Tag: #procrastination

Identifying Obstacles: Factors That Could Interfere With Your GoalsI

Daily writing prompt
How often do you say “no” to things that would interfere with your goals?
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By Kavita Dehalwar

Setting goals is the first step towards turning the invisible into the visible, as Tony Robbins famously said. Yet, along the journey towards achieving those goals, one often encounters numerous hurdles and obstacles that can hinder progress. Understanding these potential roadblocks is crucial for navigating them effectively. Here, we delve into some common factors that could interfere with your goals and how to overcome them.

  1. Lack of Clarity: Unclear goals can be a significant hindrance. If you’re unsure about what you want to achieve or why you want to achieve it, you’re more likely to be derailed by distractions or lose motivation along the way. Take the time to define your goals clearly, making them specific, measurable, achievable, relevant, and time-bound (SMART).
  2. Fear of Failure: Fear can paralyze even the most well-intentioned individuals. The fear of failure often stems from a concern about what others might think, a lack of self-belief, or a fear of stepping out of one’s comfort zone. Recognize that failure is a natural part of the learning process and a stepping stone towards success. Embrace it, learn from it, and keep moving forward.
  3. Procrastination: Putting off tasks until later is a common habit that can impede progress towards your goals. Procrastination often arises from a combination of perfectionism, lack of motivation, or feeling overwhelmed. Combat procrastination by breaking your goals down into smaller, more manageable tasks, creating a schedule or to-do list, and eliminating distractions.
  4. Negative Self-Talk: The voice in your head can either be your greatest cheerleader or your harshest critic. Negative self-talk can erode confidence, diminish motivation, and lead to self-sabotage. Practice self-awareness and challenge negative thoughts by replacing them with positive affirmations and focusing on your strengths and past successes.
  5. Lack of Resources: Whether it’s time, money, skills, or support, a shortage of resources can pose a significant obstacle to achieving your goals. Identify the resources you need and explore creative ways to acquire or leverage them. This might involve seeking out mentors or collaborators, investing in self-education, or finding alternative solutions.
  6. External Distractions: In today’s hyper-connected world, distractions abound. From social media notifications to unexpected interruptions, external distractions can derail your focus and productivity. Set boundaries, establish a conducive work environment, and practice mindfulness to stay present and focused on your goals.
  7. Unforeseen Circumstances: Life is unpredictable, and unexpected events can throw a wrench into even the best-laid plans. Whether it’s a sudden illness, a family emergency, or a global crisis, unforeseen circumstances can force you to reassess your priorities and adjust your goals accordingly. Cultivate resilience and adaptability to navigate these challenges with grace.
  8. Lack of Accountability: Without being held accountable, it’s easy to lose sight of your goals or slack off when faced with obstacles. Find an accountability partner, coach, or mentor who can provide support, encouragement, and accountability along your journey. Regular check-ins and progress tracking can help keep you accountable and motivated.
  9. Perceived Limitations: Sometimes, the only thing standing in the way of your goals is your own limiting beliefs. Whether it’s a belief that you’re not good enough, smart enough, or deserving enough, these self-imposed limitations can hold you back from realizing your full potential. Challenge these beliefs, expand your comfort zone, and adopt a growth mindset that embraces challenges and sees failures as opportunities for growth.
  10. Lack of Persistence: Rome wasn’t built in a day, and neither are most goals achieved overnight. Persistence is key to overcoming obstacles and staying the course, even when the going gets tough. Cultivate resilience, stay committed to your goals, and remember that every setback is just a temporary detour on the road to success.

In conclusion, while the path to achieving your goals may be fraught with obstacles, it’s important to remember that each challenge presents an opportunity for growth and learning. By recognizing these potential barriers and implementing strategies to overcome them, you can stay focused, motivated, and ultimately, achieve success in pursuit of your goals.

References

Burton, D., & Weiss, C. (2008). The fundamental goal concept: the path to process and performance success.

Dehalwar, K., & Singh, J. (2016). Challenges and strategies for the improvement of water management in Bhopal. European Scientific Journal, 12(2).

Godshalk, V. M., & Sosik, J. J. (2003). Aiming for career success: The role of learning goal orientation in mentoring relationships. Journal of vocational behavior, 63(3), 417-437.

Hall, D. T., & Foster, L. W. (1977). A psychological success cycle and goal setting: Goals, performance, and attitudes. Academy of Management Journal, 20(2), 282-290.

