How to overcome procrastination

Procrastination is described the act of deferring, delaying or even postponing tasks, despite the obvious awareness of possible negative outcome or consequences, while opting to focus on less significant tasks.

It includes subtle acts like missing appointments, late submission of assignments and even avoidance of difficult conversations or topics.

We all suffer from missed deadlines and failure to accomplish tasks from time to time, so what separates this widespread concern from the usual relaxation or even acts of laziness?

An individual may habitually put aside tasks intentionally, even though they possess the desire to have it accomplished. This overwhelming lack of ability to initiate, is what separates it from the usual acts of laziness.

Over time this habit can negatively impact an individual's mental wellness, with feelings of stress, anxiety, loss of control, low self-esteem and even anger.

Setting it farther apart from relaxation, which leaves one energized and rejuvenated, procrastination may lead to low energy levels and sadness.

Procrastination also leads to unintended consequences at work leading to reduced productivity, reduced work quality, negative team dynamics, toxic stress, increased cost of operations and may negatively impact career prospects.

Whereas some studies have shown that this act is heritable, other triggers like poor time management, perfectionism, fear of failure and easy distractibility have been implicated.

Psychologists have opined that procrastination may be linked to certain conditions like attention deficit hyperactivity disorder, depression and other conditions that lead to impulsivity.

It is important us to understand the various angles to this habit, that is said to affect almost 20-25 per cent of the adult population worldwide, in order to devise tips and remedies that improve productivity, feeling of accomplishment and overall wellbeing.

What to do

How can we tackle chronic procrastination both at individual and organizational level?

Adoption of time management strategies that includes techniques such as the Pomodoro, where one intensely focuses at a task for 25 minutes then takes a short break. Or time blocking, which involves scheduling specific tasks for certain periods are key.

Reduction of common distractions like noise, unscheduled meetings or even social media use can improve focus. The digital space has turned into a major source of distraction, and this can be tackled by use of digital tools that block distracting apps or sites during certain durations or tasks.

Breaking large tasks into smaller more manageable ones in order to reduce the feeling of being overwhelmed, while enhancing a sense of accomplishment as one completes each small task, is encouraged.

This technique coupled with setting of short hard deadlines, for each task leads to feeling of urgency hence reducing the tendency to wait till the last minute.

Finally, adoption of techniques like the Eisenhower box that prioritizes tasks based on urgency, and importance. Other methods include tho that encourgae you to "eat that frog" where the most challenging or unpleasant tasks are tackled first thing, sets a tone for productivity throughout the day.

Some chronic cases requiring formal medical treatment or psychotherapy techniques should be appropriately reviewed and managed.

- The writer is a licensed psychologist/psychiatrist clinical officer and lecturer KMTC Meru Campus