Creative people are not immune from flat days. Days when staying bed seems too much. But for some people, procrastination is more than putting things off until tomorrow. Procrastination numbs their lives leading to heart-break, depression, and worse.
Taming procrastination is possible – let’s look at ways to find solutions. It demands digging into the root psychological dynamics that add to this behaviour.
Procrastination often emerges as a way to cope with anxiety or fear of failure. This way of coping can result from perfectionism or feeling overwhelmed by the task (or tasks) at hand. Some day, the simplest routines like walking the dog feel impossible.
One approach is to engage in self-reflection. Explore your personal reasons for avoiding tasks. Can you identify any patterns or triggers that lead to procrastination? This kind of introspection can help you better understand your emotional responses. Once you can see your responses, you can develop strategies to manage them.
Creating a structured schedule can provide a sense of direction and control. Break tasks into smaller, manageable steps and block out specific times for each. This minimises the overwhelming feeling and allows you to focus on incremental progress.
Cultivating self-discipline is essential. Practice mindfulness techniques to stay present and manage distractions. Extend your attention span and build the capacity to concentrate for longer periods.
Setting realistic goals can also combat procrastination. Establish clear objectives with achievable deadlines. You don’t have to be 100% all at once. Instead work on being 1% better every day. Celebrate small victories along the way. This helps maintain motivation and combat feelings of inadequacy.
Engage in positive self-talk and fight negative thought patterns. Replace self-criticism with self-compassion, accepting that setbacks are part of the process. Visualise the sense of accomplishment you’ll experience upon completing tasks.
Accountability can be a powerful tool. Share your goals with a friend, coach, or mentor who can provide support and encouragement. Consider using productivity techniques like the Pomodoro Technique. This involves working for focused intervals followed by short breaks.
Undiagnosed ADHD can impact procrastination and task management. Not all individuals with ADHD are social media addicts or any of the other stereotypes. It’s a condition that can lead to difficulties in focusing, organising, and prioritising tasks.
People with ADHD can struggle with the so-called executive functions. These are the cognitive processes that help with goal-directed behaviours. It’s testing to break tasks into smaller steps, start tasks, and sustain attention. People with ADHD may find themselves procrastinating or avoiding tasks. Tasks needing sustained effort and concentration are the most often avoided.
Hyperactivity and impulsive acts, common in ADHD, can also play a role in procrastination. Individuals might switch between tasks or become distracted. This makes it hard to maintain a single-task focus and complete it within a reasonable time. There’s an urban myth about the benefits of multi-tasking. Ask yourself – do you think your surgeon will do a better job with more than one focus?
There is a tendency to seek immediate rewards and avoid tasks that seem less stimulating. This adds to procrastination as well. Tasks that you find boring or tedious are rarely a priority. Few people prefer doing the dishes to eating the meal. We all favour more engaging activities, even if those activities are not productive. Most sports fans watch sport on tv, very few take an active role.
This doesn’t always make us feel good. Frustration and negative emotions can arise from seeing the uncompleted tasks. This can spiral into another cycle of delaying tactics. The fear of failure or not meeting expectations can also boost procrastination tendencies.
Tackling procrastination in individuals with undiagnosed ADHD needs care. It requires you understand the unique challenges they face. It helps to set goals, break tasks down into steps, use visual cues or reminders, and take regular breaks. Create an organised and structured environment to minimise distractions. Provide a sense of stability with routines and simple strategies.
If you suspect you might have undiagnosed ADHD, seek professional support. A proper diagnosis can lead to personalised strategies. Medical interventions that address the underlying difficulties associated with ADHD are available. This can help individuals manage procrastination and improve their quality of life. Sometimes, the simple act of a diagnosis can be liberating.
Overcoming procrastination requires patience and persistence. Be kind to yourself throughout the journey, accept that change takes time. Address the roots of your procrastination and put practical strategies in place. It takes courage and commitment to make changes in your life. But that’s what it took for you to learn to walk. You did that, Right? You can develop a more productive and fulfilling approach to tasks and responsibilities. Now, go walk the dog!
Photo by Mike Burke on Unsplash
