On certain days, we wake up with a work project or overdue tasks on our minds and feel a sense of dread in our chest. Although we know we must address them today, we may find ourselves unexpectedly deep-cleaning the bin instead of attending to emails or more important tasks.
What Is Procrastination?
Procrastination is a common human tendency. According to Psychology Today, summoning the willpower to focus and complete tasks usually helps improve productivity. Psychologists have found that procrastination is not primarily about time management but rather a coping mechanism to avoid an unpleasant task when we are leaning toward a temporary mood lift. Timothy Pychyl, a professor at Carleton University in Ottawa specializing in procrastination studies, refers to this behavior as giving in to feel good.
Types of Workplace Procrastination
Two primary forms of workplace procrastination:
- Online Procrastination. Also known as cyberslacking or cyberloafing, occurs when individuals spend work hours engaging in non-work-related activities on digital devices, such as browsing social media sites on one's phone or engaging in other online distractions.
- Offline Procrastination. Another form of workplace procrastination, also known as soldiering, occurs when individuals spend work hours engaging in non-work-related activities without using digital devices, including taking long breaks, gossiping, or daydreaming instead of focusing on work tasks.
Steps to Manage Procrastination
The next time you are not motivated to tackle a task, consider these three steps:
Acknowledge Your Emotions
When you find yourself procrastinating, recognize that it is not due to laziness but rather fear. Procrastination often arises from avoiding the unpleasant emotions associated with a task that can stem from fear of failure, fear of success, or fear of not meeting perfectionist standards. Fear is a potent emotion, which, when confronted with tasks that trigger discomfort, gives us an anxiety that prompts us to avoid them altogether. However, seeking temporary relief through distractions like scrolling through social media only masks the underlying issue. By acknowledging and confronting your emotions, you can start to manage them effectively.
Forgive Yourself for Procrastinating
Pychyl and other researchers have discovered that practicing self-forgiveness is one of the most effective strategies for procrastinators, who are generally less compassionate toward themselves. Forgiving yourself can reduce the guilt associated with procrastination, removing one of the primary triggers for procrastination.
Just Get Started
Pychyl suggests that many of us incorrectly assume that our emotional state must align with the task at hand. However, in reality, you will seldom feel motivated. Instead of allowing your emotions to dictate your actions, Pychyl advises you to "Just get started" rather than pressuring yourself with the daunting command of "Just do it."
Break down tasks into smaller, achievable steps. Completing a modest action can contribute to progress and enhance your feelings about the task, boost self-esteem, and thereby reduce the urge to procrastinate. This approach also shifts your focus from emotions to action, enabling you to complete tasks more effectively.