Johnson, D. W., Johnson, R. T., & Stanne, M. B. (1989). Impact of goal and resource interdependence on problem-solving success. The Journal of Social Psychology, 129(5), 621-629.

Locke, E. A. (1967). Relationship of success and expectation to affect on goal-seeking tasks. Journal of personality and social psychology, 7(2p1), 125.

VandeWalle, D. (2001). Goal orientation:: Why wanting to look successful doesn’t always lead to success. Organizational Dynamics, 30(2), 162-171.

PROCRASTINATION LAZINESS OR GENIUS?

We’ve all been there, the deadline is looming , time is running out yet we find ourselves scrolling endlessly through Tick Tok or Instagram we know that we have work to do, that sense of fear is slowly crawling into the back of our mind yet we still don’t feel like doing anything why is that? what makes us feel like that? In this article let’s take a deeper look at procrastination.

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What is procrastination?

From a psychologist’s point of view procrastination can be defined as an intentional, self-imposed delay in initiating or completing a task that needs to be done. It is a complex behavior that involves delaying or avoiding a task despite the fact that there will be negative consequences, and usually human beings try to avoid negative consequences. This behavior is often linked to factors like low self-esteem , lack of motivation and perfectionism. People who procrastinate can go through feelings like shame, guilt, stress and frustration which can further fuel the cycle of procrastination. But its important to remember that not all procrastination is bad, sometimes procrastination is good as it can bring creative solutions to problems. This is because even when we are procrastinating and doing nothing our brain is still working on the solution sub consciously and this can lead to unexpected solutions and breakthroughs. So the key is to find a balance between procrastination and productivity.

Why procrastination can be helpful and harmful

Procrastination can be viewed from two different perspectives, It can be viewed as negative and harmful or positive and helpful. From a negative point of view procrastination can be seen as a destructive habit that can lead to missing deadlines, low quality of work, increase in stress, anxiety and frustration and feeling of low self-worth and confidence. All these are negative results of procrastination.

But on the other side procrastination can be seen as natural and even beneficial to creativity. This is because when we procrastinate we allow our mind to wonder endlessly, this can help us bring “out of the box” solutions to the problem at hand or approach the problem from a different perspective. In this sense procrastination can be seen as a tool for fostering creativity and innovation.

So procrastination has two sides to it’s coin. There is a fine line between healthy procrastination and harmful procrastination. Healthy procrastination involves taking breaks and allowing your mind to wonder, rest and recharge. This gives your brain time to get inspired and come up with original and innovative ideas like a funny name or a thought provoking article. For most procrastinators their best ideas come when they are under pressure. On the other hand harmful procrastination involves constantly putting off work and failing to meet our responsibilities.

Why do we procrastinate?

Ok, so now that we know the meaning of procrastination and the two perspectives of procrastination, lets answer the next question, why do we procrastinate? One main reason for why people procrastinate is, because our brains are wired that way. We always tend to prioritize short term rewards over long term rewards i.e. we naturally look for immediate gratification even if we are putting off something that’s more important in the long run. Neurologically procrastination is linked to prefrontal cortex, which is the part responsible for decision making, planning and impulse control. So reduced activity in this region can make it harder for us to prioritize and make decisions. At the same time procrastination is also linked to increased activity in the limbic system, this is the part responsible for emotion and pleasure. during procrastination we often engage in activities that provide immediate gratification like scrolling through social media, which gives us a dopamine rush and makes us happy.

Another factor that contributes to procrastination is “analysis paralysis”. This is the tendency to overthink and overanalyze a task to a point where it becomes overwhelming and we don’t know where to start. Whenever we have to do a daunting task its natural for us to avoid it altogether.

The reason behind why we procrastinate is multifaceted but by understanding the underling factors that contribute to procrastination we can develop strategies that reduce negative procrastination and find the balance to become more productive in our everyday life.

Strategies to reduce procrastination.

Identify the root cause: Understanding why we procrastinate can help us develop strategies for overcoming it. Some common causes for procrastination includes fear of failure, lack of motivation, and feeling overwhelmed. By identifying and addressing these issues we will be able to reduce procrastination.

Breaking tasks down to simpler steps: Large complex steps can be overwhelming so by breaking them into smaller simpler and manageable steps the task would look doable and procrastination reduces.

