Procrastination: meaning
There procrastination It is that small interval that exists between the moment when we think of facing a certain task and that in which, after some hesitation, we decide to give up and postpone to another moment.
To those who do not happen to procrastinate a phone call; or to dwell in unnecessary preparations; or to decide to rearrange the office when instead you should work; Or even to convince yourself that there is still time to prepare that boring work.
It happens to everyone to think that it is better to start working on a certain project “Tomorrow”; to bother to respect a deadline or prepare an exam. This when instead it could have been organized better and avoid last minute panic?
Why do we procrastine? The illusion of procrastination
Procrastinating is easy And it allows for a while to feel comfortable in a suspended dimension, where there are no commitments and requests.
It slows down our march and is a seductive behavior because it gives a pleasant feeling of well -being. Temporarily lift from stress; Save from having to do with requests, unpleasant people or bad news.
In this procrastinate Someone manages to remain relatively serene. But most of those who often use procrastination as a strategy cannot actually relax and oxon in peace.
The brain continues to remember that there is something to do. It is an annoying feeling, which prevents you from enjoying that peace and that serenity that the very fact of postpone something unpleasant it should procure.
In fact, the goal of procrastinate It should be to raise, at least temporarily, from the concern deriving from a certain task.
But many who have a marked tendency to procrastinate unfortunately, as far as they manage to postpone certain commitments, they cannot stop thinking about it.
Psychological consequences of procrastination
In these cases the choice to postpone It often becomes a reason for stress and concern, causing guilt feelings and risking having the upper hand over the ability to act.
Usually there is no lack of awareness that the only way to end the inconvenience deriving from procrastinating is in facing their commitments. However, however perfectly logical, this can rarely help to change the situation.
The pleasant sensation therefore in most cases is short -lived. He hides experiences that can also be very negative, of dissatisfaction and guilt.
Many people would never seem to procrastinatorsbecause every time they find themselves neglect, postpone or wait until the last before hurrying a commitment, they do not remain with their hands. They dedicate themselves to other countless commitments, in a often very full and investigated life.
Another important consideration to do is that stop procrastinating It is difficult because we live in a world where it is often possible to do it!
It usually does not involve serious consequences. In one way or another, perhaps at the last moment and with results below one’s skills or by paying a small fine, you can almost always complete your duties.
How procrastination over time is maintained
There procrastinationif practiced continuously, becomes a real habit or automatism that is also resorted to unconsciously.
So why the choice to procrastinate Do you bring discomfort and guilt with it? Why can’t we live together serenely? And why despite all the good intentions with which we often start the day we tend to fall back?
Certainly in many cases it is a real automatism, which causes a relief effect, even if only temporary. And it is completely instinctive for us to try to remove something unpleasant or get around an obstacle.
Many tend to associate procrastination with a sort of “personality trait”. They attach to the person the“Pigra” label. In this way they feed a vicious circle of thoughts and emotions that lead nothing but to strengthen this behavior.
Instead behind procrastination there can be something much more complex. Very often, in fact, people who postpone would greatly fulfill their duties, but they can’t.
What kind of procrastinator are you?
Many may be the reasons that push this tendency to procrastinate. Understanding the causes of one’s way of behaving can certainly be a first useful step towards change
In general we can say that the procrastination It can be a way to manage emotional discomfort. The different reasons behind this trend can help identify different types of procrastinators.
Preventive
The person who faces the stress and the sense of discomfort induced by certain tasks can be defined as belonging to the “avoidant type”, referring to them as long as possible.
In this case at the base of the tendency to procrastinate There is fear. It is one of the most common situations, and procrastination becomes a way to manage it.
Fear of making a bad impression, of not succeeding, of uncertainty, of having disappointed someone, of feeling embarrassed …
It can manifest itself as anxiety, stress, discouragement, discomfort, nervousness; And with the passage of time also with physical symptoms such as migraines, muscle tensions, stomach pain, etc.
Disorganized type
The “disorganized type” instead tends to overestimate the time available and in the face of multiple commitments it has difficulty establishing priorities and having a realistic management of the time.
Insecure type
These people have little confidence in their skills.
They linger for a long time before acting for the fear of making mistakes or failure or not to be able to complete their commitments.
