Tag Archives: procrastinate

Procrastination: Normal vs. Problematic

Not all procrastination is created equal. We all procrastinate, probably every day. It is very normal to put off doing tasks for a variety of reasons: you don’t feel like doing the task; you’d rather do something else; the task will take longer than the time available; you don’t have enough mental energy for the task; the task is too hard to do on your own; the task is not the most important thing to do at the moment, etc. The list goes on and on.

It is normal to procrastinate. You can’t do everything at once. You must make choices about how to use your time and energy. I might put off taking the garbage out tonight or put off taking suitcases to the attic. If I wait to do those tasks for a day or two, there will only be a minor inconvenience. That is what I call “normal” procrastination.

If those tasks are not accomplished for a week, and other tasks are put off as well, what began as minor visual and perhaps olfactory disturbances could grow into a more serious problem, one that will take much more time and energy to address. What started as normal procrastination then becomes “problematic” procrastination.

Normal procrastination is usually short-term, involves small, less important tasks, and results in few serious consequences. It becomes problematic procrastination when small tasks are postponed more frequently and for longer periods of time or when important tasks (e.g. those that affect finances, job, relationships, health) are put off to the point of crisis. The price for problematic procrastination can be very high — loss of reputation, job difficulties or loss, relationships challenges or divorce, deterioration or loss of residence, financial difficulties (problems with the IRS, bankruptcy, ruined credit), and health deterioration to name a few.

We all procrastinate. Do you procrastinate in a way that has no serious consequences or does it lead to challenges in many areas of your life? If you would describe your procrastination as problematic, your procrastination could be caused by ADHD. ADHD is a mechanical problem in the brain whose symptoms include difficulty with starting tasks (procrastinating), particularly those that are boring and uninteresting.

If you have ADHD or think you have it, treatment for the disorder can help you procrastinate less and get more done. Schedule a FREE 30-60 minute Back on Track phone coaching session today to discuss your procrastination challenges and options for help to procrastinate less and be more productive.

Change Your Thoughts, Procrastinate Less

Procrastination is a choice fueled by convincing thoughts. I became fully aware of this recently

When a task seems too big, take your focus off the forest and start with a tree!

When a task seems too big, take your focus off the forest and start with a tree!

when a coaching client told me that in her effort to procrastinate less she’d begun to watch her thoughts prior to procrastinating. 

As expected, certain thoughts showed up time and time again. Her thought repertoire included: I’m too tired; it will take too long to do; I don’t know how to do this; I don’t want to waste time trying to figure out how to do this; it’s too big; and I probably won’t finish it anyway. Sound familiar? 

Did you notice the energy of those words? Primarily negative and energy draining. Of course you are going to procrastinate if limiting thoughts and beliefs predominate! Negative thoughts breed stagnation.

Becoming aware of your procrastination thoughts is the first step to reducing procrastination. What are your procrastination thoughts? Once you recognize the thoughts that lead to procrastination, you can counter those negative thoughts with a dose of reality and with positive thoughts that encourage taking action. Following are some examples.

Countering Procrastination Thoughts

“I’m too tired.”

Dose of reality: Who hasn’t used this thought to put off sorting mail, starting a new project, etc.! The truth is that intentionally taking action to accomplish any task can give you energy. When you are not taking action, your energy stagnates. When you step into action, you break the stagnation and free energy that is available is then available to you.

More helpful thoughts: “Am I really tired or am I procrastinating?” “I can always take one step.”

“I don’t know how to do this.”

Dose of reality: It’s amazing how long this thought will keep people stuck. You may not know how to do the task, but I’ll bet you know someone who does know how to do it. Or, you probably are capable of seeking out resources to help you accomplish the task. What if you ignored that shut down message and spent a few minutes considering what needs to be done? Perhaps you might even be able to figure it out on your own. 

More helpful thoughts: “I may not know how to do it, but I can ask for help.” “ I have been successful figuring things out in the past. I can do it now.”

“It’s too big.”

Dose of reality: This statement reflects shut down due to overwhelm. Some people can only see the forest, not the trees. The forest is daunting. A single tree is manageable. Any task can be broken down into small steps if you take your eyes off the forest and look at the trees that make up the forest. If you take a tree (small step) at a time, you can get a big task done. Some tasks really are to big to tackle on your own. That’s when it’s time to ask for help.

More helpful thoughts: “This task is too big to do all at once. I can do it one step at a time.” “I can do this task with help from _____________ .

Watch your thoughts! Notice which thoughts keep you procrastinating. Look for and use new positive thoughts to motivate you to get unstuck and moving in the direction you want to go. As you procrastinate less often, you’ll feel the weight of procrastinated tasks lift, you’ll be more productive, and your self-esteem will grow.