Set realistic deadlines: Setting deadlines can keep us on track and hold us accountable. However it is important to set realistic deadlines so that we don’t feel pressured or overwhelmed.

Eliminating distractions: Distractions like social media ,TV programs and so on can contribute to procrastination. By eliminating these distractions we can be focused on making progress in our work.

Focus on benefits: Always focus on the benefits of completing a task, for example completing a work project on time can help you get promotions or other incentives. Similarly finishing a school work early can give you more freedom to go out and play.

Practice self-compassion: Negative self -talk and and harsh self criticism can lead to negative procrastination. Practicing self compassion and developing the ability to forgive ourselves for minor mistakes and imperfections can help build a positive mindset and help progress towards our goals.

In conclusion, finding a balance between healthy and unhealthy procrastination is like walking a tightrope, it requires planning, skills, focus and a safety net. While it is important to understand the negatives of procrastination we shouldn’t overlook its positive sides. So let’s procrastinate strategically.

And if all else fails remember the wise words of author Douglas Adams: “I love deadlines. I like the whooshing sound they make as they fly by.” Happy procrastinating!

How To Break The Procrastination Cycle & Get Things Done

It’s 9 in the morning. You are fresh and focused and all set to work on that challenging project which needs to be completed urgently. You sit at your desk and fire up the laptop and while waiting for it to boot, you reach for your phone and then, as if on auto pilot, you find yourself opening Instagram (or Facebook or YouTube or news or whatever that is that you are obsessed with!) and start scrolling, and bam, the next thing you realise is it’s already 11, you are exhausted and you haven’t even logged in. Sounds familiar ? What exactly do you think happened here? Where did all that morning energy go ? Did the time just fly ? Well, this trap that most of us fall into is nothing but procrastination. 

What is Procrastination ?

Procrastination usually involves doing something easy or enjoyable instead of the unpleasant but important things that you are supposed to be doing. It is the irrational avoidance of a task or an activity. Most of the time we confuse it with laziness. Though outwardly both of them may seem similar and produce almost the same outcomes, they are fundamentally different.

Procrastination vs Laziness

Laziness is when a person is unwilling to put in the effort or energy needed to carry out a task. It is about avoiding responsibilities completely.Procrastination, on the other hand, is when a person has an intense desire to do the task and is even willing to put in the effort needed, but is stopped by an inner resistance or barrier that has been put up between his mind and the task at hand. Say for example, on a Sunday if you decide that you are not going to do anything but curl up on the couch and binge watch your favourite show, then you are deliberately making a choice not to do anything else at all on that day. On the other hand when you have an important assignment to submit and the deadline is fast approaching but you decide to put it off and  watch Netflix instead, then that’s a classic example of procrastination.

Effects of Long Term Procrastination

Long term procrastination can have serious adverse effects on our mental and physical health.The longer you procrastinate, the more overwhelming the task becomes, which in turn may cause anxiety, guilt and stress. Overall productivity of the individual decreases over time with procrastination and this might even lead to depression. As our mental health and physical health are deeply intertwined, a decline in one can have a serious negative impact on the other. Over time, chronic procrastination not only has productivity costs but also impacts our physical and mental wellbeing adversely.

Causes of Procrastination

Procrastination may stem from the need of the emotional part of our brain for instant rewards. When you have to deal with a task that is overwhelming or boring or unpleasant, the brain tries to find out ways to avoid doing it by replacing it with something easy or comfortable or instantly gratifying. And the momentary relief that the brain feels while putting off the task is the reward it gets for procrastination. And it’s our natural tendency to repeat things that we are rewarded for and thus this becomes a cycle rather than a one-off behaviour.

Procrastination may also be due to underlying mental health issues. People with ADHD (Attention Deficit Hyperactivity Disorder) find it hard to stay organized and have difficulties with time management which can make a task seem overwhelming. 

Those suffering from depression tend to have low self esteem which makes them doubt their ability to successfully complete a task. Anxiety also plays similar tricks on the brain and instills a fear of failure and lack of confidence in the person. 

Surprisingly, perfectionists are often procrastinators.The fear of doing a task imperfectly can lead them to putting off the task indefinitely. 

Certain other traits like poor decision making skills, lack of structure, ambiguity, absence of personal meaning and lack of instant gratification may also lead to procrastination.

How to Overcome Procrastination ?

