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In today\u2019s fast-paced world, it\u2019s easy to fall into the trap of over-packing our schedules. The drive to be productive, coupled with the pull of constant notifications and endless to-do lists, can lead us to over-schedule and, paradoxically, to procrastinate. <\/p>\n\n\n\n
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Procrastination is a universal issue, with approximately 1.6 hours spent procrastinating every day and about 55 days spent procrastinating on average per year. The average is even higher when looking at students. That is almost 2 months of your year spent unproductively avoiding tasks that need to get done. It is funny how people often wish they had \u2018more time in the day\u2019 but perhaps the time is there, but we are not using it to our full advantage. The main driver behind most people\u2019s struggle with procrastination is lack of motivation or feelings of overwhelm. Chronic procrastination can also negatively impact a person\u2019s mental health as it can increase feelings of stress, anxiety and depression. <\/p>\n\n\n\n
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Have you ever asked yourself, \u201cWhy Am I this Way?\u201d I remember sitting on my floor in college at 1am just starting a 12 page paper due the next day and think to myself \u201cwhat is wrong with me\u201d. I knew this paper was due but I did none of the work for it the last 2 weeks, instead avoided even thinking about it despite it being a constant nagging reminder in the back of my mind that it is worth 30% of my grade. However, the doom it brought about in my mind was brushed away by the sweet, soothing aroma of procrastination and avoidance. Procrastination had me losing sleep, calling out of work to finish papers and stressed out in other areas of my life as well\u2014meanwhile I was the culprit putting myself in these situations because I became addicted to avoiding something until I physically could not put it off any longer. It is a defense mechanism many of us practice. If there is something that causes me anxiety on the right, I\u2019m going left. However, when the thing on the right is documentation that is required for the services you provide at your job (shout out to my social workers out there on the progress note struggle bus!) that pays your bills\u2014something has got to give. <\/p>\n\n\n\n
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So, in this post we are going to dive into the common root causes of procrastination, how to conquer them and boost your productivity so you can live the life you\u2019ve always wanted.<\/p>\n\n\n\n
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1. Understand Why We Over-Pack and Procrastinate<\/h2>\n\n\n\n
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Before diving into strategies, let\u2019s take a moment to understand the root of these behaviors. Why do we over-pack our schedules, take on too many tasks\/demands and then procrastinate? Here are some common reasons: <\/p>\n\n\n\n
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Fear of Missing Out (FOMO):<\/strong> The desire to do more often comes from wanting to seize every opportunity, leading us to say \u201cyes\u201d to everything impulsively because of fear of what would happen if we say no. <\/p>\n\n\n\n <\/p>\n\n\n\n Validation from Busyness:<\/strong> We might associate being busy with being valuable or productive. (If you grew up in a household where love felt \u2018conditional\u2019 based on your actions\/behavior and what you could do for your parents, there is a good chance this is you!) <\/p>\n\n\n\n <\/p>\n\n\n\n Perfectionism:<\/strong> Procrastination can also stem from perfectionism. If we fear our work won\u2019t be flawless, we may delay starting altogether. (This is a common struggle for those with Imposter Syndrome, which we will be talking about in my next blog post-stay tuned!) <\/p>\n\n\n\n <\/p>\n\n\n\n Avoidance:<\/strong> Sometimes, procrastination is a way of avoiding tasks we don\u2019t enjoy or are unsure about. It is normal to avoid uncomfortable tasks that do not bring us pleasure\u2014however it becomes problematic when this avoidance leads to stagnation and delay in areas that are critical to us living the lives we want to live. <\/p>\n\n\n\n <\/p>\n\n\n\n Understanding your \u201cwhy\u201d behind over-committing yourself and procrastinating can empower you to make real changes.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n One way to combat over-scheduling is by understanding what truly matters to you.<\/p>\n\n\n\n <\/p>\n\n\n\n Identify Your Top Priorities:<\/strong> Take some time to reflect on your long-term goals and daily responsibilities. What tasks and projects align most closely with these goals? Sometimes we procrastinate when a job is soul-crushing and just \u2018not for us\u2019. <\/p>\n\n\n\n <\/p>\n\n\n\n Use the Eisenhower Matrix:<\/strong> This tool divides tasks into four quadrants: Urgent & Important, Important but Not Urgent, Urgent but Not Important, and Neither Urgent nor Important. This can be helpful for self-reflection\/evaluation and for using with clients! Focus first on tasks that are Important but Not Urgent to make meaningful progress without last-minute stress, if you feel like that little dopamine kick you get from accomplishing one task will then spill into completing other tasks. <\/p>\n\n\n\n <\/p>\n\n\n\n Another great tip is to evaluate how you feel about your tasks in order to establish, which task do you hate doing the most and then do that one first!<\/p>\n\n\n\n <\/p>\n\n\n\n \n “If it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best t<\/em>o eat the biggest one first.”<\/em><\/p>\n\n\n\n2. Set Clear Priorities<\/h2>\n\n\n\n
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