Why can’t I stop procrastinating? <\/p>\n\n\n\n
Why do I procrastinate to begin with? <\/p>\n\n\n\n
If you have ever wondered this, you are not alone. Studies show that 25% of adults consider procrastinating to be a defining trait for them and 80 to 95% of college students procrastinate to some degree. <\/p>\n\n\n\n
If you are one of the many who has ever wondered how to stop procrastinating, then keep reading for more information about procrastination and how to address it.\u00a0<\/p>\n\n\n\n
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\n <\/a>\n <\/div>\n<\/div>\n\n<\/div><\/div>\n\n\n\nUnderstanding Procrastination<\/h2>\n\n\n\n
The first thing that is important to note is that procrastination is not laziness. There is a big difference between the two. A lazy person does not do anything and is okay with it. <\/p>\n\n\n\n
Someone who procrastinates wants to do what they are supposed to do but struggles to get started. <\/p>\n\n\n\n
Understanding Why<\/h3>\n\n\n\n
Before you can understand how to not procrastinate, you must first understand why you are procrastinating. There are a couple of ways to look at procrastination. You can look at it from the types of procrastination or the behavioral aspect. <\/p>\n\n\n\n
When looking at the types, you have passive procrastinators and active procrastinators. Passive procrastinators delay completing tasks because they struggle to make a decision and act on it. <\/p>\n\n\n\n
Active procrastinators delay tasks on purpose. They do this because they feel like working under pressure helps to motivate them and challenge them. You will see some of these traits in the behavioral aspects of procrastination as well.\u00a0<\/p>\n\n\n\n
Perfectionist<\/strong><\/p>\n\n\n\n
The perfectionist wants to complete the task but they are scared. The fear comes from a place of worrying that they will not be able to complete the task perfectly. Therefore, they put the task off. Dreamer<\/p>\n\n\n\n
The dreamer is great at making grand plans. However, when it comes down to it, they struggle with the details and making it happen. This type of procrastinator’s real struggle is taking their dreams and making them a reality.\u00a0<\/p>\n\n\n\n
Worrier<\/strong><\/p>\n\n\n\n
The worrier<\/a>\u00a0loves their comfort zone. Making changes or decisions is scary because it pushes you out of your comfort zone. So instead of doing what you know needs to be done, you procrastinate.\u00a0<\/p>\n\n\n\n
Thrill-Seeker<\/strong><\/p>\n\n\n\n
Overdoer<\/strong><\/p>\n\n\n\n
Related Read<\/strong>: Is Journaling Important or Useful? Here Are 8 Great Benefits of Journaling<\/a><\/p>\n\n\n\n
Justifying Procrastination<\/h3>\n\n\n\n
There are various ways that people will justify their behavior when procrastinating. However, keep in mind, one of the many synonyms for “justify” is “excuse.”\u00a0<\/p>\n\n\n\n
I Have Something Else to Do<\/strong><\/p>\n\n\n\n
When you are supposed to be writing a report that is due soon, it is easy to remember the 20 other things you have on your to-do list. Before you know it, you are doing the dishes and making the calls you have been putting off. <\/p>\n\n\n\n
When a task stresses you out, it is easy to avoid it by finding things to do that take your mind off the stress. However, ultimately you end up more stressed because your time is reduced to complete the task you should have prioritized first.\u00a0<\/p>\n\n\n\n
I Deserve a Break<\/strong><\/p>\n\n\n\n
Breaks are great. They give us time to refresh and rejuvenate before we dive into the task at a hand. The problem is when that break to watch a few minutes of your favorite TV show becomes hours. <\/p>\n\n\n\n
Procrastinators can abuse breaks making them too long or too frequent. You pull out your materials, time for a break, you read the first page, time for a snack, you write the first paragraph, time for something to drink, and so forth. <\/p>\n\n\n\n
