I will be away next week delivering a new training session on Mental Health and Social Housing. It's an area I'm passionate about, working with a fantastic organisation that truly cares for its staff and residents. However, despite my enthusiasm, I find myself struggling to focus and complete the training presentation. On the bright side, though, my kitchen is immaculate.
I recognise that this is my tendency to procrastinate. It's a challenge I've always faced, and while it's improving with age, I still easily get distracted, prioritising mundane tasks to avoid the work that needs completing. I understand that procrastination is a common human condition, but delving into the psychological science behind it reveals intriguing insights.
If we take a third-wave CBT (Cognitive Behavioral Therapy) approach, we can examine Acceptance and Commitment Theory (ACT). This theory suggests that my values lie in working hard and doing a good job. My fear of failure may lead me to avoid completing tasks, as I'm preoccupied with concerns about potential setbacks.
Understanding this, let's explore some effective strategies to combat procrastination:
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Self-awareness and Kindness: Recognise when procrastination sets in and be compassionate with yourself. Understand that your desire to do a good job is driving your actions.
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Set Small Goals and Remove Distractions: Break down tasks into manageable chunks and set achievable goals. Minimise distractions in your environment to maintain focus.
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Establish Smaller Deadlines: Set interim deadlines for completing parts of the task and hold yourself accountable to these deadlines.
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Task Breakdown: Divide large tasks into smaller, more manageable ones. This makes the overall task seem less daunting and helps maintain momentum.
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Utilise Time Blocking: Allocate specific blocks of time for focused work on particular tasks. This helps structure your day and prevents procrastination.
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Reward Progress: Celebrate small victories along the way. Reward yourself for completing tasks or meeting deadlines to reinforce positive behaviour.
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Practice Mindfulness: Incorporate mindfulness techniques to stay present and focused on the task at hand. This can help reduce anxiety and prevent procrastination.
By implementing these strategies and understanding the underlying reasons for procrastination, we can effectively manage our tendency to delay tasks and enhance productivity. Remember, overcoming procrastination is a gradual process, so be patient and persistent in your efforts.
