Do you ever find yourself endlessly scrolling through your phone, consumed by the vortex of social media, then kicking yourself for “wasting” time? Many of us perceive ourselves as lazy or undisciplined when we procrastinate, often comparing ourselves unfavourably to others. We need to understand that procrastination isn’t a result of laziness or a lack of discipline. It’s not something exclusive to us, while “everyone else is smashing it.” In fact, procrastination is an all-too-human trait that we all grapple with.
Reframing Procrastination: Understanding and Addressing the Fear
Procrastination can be more compassionately reframed as avoidance — avoidance of something in your life that stirs fear. This fear can create imaginary obstacles or‘albatrosses’ Page Bob’ and‘Overwhelmed
Seven Steps to Unblocking Procrastination
To combat the paralysis induced by these fears, here are seven manageable steps:
- Write out the tasks you are avoiding to gain clarity on what you’re not willing to face.
- Choose one task to focus on. Celebrate getting this far!
- Break this task down into smaller parts to make it more manageable.
- Select the first part that you can complete within a focused 25 to 40-minute time frame.
- Celebrate breaking the inertia! You’ve accomplished something.
- CapitaliSe on this momentum by choosing the next thing on your list.
- Don’t forget to take breaks to avoid falling back into an all-or-nothing productivity cycle.
Maintaining a sustainable pace is crucial to not only breaking the cycle of procrastination but also to preserving our well-being.
Procrastination and the Neurodivergent Mind
Procrastination can be a significant challenge for neurodivergent individuals, like those with ADHD, where an overload of tasks can lead to inaction and a lack of a rewarding dopamine hit. This creates a cycle of intense productivity followed by exhaustion-induced inertia. Implementing systems and processes, such as standard operating procedures(SOPs),
Embracing Compassion to Overcome Procrastination
Fear of failure and criticism can perpetuate a cycle of procrastination. However, acknowledging that it’s a common, human response to fear is the first step towards a more compassionate approach to ourselves when we procrastinate. It takes courage to face our fears and unpack our avoidance, and there’s no shame in seeking help or establishing systems to manage procrastination.
Remember, compassion is about facing hard truths and doing hard things to better our situation. It’s perfectly understandable to want to avoid things that provoke fear. Rather than berating ourselves for these natural instincts, let’s extend a little more compassion towards ourselves.
Your Invitation
For a deeper dive into the concept of procrastination, and how to approach it with self-compassion, tune into the podcast episode. Hear more about creating systems, reframing procrastination, and practical steps you can take to tackle that dreaded task you’ve been putting off. Embrace the challenge, and start the journey towards a more compassionate and productive you.
