Procrastination
Written by: Jim Arndt, MS
CIGNA Behavioral Health
There are sometimes tasks or decisions in our lives we'd like to avoid doing
or making, or better yet, ignore. It can be easy to put off making a hard
decision. Duties we dislike, either at work or at home, might be put off, or
their importance minimized. These are examples of procrastination. What,
exactly, is procrastination, you may ask? Merriam-Webster's 2005 Online
Dictionary the definition of procrastination is: "To put off
intentionally the doing of something that should be done." In Latin it
literally means, "Forward to tomorrow."
Why do we procrastinate? Perfectionism, feelings of inadequacy, and fear of
discomfort can be part of the process of procrastination. We have a tendency
to justify or excuse our procrastination. We use behaviors such as
thought-blocking, stall tactics, and even blaming others for our
incompletion of "dreaded tasks".
Now that we have identified what procrastination is, let's look into some of
the signs and symptoms. The signs and symptoms can include:
- Elevated stress and anxiety levels as deadlines approach.
- Inability to focus on making a decision or completing a task.
- Rationalization or an excuse not to make a decision or complete a
task.
There are ways to combat procrastination. Consider these four strategies for
breaking down the barriers we build when we procrastinate.
Break down the tasks:
We tend to get overwhelmed by certain tasks that may be too big to handle in
their entirety. A helpful strategy may involve breaking down a large
assignment or task into smaller, less intimidating steps. This can help you
form an overall plan to complete your assignment.
Work on the easy parts first:
Once you have broken down the task or duty you need to complete, start with
the easy parts. Use this as an exercise to, so to speak, "prime the
pump". This can be a good starting point and may be helpful in
redirecting yourself into a "work mode". You may find that once
some of the easier parts are completed, the difficult parts won't seem so
hard.
Work for short periods of time:
Select short periods of time to work on the task or duty. This can help you
start the assignment or duty you want to complete. You can gradually
increase the time you spend to complete your assignment.
Ask for help:
Sometimes the task is too big for you to handle by yourself. Getting a
different perspective from someone else can help you understand why you may
be having difficulty starting an assignment. If the assignment is too big,
ask for and use any available help you can get.
Procrastination may be a recurring concern with which we must deal
repeatedly. The strategies outlined above will give you a starting point to
combating procrastination. We can rethink our ways of addressing
procrastination and continue to challenge our approach in an effort to
reduce the negative impact of putting things off. Looking at how we can work
more efficiently, using different skills to motivate ourselves, and knowing
when to ask for help can do this.
Reference
Merriam-Webster's Online Dictionary (2005), Procrastinate definition.
Retrieved from the World Wide Net on December 29, 2005. Website:
http://www.m-w.com/dictionary/procrastination
This material is provided by CIGNA Behavioral Health, Inc. for
informational/educational purposes only. It is not intended as
medical/clinical advice. Only a healthcare provider can make a diagnosis or
recommend a treatment plan. For more information about your behavioral
health benefits, you can call the member services or behavioral health
telephone number listed on your healthcare identification card.