  • If you are procrastinating because you find it boring or unpleasant, then try to focus on the long term benefits of completing the task. Identifying the long term benefits would help in aligning your present self with the future self. Also, it is equally important to focus on the consequences of putting off the task.  Think about all the ways in which not doing this task would affect you. Listing down the impact of avoidance of the task in the major areas of your life would give a realistic view about the situation and give the brain that necessary push to get you started on the task.
  • The brain finds it easier to deal with tasks which are unambiguous and properly structured. When you have a pile of half finished or pending  tasks, your brain goes into a state of panic, which makes focusing even on a single task difficult. Setting a roadmap with well defined milestones and breaking down the task into tiny manageable units can help in tackling those tasks which might otherwise seem overwhelming. Knowing what, how and when to do a task brings about a structure and clarity to the task.
  • More often than not, procrastination may also be a result of underlying mental health issues. Emotional regulation and stress management under the guidance of a therapist may be the best course of action in such cases.
  • In most cases, the biggest challenge one may face is in getting started on a task. For those struggling with the starting trouble, taking the tiniest possible first step would help in overcoming the inertia. Keep a timer for 5 minutes and tell yourself that you would stop after 5 minutes and get started on the task. Once you are successful in getting the brain to stay focused for those 5 minutes, then you are most likely to get into the flow of the task and continue doing the task. Just push yourself to take that initial step and the rest will follow.
  • Fear in any form – The fear of failure, fear of judgement or fear of rejection- holds you back from getting out of your comfort zone and is yet another reason why most people procrastinate. List down all possible fears and  worst case scenarios that you have conjured up in your mind. Once you have it all listed out right in front of you, analyse each of the scenarios. If you feel that your fear is logical and rational, then try and find ways to combat it. Cross out the irrational ones. Think about your whys and about what really matters to you. Ask yourself – Would you rather do it and face the consequences or give in to your fears and regret not doing it, years later ? 
  • The brain often looks for instant rewards. Putting off a boring or difficult task provides a relief which gives the brain the much needed instant gratification. Unless you give the brain a better offer, it continues to find ways to satisfy its craving for quick rewards. So rewarding yourself with a treat after the completion of a milestone would be a good idea to trick the brain into doing similar difficult tasks. Also focusing on and internalising the ‘feel good vibes’ that you get once you complete a difficult task would make the brain crave for such similar experiences which would eventually help in breaking the procrastination loop.
  • Thanks to scroll-culture, the attention span of most of us today has reached almost to the level of a goldfish’s. It just takes a beep from the phone or a mail pop up or even the sound of our own internal voices for us to get distracted. Not surprisingly, people who have difficulty in staying focussed on the task at hand tend to be master procrastinators. So stay away from the phone, close all those unnecessary tabs and if possible disconnect from the internet before you start an important task. When it comes to the constant chatter of your mind, try and find ways to calm it down through meditation or other calming techniques. You can also try writing down the random thoughts that come to your mind during a task so that they can be dealt with later. Assuring the brain that you have set aside a certain amount of time to deal with those thoughts will help in calming it down and bringing the focus back to the work that you are doing.
  • Last but not the least, rephrase your inner dialogue. When you tell yourself that you have to or you need to do a task, it creates an internal pressure on you to do it. The phrases ‘Have to’ or ‘Need to’ creates an impression that you have no choice but to do the task. Most of us do not like it when somebody forces us to work, even if we like the task. The rebel in you starts to resist and finds ways to avoid doing it. The conflict here is between you and your internal voice. So, be it any task,  rephrasing the internal dialogue to ‘I want to’ or ‘I choose to’ , puts you in a position of power. Here, you are not doing it because you have to, rather you are doing it because you want to. It makes you feel more in control and you start owning the work. Once this change in perception happens, it’s much easier to do the task, because hey, you are the boss and you are doing only those things that you really want.

To sum up, procrastination can be best described as the constant conflict between your present self and the future self. While the future self  has big dreams and goals for you and constantly comes up with ideas and plans for your bigger and better future, the present self pulls you towards the most instantly gratifying and comfortable option available. To break out of this habit loop, it is important that you learn how to manage your emotions and moods. I hope and wish that the tips mentioned above would help you kick-start your journey towards curbing procrastination. Good Luck !

