Avoiding Procrastination

Procrastination involves putting off an important task until later. Typically this is in favour of doing something more enjoyable, to avoid the task at hand. Eventually the task is put off for so long the work is not completed to the best of your ability, or it is not completed at all.

Identifying the Importance of a Task

Have in mind an impending or important task that you have been avoiding lately. With this in mind, think of:

  • Reasons for why it is important to complete it or benefits of having it complete. These benefits can be for yourself and for others.
  • The negative consequences of not having it complete. Again these could be for yourself or others.

Always consider these properties when you find yourself procrastinating. They aim to motivate you to complete the impending task.

Try this for yourself: "Important tasks"

Identifying Common Excuses

Often procrastination comes with excuses which are attempts to justify leaving the important task until later. Here are a few examples:

  • "I have no inspiration”
  • “I’ll just do it tomorrow”
  • “I don’t feel that I am ready”
  • “It's not the right time"
  • “I’ll save it for later”
  • “I’ll get to it eventually”
  • "I just want to finish watching this TV show then I’ll start”

All of these excuses lead us to seeking an alternative, more pleasurable task whilst abandoning the important one. One way to prevent yourself from procrastinating is to recognise when you are making excuses and generate an opposite excuse which will promote action. Using the excuses above, here are a few examples of (un)excuses:

To-Do-Example

 

How to Sustain Motivation and Interest

One of the reasons procrastination occurs is because we have lost interest and motivation. When this happens we become vulnerable to wanting to do it later and replacing it with a more pleasurable activity. A way to increase our interest and motivation in a task is to make it rewarding. Give yourself little rewards as you accomplish each of your small objectives.

Each time you complete a small task:

  • Reflect back on what you finished.
  • Take a short break and;
  • Give yourself a reward or privilege you enjoy. Make it small and brief.

Rewards could be food, listening to a song, play a small game, surf the net or go for a short walk around the home, office or neighbourhood. You should have a go and brainstorm some things you would find rewarding. These things should be:

  • Something you enjoy
  • Something brief and does not take up too much time
  • Can occur immediately after you finish your task, and is not a delayed reward

Rewards