So now that we’re getting towards the end of the semester, I’ve realized that all the work I had been putting off is now piling up! Sure it was nice when I didn’t have anything to do before spring break but now I have a paper due in almost every class (some 2!) and I have exams, proposals, and smaller homework. If you’re like me and put everything off, you should start getting on the homework and essays now! Here are some easy steps as to how to overcome it:
Steps to the Cure
- Realize you are delaying something unnecessarily.
- Discover the real reasons for your delay. List them.
- Dispute those real reasons and overcome them. Be vigorous.
- Begin the task.
Another way to possibly overcome this problem is to try structured procrastination! This is where you do other things that you need to do rather than something that you’re dreading. For example, I tend to do all of my other homework rather than study for an exam I have coming up. It’s good because I get all of my homework done even though I still have to study for my exam, but at least it is one less thing I have to worry about. The key to overcoming procrastination is to be aware of the fact that you’re doing it and try to understand why. Once you do that, you should realize that it’s better to get it done and over with now than to wait and have to rush. And for all of you psych majors here are some interesting things you might like to know about procrastination:
- Twenty percent of people identify themselves as chronic procrastinators. For them procrastination is a lifestyle, albeit a maladaptive one. And it cuts across all domains of their life. They don’t pay bills on time. They miss opportunities for buying tickets to concerts. They don’t cash gift certificates or checks. They file income tax returns late. They leave their Christmas shopping until Christmas eve.
- It’s not trivial, although as a culture we don’t take it seriously as a problem. It represents a profound problem of self-regulation. And there may be more of it in the U.S. than in other countries because we are so nice; we don’t call people on their excuses (“my grandmother died last week”) even when we don’t believe them.
- Procrastination is not a problem of time management or of planning. Procrastinators are not different in their ability to estimate time, although they are more optimistic than others. “Telling someone who procrastinates to buy a weekly planner is like telling someone with chronic depression to just cheer up,” insists Dr. Ferrari.
- Procrastinators are made not born. Procrastination is learned in the family milieu, but not directly. It is one response to an authoritarian parenting style. Having a harsh, controlling father keeps children from developing the ability to regulate themselves, from internalizing their own intentions and then learning to act on them. Procrastination can even be a form of rebellion, one of the few forms available under such circumstances. What’s more, under those household conditions, procrastinators turn more to friends than to parents for support, and their friends may reinforce procrastination because they tend to be tolerant of their excuses.
- Procrastination predicts higher levels of consumption of alcoholamong those people who drink. Procrastinators drink more than they intend to—a manifestation of generalized problems in self-regulation. That is over and above the effect of avoidant coping styles that underlie procrastination and lead to disengagement via substance abuse.
- Procrastinators tell lies to themselves. Such as, “I’ll feel more like doing this tomorrow.” Or “I work best under pressure.” But in fact they do not get the urge the next day or work best under pressure. In addition, they protect their sense of self by saying “this isn’t important.” Another big lie procrastinators indulge is that time pressure makes them more creative. Unfortunately they do not turn out to be more creative; they only feel that way. They squander their resources.
- Procrastinators actively look for distractions, particularly ones that don’t take a lot of commitment on their part. Checking e-mail is almost perfect for this purpose. They distract themselves as a way of regulating their emotions such as fear of failure.
- There’s more than one flavor of procrastination. People procrastinate for different reasons. Dr. Ferrari identifies three basic types of procrastinators:
- arousal types, or thrill-seekers, who wait to the last minute for the euphoric rush.
- avoiders, who may be avoiding fear of failure or even fear of success, but in either case are very concerned with what others think of them; they would rather have others think they lack effort than ability.
- decisional procrastinators, who cannot make a decision. Not making a decision absolves procrastinators of responsibility for the outcome of events.
- There are big costs to procrastination. Health is one. Just over the course of a single academic term, procrastinating college students had such evidence of compromised immune systems as more colds and flu, more gastrointestinal problems. And they had insomnia. In addition, procrastination has a high cost to others as well as oneself; it shifts the burden of responsibilities onto others, who become resentful. Procrastination destroys teamwork in theworkplace and private relationships.
- Procrastinators can change their behavior—but doing so consumes a lot of psychic energy. And it doesn’t necessarily mean one feels transformed internally. It can be done with highly structured cognitive behavioral therapy.
Dont Let This Happen To YOU!
-Cait 🙂