Ways to Stop Procrastination

One of the common things human beings are suffering from is procrastination. It is the act of delaying or putting things off for a later time. Even a person who is well-organized and disciplined tends to fall into this well of procrastination. Believing that repeated minor delays will not hurt you in a long run is nothing but a form of procrastination. If you are delaying the task, having trouble acting on them, or are unable to manage distractions then you are procrastinating.

Procrastination can lead to –

  • Ruining your career
  • Wasting your precious time
  • Making poor decision
  • Ruining your relationships
  • Resentment from family and co-workers
  • Making poor decisions
  • Lower self-esteem
  • Stress on your health

“Success is not a place at which one arrives but rather the spirit with which one undertakes and continues the journey.”

– Alfred Nobel

But this needs to stop right now otherwise you will be in great trouble. Here are some ways that will help you to overcome procrastination

  • Manage your environment

Working in a space where you are surrounded by positive energy will enhance your ability to do the work efficiently.

  • Take baby steps

Break down the items on your list into small, manageable steps so that your tasks don’t seem so overwhelming.

  • Make a to-do list

This will help you to keep track of things you would be doing the following day. By this, you don’t have to waste time in the morning. You know what are your plans for the day and you will start your day with a clear picture.

  • Eliminate distractions

Eliminate the distractions that force you to procrastinate. If you are distracted by social media so deactivate it for a short period of time. Turn off your notifications and focus on what you are doing.

  • Start today

Once you’ve figured out what is the task for the day, you must take immediate action. Muster the courage and give it a start with a positive note of completing the task without any distraction.

  • Hang out with people who don’t procrastinate

Hang out with people who inspire you. They’ll infuse some of their drive and spirit into your work ethic.

  • Reward yourself

When we tell ourselves something like, “I’ll do it first thing tomorrow morning,” that provides another reward in the form of positive emotions. You see, when we imagine ourselves engaged in some future action that we perceive as beneficial, we feel good about ourselves.

  • Increase self confidence

Students who believe that they won’t be successful at the task at hand are more likely to procrastinate. One way to increase their confidence is to highlight how others who have been in a similar position have been successful.

  • Perfectionism

Don’t strive for perfectionism. It is better to do something 80% than having done nothing. As the saying goes “Well done is better than well said“.

  • When your plan is failing, RE-PLAN

Some goals weren’t meant to be achieved then take a step back and decide what it is exactly that you want to achieve and what steps you should take to get there.

How to beat Procrastination?

First of all we should know what is procrastination?

When you google up about this the definition that will pop up on your phone is “The action of delaying or postponing something”. The main reason why everybody do procrastination is not prioritizing the correct amount of work or the tasks to be done on that day. When you prioritise your work always start by writing low-priority tasks.

The main reason why we should list the low-priority tasks are we will get the energy to start of our work. If you list high-priority tasks and the moment you see them you will definitely jump into skipping them. 

If you find a task that is very long and you are not interested in doing it don’t do that if it has a long time to complete. Because when you do something without any interest or upon force the work will not look good. And you will keep on cursing the work till the time you finish it. But, make sure you add them in your task or to-do-list after some days. So that you will get some motivation or you will get some energy to do that work.

Suppose if you are starting a high-priority task grab a cup of coffee in the middle of your work to get freshed or do something you like. But, don’t go through social media for a long time because in the end you will spend all your time on it and the day will easily get over. Instead you can take short naps. Taking short naps are really useful because your brain gets refreshed. And the ideas you need for the task will easily pop up.

Also you can do a self test, and you will be able to analyze that you are procrastinating. You can easily identify it if you are doing some work on the last minute and submitting it just before on time. These things are the perfect examples that you are procrastinating. Procrastinating is the only easy art that everyone can learn within a short span of time. This will become a major drawback in your career if you don’t give a damn about it for a long time.

You can adopt some strategies. Give yourself a reward if you complete some tasks on time. For example if you are asked to submit a project within two days and you are submitting 5 hours ahead of the time give yourself a chocolate or something that you like. This will boost up your mood. Only we can make our lives successful. People will not guide you all the time. They can’t come like your shadow. So, we have the capacity to beat the procrastiantion.

Have this imagination in your mind. How I can spend my time if I complete the task on time? You will be able to spend more time for yourself. You can easily watch Netflix, binge watch shows, have a walk in terrace, and read a book. These things will be amazing only if you have completed the task. If you do them without completing them then it will interrupt your happiness often. But, you can take some short breaks and do them but only as a short break not a long-term break.