Sometimes I don’t start a task until the risks of further delay have become more stressful than the doing. There is always a seemingly legitimate distraction (like blogging!) available…
There is substantial research into this phenomenon. After a decade long meta-analysis project, Piers Steel said: “Essentially, procrastinators have less confidence in themselves, less expectancy that they can actually complete a task.”
So, to reduce procrastination, should I (a) increase stress associated with delays; or (b) make action less stressful?
Taking it as given that I am pleasure-seeking (not depressed) and that procrastination is about impulse control, here is a tentative strategy for reducing procrastination.
- Identify. Which task makes me feel most anxious? That is the task likely to waste my time and energy the most.
- Eliminate. Delegate stressful tasks to someone more capable, if possible. There is no point doing hard emotional work unless it is necessary.
- Calm. Always approach the stressful task via structured relaxation – a calming activity such as breathing, meditation, prayer, exercise, breadmaking.
- Socialise. Involve a friendly companion. ‘Belongingness’ soothes anxiety and builds confidence.
- Associate. Couple stressful tasks with satisfying activities. By this, associate good feelings with the unpleasant task.
- Atomise. Write targets that can be quickly achieved. Enjoy the feeling of success on completion of small steps.
Experiment begins….
References
- Image from http://www.wittysparks.com/wp-content/uploads/2007/10/confusion_1.jpg
- University of Calgary (2007, January 10). We’re Sorry This Is Late … We Really Meant To Post It Sooner: Research Into Procrastination Shows Surprising Findings. ScienceDaily. Retrieved May 5, 2008, from http://www.sciencedaily.com /releases/2007/01/070110090851.htm
- Steel, Piers 2007, The Nature of Procrastination: A Meta-Analytic and Theoretical Review of Quintessential Self-Regulatory Failure. Psychological Bulletin, Vol 133(1), Jan 2007. pp. 65-94. [Journal Article]