“I am thinking about it and I will do it when I do it.”

Does that sound familiar?

Well, I have done this a lot of times and so I know sometimes it can be hard to actually do something and easier to built castles in the head. There is also this thing you know that when you actually do it the outcome can be underwhelming and other times you realise that you’ve been delaying a task for no reason.

You can kind of say that this is procrastination.

Basically, procrastination refers to the act of delaying or putting off tasks or responsibilities that need to be completed. While occasional procrastination may not have severe consequences, chronic procrastination can have significant effects on mental health and overall well-being.

The point to note is procrastination is not related to time management. It is more of an emotion management problem.

How does procrastination impact mental health

1. Increased stress and anxiety: Procrastination often leads to increased stress and anxiety levels. As deadlines approach or tasks pile up, the pressure to complete them becomes more intense, leading to feelings of overwhelm and distress.
2. Lowered self-esteem: Repeatedly putting off tasks can lead to feelings of incompetence and a negative perception of oneself. This can erode self-esteem and self-confidence over time.
3. Guilt and shame: Procrastination is often accompanied by feelings of guilt and shame, especially when individuals are aware that they should be doing something productive but continue to delay.
4. Reduced motivation: Procrastination can create a vicious cycle where the avoidance of tasks diminishes motivation. As motivation decreases, it becomes even harder to initiate and complete tasks, perpetuating the procrastination behaviour.
5. Impaired performance: When tasks are continuously delayed, the quality of work may suffer due to time constraints and rushed efforts, leading to subpar outcomes and further stress.
6. Sleep disturbances: Procrastination can disrupt sleep patterns as individuals may stay up late to complete unfinished tasks, leading to sleep deprivation and negative effects on mental health.
7. Impact on relationships: Procrastination can cause conflicts in personal and professional relationships, as others may feel frustrated or let down by individuals who consistently fail to meet commitments or responsibilities.
8. Missed opportunities: Delaying important tasks may result in missed opportunities, further contributing to feelings of regret and disappointment.
9. Mental exhaustion: Constantly battling with procrastination can be mentally draining, leaving individuals feeling exhausted and overwhelmed.
10. Perpetuating negative habits: Chronic procrastination can reinforce unproductive behaviours, making it even harder to break the cycle and adopt more positive habits.

How to overcome procrastination

1. Break tasks into smaller, manageable steps.
2. Set specific and realistic deadlines.
3. Prioritize tasks based on importance and urgency.
4. Practice self-compassion and avoid harsh self-criticism.
5. Use time management techniques, such as the Pomodoro technique.
6. Seek support from friends, family, or professionals if needed.
7. Identify and address the underlying reasons for procrastination (e.g., fear of failure, perfectionism).
8. Reward yourself for completing tasks and making progress.

All of this can solve the time management issue but as discussed earlier this does leave our emotion management. So how to deal with it?

Just get started

Easier said than done but the moment you feel a tiny bit of motivation, stand up, move your body and take one tiny action.

Take advantage of a mood lift

Do it when you are feeling like you can do anything. Every day at some point or the other you will be able to see a glimmer moment. Capture that moment. Start things there and then.

Focus on only one step

Don’t go for the big picture. Start small instead and focus only on that. The rest shall follow in the same pattern.

By addressing procrastination and implementing healthier habits, individuals can improve their mental well-being and overall quality of life. If procrastination is significantly affecting your life, seeking professional help from a therapist or counselor can be beneficial in understanding and overcoming the underlying causes.

Alright so that is all I know about the topic. Got something to add, share in the comment section.