The next thing you know, your break has turned into a party in front of the TV with the latest cheesy Hallmark movie.\u00a0<\/p>\n\n\n\n
I Do Not Have Enough Information<\/strong><\/p>\n\n\n\n
You may need to talk to your boss, professor, coworker, or group member for more information. That could be valid. However, are there parts of whatever you should be working on that you can do without that information? <\/p>\n\n\n\n
The answer is likely, yes. My Focus Is Broken<\/p>\n\n\n\n
Struggling to focus<\/a> is a great way to excuse procrastinating. Because there is no way that anyone can fault you for that. Right? <\/p>\n\n\n\n
If it is your thoughts that are pulling your focus, how can you handle them? A great way to deal with distracting thoughts is through the\u00a0practice of mindfulness<\/a>.\u00a0<\/p>\n\n\n\n
I Am Not Inspired<\/strong><\/p>\n\n\n\n
I Have Plenty Of Time<\/strong><\/p>\n\n\n\n
I Do Not Know Where to Start<\/strong><\/p>\n\n\n\n
Related Read<\/strong>: Work-Life Balance: What It Is & Strategies for How to Manage It Effectively<\/a><\/p>\n\n\n\n
Negative Consequences Of Procrastination<\/h3>\n\n\n\n
If you ultimately get it done, what is the big deal? Procrastination can have many negative effects on your life. These can range from psychosocial to physical effects.\u00a0<\/p>\n\n\n\n
Lose Time<\/strong><\/p>\n\n\n\n
When you procrastinate, you lose time that you could have spent doing something else. You spend so much time thinking about what you should be doing and avoiding doing it that the time spent procrastinated is not refreshing or productive. It is simply lost time.\u00a0<\/p>\n\n\n\n
Lose Opportunities\u00a0<\/strong><\/p>\n\n\n\n
Sometimes you spend so much time procrastinating that by the time you complete the task, the opportunity is gone. For example, say you want to apply for a scholarship, once the deadline passes, your chance is gone. <\/p>\n\n\n\n
If you wait too long to apply for a job, by the time you apply, the position could already be filled. Many opportunities in life are time-limited, and procrastinating can quickly run your clock down.\u00a0<\/p>\n\n\n\n
Do Not Reach Goals<\/strong><\/p>\n\n\n\n
This is especially true of the dreamer. Having goals is great. However, until you can turn your goals into action, you will not reach them.\u00a0<\/p>\n\n\n\n
Ruin Your Career<\/strong><\/p>\n\n\n\n
Jobs come with quotas and deadlines. If you are consistently procrastinating and missing those quotas and deadlines, it is going to impact you at work. You could miss out on promotions, raises, bonuses, or even be fired.\u00a0<\/p>\n\n\n\n
Lower Self-Esteem<\/strong><\/p>\n\n\n\n
Sometimes those who struggle with procrastination can already struggle with their self-esteem. They do not feel they have the skills or ability to complete their task, so they procrastinate. <\/p>\n\n\n\n
However, procrastination can make any existing issues with self-esteem worse. You feel guilty because you are procrastinating and then your head begins to fill with\u00a0negative self-talk which impacts your self-esteem<\/a>.\u00a0<\/p>\n\n\n\n
Poor Decisions<\/strong><\/p>\n\n\n\n
These decisions ultimately impact your grade or how your boss views your work.\u00a0<\/p>\n\n\n\n
Bad Reputation<\/strong><\/p>\n\n\n\n
Health Risks<\/strong><\/p>\n\n\n\n
Related Read<\/strong>: 10+ Inspiring Journaling Prompts and Ideas to Get the Gears Turning<\/a><\/p>\n\n\n\n
How to Stop Procrastinating<\/h2>\n\n\n\n
Just stop procrastinating! If it were that easy, though, you probably would have already done it. There are some great ways that you can learn to stop procrastinating. <\/p>\n\n\n\n
