THE concept of procrastination is avoiding or delaying our responsibilities, decisions that need to be taken, and tasks that need to be done. It can also be called a mistake made while prioritizing. In other words, we can say that bringing the unimportant to the fore and delaying the important. Procrastination behavior may also occur because the individual thinks that there will be negative outcomes as a result of his choices. From another point of view, jobs and tasks that need to be done can sometimes make the person feel negative emotions.
One of the underlying reasons for procrastination is to avoid these negative emotions. Sometimes, procrastination is associated with anxiety. If the work to be done creates anxiety and causes negative feelings, the inability to manage this situation seems to be a determining factor in procrastination behavior.
By postponing something from today to tomorrow, the current conditions of the expected tomorrow may be worse than yesterday, and by adding another tomorrow to this, we will make the procrastination behavior chronic. This will mean nothing but a step that will increase our distance between the targeted points or desired results. Maybe you're starting a job but can't keep it up or complete it. You may be postponing this job by feeling a problem in the job you started and providing yourself with instant relief.
The works we have not completed and postponed are more memorable than the ones we have completed. These jobs that are left unfinished or not started at all can cause feelings of inadequacy in the person. This feeling of inadequacy can lead to many negative emotional states.
You may experience conflicts in your relationships due to procrastination. You may think that you are not in control, that you have a decrease in your self-esteem, and observe that it prevents you from reaching your goals. If you feel mentally tired and restless, the behavior of procrastination may be affecting your functionality.
What are the reasons for procrastination?
If we take a look at the causes of procrastination, some studies point out that the anxiety-avoidance behavior that causes procrastination is a response to the parental attitude of being overly demanding or overly permissive.
He conveys that the pressures created by the compulsive attitudes of parents in early life events can manifest itself as procrastination behavior in the form of an anger reaction. Among other reasons, we can say that the fact that procrastination behavior provides short-term pleasure can manifest itself as a learned behavior in the person. For some, this may be a dislike of the work to be done, low self-regulation skills for others, fears of being negatively evaluated by another, or fear of failure. As for other reasons:
Lack of or little interest in the priority job,
Difficulty with total attention
Fear, anxiety caused by unrealistic thoughts,
erfectionist approach; must be perfect or not done at all,
unrealistic expectations,
Anxiety about being disliked
Inability to set goals or clarify goals,
Expression of uncontrollable anger,
The expectation that the work will be completed immediately as a result of little effort,
Self-criticism, negative self-perception that the person will always be inadequate in the work they do,
Inability to take responsibility
Difficulty delaying gratification, present gains being more attractive than future gains,
The distance from the goals of the future, succumbing to the lure of pleasure in the present.
In this case, it is understood that different factors emerged as the reasons for the postponement. The frequency of procrastination behavior differs from person to person, depending on the individual's individual predisposition.
How is procrastination resolved?
As the first step, it is necessary to know that procrastination has cognitive, emotional and behavioral dimensions, and to have a solution-oriented approach to what the possible causes may be.
Sorting the tasks that are planned to be postponed in order of importance (for example, the use of daily schedules) and complying with the decisions taken as much as possible.
Taking realistic and concrete steps for accurate time control; determining sufficient and necessary time for small goals (understanding the relationship of procrastination with time and thus developing a strategy)
Being in a supportive environment with challenging goals
To protect ourselves from tiring duties and responsibilities by saying no to people when necessary, considering that the excess of what needs to be done is also related to procrastination.
It can be counted as making the distracting environment suitable.
The most important thing is to take action immediately by saying “WHEN IF NOT NOW”.
If you think that the negative feeling of starting a job will be with you every time you start a job, postponing your job is not a solution. In addition, considering that unfinished business in one's mind also causes negative emotions, procrastination is not a comfort but a source of discomfort.
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