When to procrastinate and when to seek help

On Monday mornings, I start my day with a green smoothie and a cup of tea, then I move right into my weekly bookkeeping followed by a few hours of newsletter and blog writing.

Actually, the truth is, first I procrastinate. I usually spend an hour or more scrolling social media, watching a news video, sending family members a silly meme, and then maybe I finally get to work.

I find that when I’m procrastinating, it’s because a particular task feels too overwhelming to embrace. The push to get to work comes when I realize the morning is slipping by and I won't get anything done if I keep wasting my time.

Every now and then we do need to pause from a task so that we can notice what we’re experiencing. We should stop and feel the body breathing, notice the feeling in the belly, and maybe just be with the moment instead of rushing into the to-do list. But sometimes we can feel so much overwhelm that our brain shuts off.

Here are three ways to hack the endless cycle of procrastination.

1. Build small breaks into the work day–like a procrastination allowance. I sort of do that with my morning scroll. I know that by 9:30 or 10 AM, I really need to get to work but I give myself an hour or so to waste a little time.

2. Break large jobs into achievable chunks. What helps me is to make a list of the three most important tasks I need to complete each day. Then, I just keep the list next to my tea cup. When I look over for a sip of tea, I see the list again and it is a reminder I need to get to work.

3. Limit your access to online news and social media. I have heard of various programs that will close out your social media apps or browsers for a set amount of time. I don't use them, but they might be useful for you.

It is important to acknowledge that extreme procrastination could be a sign of a deeper problem. Psychologists have identified clinical reasons for procrastination, from low self esteem to anxiety, to a lack of structure or even just an inability to motivate oneself. If you really struggle with finishing important tasks, you might need to seek outside help.

Give yourself permission to slow down and notice what you’re experiencing. Does a to-do list make you anxious? Instead of feeling overwhelmed by all the things that may need to get finished, focus on one important thing to finish for now. Yoga and meditation can help train you to notice your feelings in a non-judgmental way. And if it all seems too overwhelming, your to-do list can wait for you.

It is essential to be kind to yourself. Studies show that empathy and compassion for your self, like you would have for a friend, can be an important step in overcoming procrastination. Think of how good your future self will feel when you get those tasks finished. Focus on self-compassion instead of self-judgement. Notice when you want to blame or berate yourself, and remember that suffering and and imperfection are a part of the shared human experience. You are not alone in these feelings!

Quotes to inspire your procrastination!
“Time you enjoy wasting is not wasted time.”― Marthe Troly-Curtin

“Never put off till tomorrow what may be done day after tomorrow just as well.”
― Mark Twain

“You can't just turn on creativity like a faucet. You have to be in the right mood.
What mood is that? Last-minute panic.”― Bill Watterson

“Procrastinate now, don't put it off.”― Ellen DeGeneres

“It is easier to resist at the beginning than at the end.”
― Leonardo da Vinci