However, remember that procrastinating did not become a habit overnight. Building new habits will take time and effort. The most important thing is to not procrastinate building new habits that help you stop procrastinating. <\/p>\n\n\n\n
Understand How You Procrastinate<\/h3>\n\n\n\n
To learn how to avoid procrastination, you must first understand how you procrastinate. This involves taking a closer look at yourself and acknowledging your procrastination habits. <\/p>\n\n\n\n
Do you tend to take breaks? Or make other excuses? Understanding how you procrastinate can help you tackle the problem head-on. <\/p>\n\n\n\n
Know the Reason You Procrastinate<\/h3>\n\n\n\n
Are you procrastinating because you are a perfectionist? Or are you procrastinating because you are an overdoer? It is important to know the behavior that drives your procrastination. <\/p>\n\n\n\n
Knowing the behavior helps you identify how to change the behavior. If you are a perfectionist, then keeping your tasks small could help. If you are an overdoer, then setting boundaries and learning to say no, so you do not become overwhelmed, could help. <\/p>\n\n\n\n
Related Read<\/strong>: Interpersonal Skills: What They Are and How to Develop Them<\/a><\/p>\n\n\n\n
Create a Plan<\/h3>\n\n\n\n
Once you understand why and how you procrastinate you can begin creating a plan. Your plan should directly address the habits you have. This means that no two plans will look the same. <\/p>\n\n\n\n
There are many different tips and tricks you can use to combat procrastination. The important thing is deciding which ones will be the most effective for you.\u00a0<\/p>\n\n\n\n
Set Goals<\/strong><\/p>\n\n\n\n
This method will be important for every type of procrastinator. However, it will be very important for the dreamer. Setting tangible goals<\/a> with time limits will help to be able to plan things out. <\/p>\n\n\n\n
Lower the Bar<\/strong><\/p>\n\n\n\n
Schedule Yourself<\/strong><\/p>\n\n\n\n
Reward Yourself\u00a0<\/strong><\/p>\n\n\n\n
Practice Mindfulness<\/strong><\/p>\n\n\n\n
Find an Accountability Partner<\/strong><\/p>\n\n\n\n
Related Read<\/strong>: How to Use the Feynman Technique to Learn Anything Fast & Effectively<\/a><\/p>\n\n\n\n
Sometimes knowing that someone is going to ask if you did what you said you were going to do is enough to push you to do it. If you still procrastinate and do not accomplish your task, then an\u00a0accountability partner<\/a>\u00a0can help talk you through why and how to change your plan so it can work for you.\u00a0<\/p>\n\n\n\n
Get Rid Of Distractions<\/strong><\/p>\n\n\n\n
Make a Checklist<\/strong><\/p>\n\n\n\n
Break the Task Down<\/strong><\/p>\n\n\n\n
Know Your Energy Cycle<\/strong><\/p>\n\n\n\n
Are you a morning person? An afternoon person? Or maybe you are a night owl?<\/p>\n\n\n\n
Prioritize<\/strong><\/p>\n\n\n\n
Related Read<\/strong>: Growth Mindset Quotes to Know for Success, Happiness & Fulfillment<\/a><\/p>\n\n\n\n
Practice Positive Self-Talk\u00a0<\/strong><\/p>\n\n\n\n
Practice Self-Care<\/strong><\/p>\n\n\n\n
Self-care is doing the things that take care of you<\/a> mentally and physically. It is easy to believe that you do not have the time to practice self-care, but in reality, you do not have the time to not take care of yourself. <\/p>\n\n\n\n
Stop Procrastinating Now<\/h2>\n\n\n\n
Procrastinating can come from many different places and have many different reasons. However, there are ways that you can combat procrastination and be a healthier person because you did. <\/p>\n\n\n\n
Now that you know how to stop procrastinating, keep reading for more tips and tricks on how to effectively manage your time<\/a>. <\/p>\n\n\n\n
Related Read<\/strong>: How to Build Resilience (and Sustain It!) in 5 Easy Steps<\/a><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"