Kıymet SAĞLIK EROZ
Procrastination is a hot topic for all of us and causes stress and anxiety if we cannot solve it. Many of us complain about postponing our plans and failing to take action to start doing things taking shelter behind the alibi of “being busy” whilst still continuing to postpone.
Procrastination is defined as the postponement, avoidance or continuously deferment by one things one must do and complete within a defined timeframe. When we defer or postpone the works or actions that must be done timely, we expose ourselves to a serious stress and anxiety related with procrastination. With procrastination, which becomes a habit if repeated constantly, we let us succumb into undesired situations.
“Procrastination is not a function of the brain, rather a conditioned reaction of the brain. Our brains functions conditionally, not rationally. Making your procrastination-conditioned brain insensitive is in your hands.” (Psychologist Kadir Özsöz)
Do you know why we procrastinate?
There are many factors that cause procrastination which also defined as the gap between intention and action. At this point, it is of outmost importance that one knows about oneself and is aware of and acknowledges that he/he is a procrastinator. But, first we should know the answer of the question why we procrastinate.
The basic causes of the procrastination include:
• Internal conflicts related with decision-making and taking action
• Having an upbringing style that is excessively controlling and perfectionist
• Failing to say “no” and assuming responsibility for the works that are not your business
• Failing to maintain self-discipline
• Being dependent on the external motivation and failing to maintain internal motivation
• Failing to do time management
• Having fears and anxiety of “failing to achieve and finish”
• Indifference to the job due to the job being unmatched with personality
• Lack of information about what should be done and failing to eliminate uncertainties
Then, how can we deal with procrastination?
If procrastination does not impair your functionality and productivity, then it may not be a problem. But, if procrastination and failing to do things timely causes you to constantly pay a price, then you should scrutinize the issue. You are responsible for what you have not done as much as those you did. When you directly assume the responsibility for the things to be done, your procrastination problem will be solved.
Several studies show that chronic procrastination is associated with factors such as depression, feeling of guilt, anxiety, predisposition to irrational thinking and low self-esteem. According to psychologists, one has will to control the problem, rather than treating it. If the procrastination you are experiencing is not due to situational causes (for example, the situation that you are in at that time does not allow you to work, or the situations where you cannot do the job due to family/personal reasons) and you have difficulties in dealing with it, then experts advise one to get support.
What can be done to change procrastination related behaviors:
• The most important thing is to seek the reasons why you procrastinate constantly. What makes you to procrastinate many things in your life? What do you need to not procrastinate? Such questions will raise awareness about your situation. Because the first step is to be aware of if you are a procrastinator.
• While doing things, minimize the perfectionist side, act more result and target oriented.
• Learn to say No and seek help when necessary.
• Uncertainties restrict the elbow room. Therefore, ensure clarity about things to be done.
• If things to do does not seem meaningful, do something you enjoy before starting that job to derive motivation to start that job. Ask yourself, what makes me happy to do?
• The fear of failure is also deemed a major factor in procrastination. But not doing the job you must do means that you already failed at the outset. Therefore, you should do it no matter what the result is. Take action.
• Learn Pomodoro method to improve productivity and time management. Pomodoro is a method developed by an Italian named Francesco Crillo at the end of 1980s. In this method, a work is divided into time slots aiming at improving the productivity. Specifically, efforts are made to program the mind by following the pattern of “25 minutes work, 5 minutes break”.
• Determine time slots that you can be productive during the day and turn off distracting and time-consuming objects such as television, phone and tablets 10-15 minutes before scheduled time for work and concentrate on your work.
• In addition, be noted that a healthy diet, good sleep and sport have positive effects on the concentration.