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RISING WOMEN EXPERT
ADVICE...
How can I overcome
procrastination?
Procrastination is defined as habitually putting something off until
tomorrow that should be done today. Charles Dickens referred to it as the
“thief of time”. For those affected, it can be a frustrating and needless
behaviour, yet it is a rare person who does not procrastinate. So why do we
do it?
Procrastination is almost always a symptom of fear. There is a part of you
that wants to put off unpleasant activities because you have a fear of not
doing it well or of not liking to do it. You tell yourself that you will do
it in the future, yet you think about it every day until it gets done.
However, there can be benefits to procrastinating. There are some people who
are hooked on the excitement of getting things done at the last minute. It
worked for them in the past, and it then becomes a reinforced behaviour.
To overcome procrastination, firstly realize and accept that a miracle won’t
happen; you will have to do the task! Also, look at the words you are saying
to yourself about the task. They have feelings attached to them which affect
your experience of that task. Change the words “have to”, “should” and
“maybe” to “choose to” and “I will”.
Work out what you would gain from it. You might choose to sort this out
yourself, or use the services of a skilled therapist to help you overcome
some old subconscious fears. Understand that it doesn’t have to be all or
nothing thinking.
Motivate yourself by focusing on your strengths. Think of what you have
accomplished so far and feel good about that. Remind yourself that you have
been and will be successful.
Procrastination is often linked to anxieties about the quality of your work.
If this happens, remember that it’s better to produce something rather than
nothing. So just start it and you will be amazed at how little time it
actually takes to get done. If you work better with deadlines then consider
setting your own. This way you can free up your time and spend it wisely.
Finally, by giving up procrastination you give up your fear of the future.
Indecision and fear of the future are almost the same thing. So imagine that
you have a wonderful future that is just around the corner. What is there to
fear if wonderful things are always going to come your way?
For more advice on overcoming procrastination, contact Claire Bramham,
Clinical Hypnotherapist at Mind & Body Therapy Inc. on 403.397.0011 or
through her website at
www.mindandbodytherapy.ca
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