What even is procrastination, anyway?

Procrastination is when we unnecessarily delay taking action. It also includes some negative thoughts, such as feelings of shame and inadequacy or general anxiety.

But, if it makes us feel bad, why do we do it? Procrastination is sometimes tied to our own self-belief in our ability, or inability, to do things. For example, we put off looking for a job because we’re worried that we won’t get one, so it’s easier not to look at all.

Procrastination can also become a way of habitual way of living and we all know how hard it is to break bad habits! But it can be done and here’s how to combat your procrastination tendencies:

1. Self-Awareness

Be aware of what’s happening. Don’t dress procrastination up under the guise of being a perfectionist or being “too busy”. You can improve your procrastination likelihood but, first, you must recognise your underlying thoughts and feelings and how they are having an impact on your actions. Do you fear failure? Are you overwhelmed and don’t know where to start? Or has procrastination just become a habit over time? Often, if we identify our fears, we realise that the thing we fear and, subsequently avoid, isn’t the task itself but, more commonly, our negative feelings about that task. To overcome the fear or shame that we associate with not getting the task done, we must first acknowledge our negative thoughts. It's impossible to completely avoid these thoughts, so aim to move forward by noticing the thoughts but don’t give them the usual negative attention by going down a track of self-recrimination. Instead, try to replace your fears or negative thoughts with positive ones; how would it feel if you did get a job?

2. Identify any distractions

If you are easily distracted while you’re job-hunting (a typical avoidance trait), give yourself a reasonable time to get the task done (30 minutes at a time is usually enough) and, during that time, turn off any distractions such as notifications on your phone, or email alerts etc. until you’ve completed the task.

3. Break it down

If your task seems too big and overwhelming, break it down into smaller steps so that they begin to look quick, easy and achievable and make a list of them, so you can mark them off as you complete them. This will make you feel like you've accomplished things you set out to do and remind you that you are capable. You might like to make your list into SMART goals. For further reading about SMART goal setting click here.

4. Take action!

Once you start crossing off some small steps on the list, you’ll really start to move forward. You’ll begin to feel more positive and enthusiastic because you’re taking action!

If your task is overwhelming because you genuinely don’t have the skills or knowledge to complete it by yourself, ask for help. If your source of procrastination is about job hunting, CV/cover letter writing, job interview preparation, or career change and direction, ask a career specialist.

5. Stay accountable

Tell people around you that you’re looking for a job and you’ll be more likely to keep working towards your goal. Hang out with those who can help you to keep on track. Can you form a small job club with one or more other people? This will also keep you motivated as you'll be accountable to them. You will be also be more likely to complete tasks and can keep moving forward by using joint planning and working as a team. You may also get links to job opportunities from your job club buddies; jobs are often obtained through networking.

We all procrastinate from time to time but, if it’s a major problem for you, try some of these tips. If you can reduce the times you procrastinate or spend worrying about procrastinating, it’s a sure way of increasing your self-esteem and having a better, more productive life!

If you’d like to chat further about anything in this article, contact Merrie McDougall, Career Specialist at [email protected]