They fear that the task is too difficult or they can have the (incorrect) conviction of needing to be under pressure to work better.
Passive-aggressive type
This subject instead uses the procrastination as a relational strategythat is, as an indirect way to demonstrate something to others. E.g. When he can’t stand that he tells him what he has to do and in this way makes him understand or punishes those who made the request.
Tutto-o-niente type
Belonging to the “Tutto –o – Nothing” category, it can instead be defined as that person who has the tendency to take on more commitments of those who actually manage to manage.
Sometimes they are compulsive workers who remain crushed by the weight of the commitments made, so as to run the risk at a certain point of abandoning everything.
Hedonist type
The “hedonist type” instead tends to dedicate most of the time in search of pleasure.
Generally those who belong to this category believe they are “lazy” or poorly motivated.
What does not like to do is postponed: for these people there is always something more interesting or fun to do!
How to interrupt procrastination
Obviously for some people there are multiple factors that contribute to the problematic behavior of procrastination.
Knowing the motivations behind their behavior have said it can be very useful. But we must also say that in most cases it does not automatically translate into the ability to modify it.
For some people the process of change, which provides for quit to always postpone Everything is in fact long and tiring.
However, we assume that it is a behavior that has its reasons to exist (and not a trait of personality). As such it can be modified through adequate exercises, examples and indications.
Psychotherapy to stop procrastinating
Cognitive behavioral therapy is a therapeutic perspective useful for the procrastination.
It is an approach of proven effectiveness in the treatment of countless ailments such as anxiety, stress, depression. Use methods and therapeutic methods and strategies that are well understandable and applicable for people.
Basic assumption of cognitive behavioral therapy is that emotions condition our world view. Expectations for the future and the idea we have of ourselves. Fear leads to actions aimed at avoiding and postponing and negative thoughts on themselves that bring even more anxiety and fear.
This vicious circle can only be broken with adequate cognitive, emotional and behavioral strategiesin order to make not only its own way of acting more functional, but also of thinking and feeling.
Therapy can therefore help the person to recognize the vicious circles and break them. Learn emotional regulation strategies that allow you to have a satisfactory life and achieve their goals in the long run.
Specific work for each type of procrastination
Everything is fine Type of procrastinator It will need to work specifically on your problems and aspects of vulnerability.
The avoidant type will need more to explore and focus on fear and negative thoughts on oneself.
The disorganized one will have to learn to have a more realistic vision of time and better organizational strategies.
The passive type – aggressive will instead receive important benefit from assertive training, where it can learn more direct and effective communication methods that lead it to affirm itself and your preferences effectively and with the possibility of building and maintaining good quality social relationships.
From where to start to face procrastination
But where to start? Some general considerations can be useful to take the first steps towards change.
Increase awareness and motivation
Awareness is power! Stop to reflect on the reasons for one’s own tendency to procrastinate brings greater awareness. Consequently, a greater possibility of effectively tackling the problem.
Procrastinating is always a choice and as such depends only on the person himself.
In order to control it, you must learn to recognize the triggering stimulus of theImpulse to procrastinate. So understand what induces this behavior and not let yourself be seduced by its benefits, taking awareness that they are only temporary and harmful long -term.
It is necessary to seek the right motivation. It may be important to ask yourself explicitly what three good reasons can be to stop procrastinating and writing them.
Do not give in to self -criticism and guilt
Do not fall into the spiral of sense of guilt and criticizing themselves: those who have difficulty managing the impulse to procrastination tends to be deeply dissatisfied with themselves. In some cases, they are self -invitation by defining himself lazy or failed, increasing the sense of guilt.
Unfortunately, this severity contributes only to increasing a little consideration of oneself and distrust in being able to change things.
Renovate dysfunctional thoughts
Understanding but not justifying one’s behavior and not giving in to dysfunctional beliefs. For example “I have to be of the right mood” or “it’s not the right time”. We can decide whether to act or not, regardless of the mood or the tick of the moment.
These are only the first steps, to have changes of greater flow and duration there will be a need for more time. To learn to behave differently it takes time, graduality and commitment.
Bibliography:
Mr Basque “sooner or later I do it! How to change the bad habit of always postponing”. Erickson, 2018
