WHY PROCRASTINATION HAPPENS AND HOW TO STOP IT?

How To Stop Procrastination?

Procrastination refers to the act of delaying important tasks despite knowing the potential consequences. It involves prioritizing smaller, more enjoyable, and less crucial activities over essential ones.

Contrary to common belief, procrastination is more than just laziness or poor time management. Simply telling someone to “just do it” doesn’t effectively address various types of procrastination. It is better to advise someone with severe depression to “cheer up.”

To alleviate the guilt associated with your tendency to procrastinate, it’s important to understand that this is a more complex issue that can be addressed.

Joseph R. Ferrari, Ph.D., a leading researcher in the field of procrastination, explains that procrastination is like a form of self-sabotage. Negative psychological factors such as worry or fear of failure can override one’s self-control. People might opt to avoid a task entirely rather than risk the possibility of failure or mistakes.

Deliberate procrastination occurs when individuals intentionally delay tasks they know they should complete. This contrasts with laziness, which denotes indifference, passivity, and a reluctance to take action.

Understanding Procrastination: Why Does it Happen?

Our limbic system, which governs emotions and memories, often influences our feelings before rational thought. We avoid tasks that might overwhelm or bother us to prevent negative emotions.

To combat procrastination, it’s crucial to manage these emotions. Tasks that seem daunting can lead to avoidance. Many associate effort with emotional distress, especially when the task appears complex or challenging, resulting in anxiety or despondency.

As tasks become more complex, people become more averse to tackling them, often leading to avoidance due to fear of discomfort or negativity.

1. The Need for Control
Postponing tasks might initially provide a sense of control – after all, nothing can go wrong if nothing is done. However, this illusion of control diminishes as time constraints limit sound decision-making, transforming that sense of control into a lack thereof.
Things to try: Consider cultivating self and other trust to overcome this urge for excessive control. Meditation can be an effective method for letting go of control and enhancing focus, aiding in overcoming procrastination.

2. Breaking Down Tasks
Approaching a single, large project can be overwhelming. For instance, if you’re assigned a two-hour presentation for a new client, perceiving it as a single task can lead to immediate overwhelm and avoidance.
Things to try: A better approach is to break down a big task into smaller subtasks, making it more manageable. Using the example of a presentation:

• Gather information from the library
• Determine the number of slides.
• Create half of the slides.
• Complete the remaining slides.
• Add visuals and graphics.
• Review and refine.

This approach can be adapted to various situations.

3. Striving for Perfection
While being a perfectionist can have advantages, the fear of not achieving perfection can lead to procrastination. A 2017 study found that perfectionist tendencies are linked to higher rates of procrastination.
Things to try: To counteract this, shift your perspective on imperfection. Consistently striving for perfection sets you up for disappointment. Acknowledge that errors are normal, and nobody expects flawless results. Instead, focus on giving your best effort.

4. Fear of Failure
Procrastination can stem from an unconscious fear of failure. By postponing tasks, individuals avoid confronting potential (often imagined) negative outcomes. Perfectionism can exacerbate this fear, hindering progress.
Things to try: Next time you find yourself thinking about postponing a task to avoid a potential failure, take the plunge and tackle it head-on. Even if the outcome isn’t flawless, completing it will boost your confidence in your ability to wrap up projects. Approach this on a day-to-day basis.

5. Lack of Self-Control
Self-control varies among individuals, but excessive self-control can hinder productivity. Setting deadlines for tasks has been shown to help overcome self-control challenges, leading to more successful completion of work.
Things to try: Next time you face a large task, break it down into smaller parts, assigning each a deadline. This approach can enhance focus and productivity.

6. Using To-Do Lists
Creating and using to-do lists is essential to prevent tasks from slipping through the cracks. Forgetting tasks can lead to procrastination, as you may need to remember you need to complete them later.
Things to try: Maintain a to-do list or use a task management app to track chores. Only mark tasks as completed once they are entirely finished, and prioritize crucial assignments at the top of the list.

7. Time Commitment Management
Misjudging the time needed for a task can lead to frustration and procrastination. Proper time management can ensure tasks take longer than expected.
Things to try: When faced with a new task, consult colleagues with experience in similar tasks to gain insights into time requirements. This can help you allocate appropriate time and reduce the temptation to procrastinate.

