To Understand How To Eliminate Procrastination We Need To Do A Deeper Dive into Emotion Regulation
Procrastination is a universally recognized challenge, one that has likely impacted every person at some point in their lives. It’s that familiar struggle of knowing what needs to be done, yet finding ourselves caught in the web of distractions, whether it's endlessly scrolling through social media or binge-watching our favorite TV shows. The common belief is that procrastination is a time management issue - a simple failure to manage our tasks efficiently. However, at its core, procrastination is not just about time; it’s about emotions. Specifically, it’s about how we manage or, more accurately, mismanage our emotions.
The Emotional Roots of Procrastination
At the heart of procrastination lies a deeper emotional struggle. Procrastination is often an avoidance behavior, a way to dodge the uncomfortable feelings that certain tasks may bring up. These feelings might be fear, anxiety, self-doubt, or even boredom. Instead of facing these emotions head-on, we opt to avoid them by diverting our attention elsewhere. The task itself becomes a source of discomfort, and by procrastinating, we temporarily escape from dealing with it.
Think about the last time you procrastinated. What was the task, and what emotions did it stir up in you? Perhaps it was a report you needed to write, but the thought of starting it made you anxious about not doing it perfectly. Or maybe it was a difficult conversation you needed to have, and the fear of confrontation led you to put it off. These emotions create a narrative around the task, making it seem more daunting than it actually is.
Challenging Your Internal Narratives
To begin tackling procrastination, we first need to become aware of the narratives we create around certain tasks. These narratives are often rooted in distorted thinking. For instance, the thought “I must do this perfectly, or it’s not worth doing at all” can lead to paralysis by analysis. Or, “This task is too difficult, I’ll never get it right” fosters a sense of defeat before even starting.
The first step is to challenge these thoughts. Ask yourself: Are these thoughts rational? Are they true? What evidence do you have to support or refute them? By questioning these narratives, you begin to weaken their hold over you. This cognitive restructuring is a powerful tool in reducing the emotional burden associated with certain tasks, making them feel more manageable.
Identifying and Managing Avoidant Emotions
Once you’ve identified the narratives, the next step is to tune into the emotions driving your procrastination. Avoidance of these emotions is the primary reason for procrastination. Whether it’s fear, anxiety, or a lack of confidence, it’s crucial to acknowledge these feelings rather than suppress them.
Allow yourself to sit with these emotions, even if it’s uncomfortable. Recognizing and naming these emotions can significantly reduce their intensity. It’s like turning on the light in a dark room - the fear diminishes once you can see what’s there.
Calming Your Nervous System
Procrastination is often linked to stress. When we’re stressed, our nervous system is on high alert, making it difficult to focus and get things done. Recentering your nervous system can help you regain control and reduce the urge to procrastinate.
One effective method is deep breathing. Taking just five minutes to practice deep, mindful breathing can calm your nervous system, lower stress levels, and refocus your mind.
TINAH Tip: We love this 5 minute Square Breathing exercise on YouTube - it's guaranteed to bring your nervous system back to a state of calm very quickly.
Another method is grounding exercises, such as focusing on the sensations in your body or connecting with your surroundings. These practices bring you back to the present moment, where you can tackle your tasks with a clearer mind.
TINAH Tip: To bring yourself back to the present moment try practising the 54321 method - this technique involves identifying 5 things you can see in the space you are in, 4 things you can touch that are close by, 3 things you can hear near or far, 2 things you can smell, and 1 thing you can taste. By engaging your senses and directing your attention outward, this method can help calm your mind and regain a sense of control.
The Power of Planning Ahead and Task Simplification
Planning ahead is an great way to support you in overcoming procrastination. When you plan your day or week in advance, you reduce the mental load of deciding what to do in each moment. This pre-planning allows you to prioritize tasks and allocate time effectively, making the execution of these tasks less overwhelming.
Simplifying your tasks is also key. Break down larger tasks into smaller, more manageable steps. Instead of putting “write report” on your to-do list, break it down into “outline report,” “write introduction,” and so on. This approach not only makes tasks less daunting but also gives you a sense of accomplishment as you tick off each smaller step.
TINAH Tip: Find a planner that guides you in breaking down these tasks - we love the Daily Goals Planner from Mål Paper.
Building Consistency with the Two-Day Rule
Creating new habits is a crucial part of managing procrastination, but consistency is often where many people struggle. The two-day rule is a simple yet effective strategy: don’t allow yourself to skip a new habit for more than two consecutive days. This rule helps you build consistency without the pressure of perfection.
For example, if you’re trying to establish one of our recommended daily routines, and you miss a day, the two-day rule ensures that you get back on track the following day. This approach prevents the all-or-nothing mindset that can derail your progress when trying to establish new habits.
Be Patience and Persistent
It’s important to recognize that overcoming procrastination is not going to be an overnight thing. It’s a gradual process that requires patience and persistence. Implementing new routines, whether it’s a new planning method, a breathing exercise, or a habit like the two-day rule, takes time to generate results. The key is to stay consistent and give yourself grace along the way if you slip up.
The process of breaking the cycle of procrastination is ongoing, and setbacks are a natural part of the journey. When they happen, rather than beating yourself up, use them as learning experiences. Reflect on what triggered the setback, and adjust your approach accordingly.
Find Out More On The TINAH Talks Podcast
If you’re looking to delve deeper into understanding procrastination and how to manage your emotions more effectively, in this episode of TINAH Talks podcast we discuss the emotional roots of procrastination, share personal experiences, and offer practical tips to help you on your journey.
We hope that by sharing our own struggles and strategies for dealing with procrastination, we can empower you to tackle your own personal challenge with this head on.
Don't forget...
Procrastination doesn’t have to be a permanent fixture in your life. By understanding its emotional roots and adopting strategies to manage your emotions, you can overcome this common challenge.
Overcoming procrastination is a journey, and like any journey, it starts with taking the first step. If you are ready to start the work to overcome your procrastination, whether you’re just beginning to explore the emotional roots of your procrastination or you’re looking for new strategies to stay on track, and TINAH is here to support you every step of the way.
Ready to tackle your procrastination head on? Check out our favourite products for procrastination here!
