfectionists procrastinate because they believe their work will never be good enough.
Overcoming procrastination isn’t just about time management or improving self-discipline; it’s about learning to cope with the challenging emotions and negative moods that certain tasks evoke—whether it’s boredom, anxiety, insecurity, frustration, resentment, or self-doubt. Ignoring these emotions and focusing solely on time management strategies won’t suffice.
Procrastination typically follows a predictable cycle:
Task Aversion: You acknowledge a task that needs to be done, but it feels unpleasant or overwhelming.
Delay: Rather than tackling the task, you find yourself drawn to more enjoyable activities.
Guilt and Anxiety: As the deadline approaches, guilt and anxiety set in, exacerbating stress.
Rushed Work: In a last-minute panic, you rush to complete the task, often at the expense of quality.
Relief and Repeat: After finishing, you feel a temporary sense of relief, but soon the cycle begins again with the next task.
Understanding this cycle is essential because it reveals the emotional and psychological roots of procrastination. Breaking the cycle requires more than just behavioural changes; it demands a significant shift in mindset.
To overcome procrastination, you must confront the situation—whether in reality or through visualisation—and identify the irrational beliefs that sustain it. For example, imagine someone preparing to give a presentation to an executive board. They might be most anxious about not being able to answer every question perfectly. The irrational belief here could be, “I must answer all questions flawlessly, or I’ll be exposed as a fraud who doesn’t know the subject.”
To break the habit of procrastination, it’s crucial to uncover and challenge these irrational beliefs. This can be easier said than done, as recognising our own irrational thoughts can be challenging. Cognitive Behavioural Coaching (CBC) or Therapy (CBT) can be effective in helping to identify and dispute these beliefs, providing the right tools to break the procrastination cycle.
Ultimately, overcoming procrastination allows you to work with less stress and more productivity, helping you achieve your goals more easily and confidently.
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