by Blair Irish, General Contributor Procrastination is often falsely associated with poor time management skills and laziness. This perspective of procrastination targets the individual and accuses them of being the source of all their problems. What if I told you that procrastination is much more than that - that it is a process deeply rooted in our psychology? By first identifying the real reason we procrastinate, we are then able to identify useful ways to overcome our procrastination.
Now that you know why we procrastinate, I am going to share with you the steps of overcoming procrastination. Lucky for you, you are already part way there! Step 1: Awareness Becoming aware of the reasons for why we procrastinate is the first step to overcoming it! This is key to being able to figure out ways of making it stop (Voge, 2007). By understanding the function of procrastination, you are better able to weaken its impact and make it easier to stop. Whenever you feel yourself beginning to procrastinate, reflect on why you are doing it and what you are protecting yourself from. Step 2: Time Management Techniques Some procrastinators may have implemented time management techniques but are using the wrong ones. The most effective time management practices are those which assist with the reduction of anxiety and fear, while simultaneously promoting satisfaction and reward for the completion of tasks (Voge, 2007). On the other hand, time management techniques which are rigid, emphasize the scale of tasks, and increase anxiety levels can be counterproductive. Instead of making a long ‘To-Do’ list of tasks you must accomplish each day, set reasonable goals for yourself by breaking larger assignments into smaller parts (Voge, 2007). And don’t forget to allocate time for things that bring you joy to reward yourself and all your accomplishments. Step 3: Motivation A shift in perspective may be a necessary step in overcoming procrastination. Look intrinsically and consider what your reasons are for accomplishing your tasks. If your reasons focus on negative feelings and outcomes, such as fear of failing, consider what positive associations you could make with them instead (Voge, 2007). For example, writing down some reasons why you enrolled in a specific course and what you are hoping to gain from it, can help you focus and try to accomplish your goals and develop a positive motivation towards their completion. Step 4: Be Actively Engaged Often while in lecture, I find myself thinking about all the other tasks I must accomplish that day and end up completely missing everything that is being said. If you are like me, then accomplishing this step may not be easy, but staying actively engaged in your classes can be extremely beneficial in overcoming your procrastination (Voge, 2007). By not maintaining attention during lectures, it can become difficult to gain a good understanding of the course material which can make it difficult to find the motivation to complete course assignments. However, if you can generate a good understanding of the course and how it is relevant to you, it may make completing those assignments that much easier! To summarize, through awareness, effective time management techniques, building motivation, and staying engaged, you will be on the right track to overcoming your procrastination! I hope this has been a helpful guide for those of you who, like me, are struggling with overcoming procrastination and accomplishing goals. Blair is an undergraduate student at the University of Guelph. Are you interested in submitting a post to GetPsyched? Make sure you fill out our submission form and send it back to us so we can showcase your ideas! Edited by Nida Ansari. References
Voge, D. J. (2007). Classroom Resources for Addressing Procrastination. Research and Teaching in Developmental Education, 23(2), 88–96. Retrieved October 18, 2021, from https://mcgraw.princeton.edu/understanding-and-overcoming-procrastination.
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