Yes! Today you’re finally going to start that novel of yours! Today you’ll start going to the gym and eat healthy. Yes, you have decided on it.
But suddenly, you don’t want to. Everything else seems more interesting; your phone (especially your phone!) or the neighbour’s cat licking their butt. Dammit, even doing the dishes feels more inviting. What the hell is going on?
You my friend, have gotten a case of procrastination. But don’t worry, you’re not alone and you can defeat it!
Psychology Today defines procrastination like this:
”Procrastination is driven by a variety of thoughts and habits but fundamentally, we avoid tasks or put them off because we do not believe we’ll enjoy doing them, and want to avoid making ourselves unhappy, or we fear that we won’t do them well. People may also procrastinate when they are confused by the complexity of a task (such as filing one’s taxes) or when they’re overly distracted or fatigued.”
(https://www.psychologytoday.com/us/basics/procrastination)
Sound familiar? It does to me for sure. I’ve suffered from both depression and anxiety for a long time, and to be honest, I still do. Some days are harder than others. This kind of mental landscape makes doing stuff even more difficult. Things that wouldn’t be that hard in reality, feel much heavier to carry out than they really are.
Why do we procrastinate?
According to Psychology Today, procrastination has roots in anxiety, low self-esteem and perfectionism. Procrastinating protects us from possible failure and judgement of others.
Its too easy to fall into the what’s the point–type of thinking. Why should I do anything? I won’t be perfect ever, I won’t be the best anyways. I find this kind of thinking very toxic, because it seems to me its based on very competitive and even cold ideas of how people should live. Why not just live as we see fit, doing things we like, no matter how good we are at them? Why does someone need to be the top dog? I don’t think this is necessarily the best way to approach things.
So how to cope with procrastination and get things done?
1. Heavily limit your access to social media and online news.
I’m not kidding. All that fearmongering in the news and fake people on social media only makes things feel hopeless. Take the news as a prophecy and you’ll feel the Earth will pretty much implode tomorrow. All these influencers are prettier, fitter and richer than you, so why bother to even try? Especially because of the upcoming Earth-implosion.
Let me stop you right there.
The news mostly seem grim for sure, and I have heavily limited my own doomscrolling for that exact reason. However, news is not a prophecy. Bad things will happen, because that’s just how things are. But good things are all around us. We just rarely see them in the news.
Also, social media is not real. Literarily, many of the users are actually bots these days. And even those who are flesh and blood usually tend to show a very curated view of their lives. Their makeup seems perfect, although its just an advanced AI-filter. They seem to own a Lamborghini, although they just saw it on the street and took a quick snapshot. Influencers don’t usually show their problems or how they actually live. They are entertainers selling dreams.
You need to understand these things. Only then can you stop comparing yourself to others and are able to defeat procrastination.
2. Be empathic towards future you.
If you don’t do what needs to be done now, the future you will have much more difficult road ahead. Think of them as your closest friend. Would you intentionally make them suffer? Think about all the great things the future you will be able to do if you take the plunge.
3. Cut big projects into smaller chunks that are easier to do.
For example write half a page instead of two full pages. If your plan is to get healthier, start going for walks and limit the amount of red meat you eat. You don’t have to start with an intimidating gym-program or become a full vegan. Little chunks, little steps.
4. Give yourself time.
Fundamental life changes, including behavioral changes, take time. You can’t fix eveything in a week or a month. Like I’ve mentioned before, your brain doesn’t like changes. Rather, give yourself a timeline of years to achieve something. Every month takes you forward a small step and it keeps the pace realistic for forming new habits.
I have followed these 4 steps myself and things have absolutely improved. I still struggle of course (for example writing this lol), but I am mostly able to actually forward the projects I find important (like this blog).
Keep following my blog, and I’ll tell you more of how I do things. I’ll keep things honest and direct. If I mess up, I’ll tell you. Because failure is a failure only if you let it be one 🙂
~Minna~
Leave a Reply