Reasons Why ADHD Children Procrastinate

One aspect of ADHD that may contribute to procrastination is individuals’ challenges in managing their time. Additionally, those with ADHD often struggle to prioritize tasks and retain all the necessary details to complete them.

Furthermore, some individuals with ADHD may find tasks requiring sustained mental effort particularly challenging. This is especially true for projects that demand extended periods of work. Consequently, these tasks might be avoided or postponed.

While procrastination occasionally indicates ADHD, it does not necessarily imply a direct correlation between the two.

In 2014, a study delved into the link between procrastination and ADHD. The research team hypothesized that impulsivity played a significant role in procrastination tendencies. Surprisingly, as per the researchers’ findings, inattention was the only trait associated with procrastination. These findings indicate a connection between procrastination and ADHD, primarily among individuals exhibiting inattention symptoms.

Moreover, it is important to acknowledge that, despite the challenges that accompany ADHD, there are positive aspects to the condition, such as hyperfocus. The ability to hyperfocus can actually aid individuals in completing certain tasks more effectively.

Risks of Procrastination in ADHD

Procrastination is often seen as a negative behavior due to its potential impact on various aspects of well-being. Given that academic achievement plays a role in these challenges, procrastination can have an even more pronounced effect on individuals with ADHD.

Specifically, those with ADHD may encounter greater difficulty in excelling academically. This struggle can contribute to lower levels of well-being and self-esteem. While it’s unsurprising that many individuals with ADHD have lower self-esteem, it’s important to note that additional factors exist beyond a potential inclination towards procrastination.

How Can Parents Provide Support?

Parental involvement is crucial in addressing ADHD, as it affects various aspects of care. Parental responses can either ameliorate or worsen the effects of ADHD.

If your child has been diagnosed with ADHD:

1. Be proactive: Educate yourself about ADHD and adhere to the treatment recommendations provided by your child’s doctor. Attend all scheduled therapy sessions and ensure your child takes their prescribed ADHD medications at the designated times. Never adjust the dosage without consulting the doctor. Keep your child’s medication in a secure place out of reach of others.

2. Understand ADHD’s effects: Each child’s experience with ADHD is unique. Identify the specific challenges your child faces due to ADHD. Some children may need assistance with improving their listening and attention skills, while others may need help slowing down. Consult the therapist working with your child for guidance on supporting their progress.

3. Focus on gradual improvement: Avoid trying to tackle everything at once. Start with small steps and concentrate on one aspect at a time. Acknowledge your child’s efforts.

4. Engage with their school: Communicate with your child’s teacher to determine if an Individualized Education Plan (IEP) or a 504 plan is necessary. Regularly meet with teachers to discuss your child’s progress and work collaboratively to help them succeed.

5. Discipline with empathy: Learn which disciplinary approaches are effective for children with ADHD and which ones might exacerbate the condition. Consult the therapist for guidance on managing their behavior. Since children with ADHD can be sensitive to criticism, opt for corrective measures that are encouraging rather than harsh.

6. Set clear expectations: Have conversations with your child about expected behavior before going anywhere. Instead of just responding to their actions, focus on teaching them appropriate behavior.

7. Open communication: Don’t hesitate to discuss ADHD with your child. Help them understand that ADHD is not their fault and that solutions exist for its challenges.

8. Quality time: Dedicate daily time to connect with your child. Engage in enjoyable and stress-relieving activities that foster positive parenting. Offer your undivided attention, acknowledge their achievements, and provide measured praise when warranted.

Above all, nurture a positive perception of your child. Children with ADHD might feel they are disappointing others or behaving improperly. By demonstrating patience, acceptance, and understanding, you can preserve their self-esteem. Make sure your child knows you hold them in high regard and value their contributions. Cultivating a supportive and nurturing relationship will help them develop resilience.

Check Our Our Other Blogs:

• Tips to Overcome Procrastination in ADHD Patients
• How To Let Go Of Procrastination Using The Two-Minute Rule
• How Does Procrastination Relate to Executive Function?
• 5 Types of Procrastinators