Procrastination QUEST

What is Procrastination?

Video: This is a great example of what our thinking sounds like when we procrastinate (1 min)

Procrastination can be defined as: making a decision to delay a task, and instead do something of lesser importance, despite there being negative consequences for not following through.

Procrastination might not always involve avoiding the task completely, we may procrastinate on a particular aspect of a task (e.g., writing that tricky section), and instead spend excessive time on formatting or researching that same task.

Myths about procrastination:

1) Myth: I procrastinate because I am lazy / lack self-control / lack willpower.

Reality: Procrastination is most often the result of experiencing high anxiety about completing the task. People who procrastinate often care a lot about doing a good job, and as a result their anxiety gets so high that they cope by avoiding the task.

2) Myth: I work better under pressure.

Reality: Often people might believe this to be true, without ever having actually tried any other approaches.

Why do I keep procrastinating??

There are many common factors which make it more likely we will procrastinate on a task. These include:

• Worry about failing / not doing well / making a mistake
• Thinking it will take too long to complete the task well
• Inability to leave the task partway (meaning it will take too long)
• Concern about feeling overwhelmed while trying to complete the task
• Leaving the task to the last minute so as to have an excuse if it is not successful
• Expectations for the task are too high
• Low confidence in our ability to do the task
• The task is not important to me (i.e., someone else wants us to do it)
• Low level of tolerance for discomfort (e.g., feeling bored or frustated)
• Unhelpful rules or assumptions e.g., “I can’t start unless I know exactly what I need to do”

Take a moment to consider which are the top three reasons relevant to you.

When lack of time leads to poorer performance, then many of these beliefs which we have about our self get reinforced again and again (e.g., “I will fail”, “I will feel overwhelmed”.)

This leads to a vicious cycle…

We keep procrastinating because in the short-term, procrastination provides us with relief from discomfort (e.g., anxiety/boredom/frustration). The negative consequences we experience don't usually occur until much later (e.g., increased stress closer to the deadline, guilt, poorer performance), hence are easy to ignore.

What statements do you most identify with? These might be clues as to the main unhelpful rules and assumptions that lead you to procrastinate.

Video: Breaking Free from Procrastination (30 minutes)

1) Ride the wave of discomfort

Getting things done often involves sitting with boredom, frustration, anxiety, fatigue, stress, or low motivation. If you try to avoid these uncomfortable feelings, this puts you in a mode where you are ‘discomfort driven’, that is your discomfort guides your behaviour and calls the shots, usually leading us to avoid the task in order to gain short term relief and pleasure.

We can increase our ability to tolerate discomfort by adopting an attitude of acceptance, e.g., “I don’t like this feeling, but I can stay with it and I can get through it, and I know that it will pass.”. This can help us to ride the "wave" of discomfort past the peak, which is usually the point just after we have started to take action and make progress on the task.

Mindfulness is a skill that can help you learn to increase your capacity to tolerate discomfort. For more information, check out this factsheet, a free four-module online course “Intro to Mindfulness” or have a go at a guided mindfulness activity using a free app such as, Smiling Mind.

2) Break it down

Breaking the avoided task down into small, manageable steps is one of the most effective methods of reducing procrastination.

It works because the smaller goals reduce the pressure we put on ourselves, which results in a lower the level of discomfort/anxiety and therefore a reduction in the urge to avoid.

An example of breaking a task into small manageable steps might be to tell myself - “I can make a start by opening a word document and writing the headings” or “I will just work on this task for 5 minutes”. Once you have completed the first step, you may feel like continuing with the next step, which is fine. Alternatively, it is also ok to stop there and then set a goal to make the next (very small) step at another time. It is important to remember that it is better to make some small progress and build your confidence, than to do nothing at all. If you feel up for it you can use the Pomodoro Technique to break tasks down into short timed intervals. See more on this below in "Tips for Time Management".

Being SMART with your planning is another way to reduce pressure and discomfort by breaking tasks down.

Video: SMART Planning (4 minutes)

3) Dismiss your excuses

In order to justify our procrastination without feeling too guilty (in the short term), we will often make up reasons why it is ok for us to put off the task we are avoiding. In order to be able to overcome procrastination, it can be helpful to be able to identify (and later to challenge) the procrastination excuses you commonly use.

Check the excuses you commonly use:

• “I’m too tired now. I’ll do it tomorrow”
• "I don't have enough time"
• “It’s too late to start now”
• "I don't feel in the mood"
• "It is too much of a sunny day today to spend time on this task"
• "It's raining and I don't want to get out of bed"
• "I have wait until I am feeling inspired to make a start"
• "I need to finish XYZ first"
• "I have plenty of time"
• "I work better when I am stressed"
• "I feel too stressed to start now"
• "It might not be good enough"
• "Working on it today won't change anything"
• "I need more resources or I need to ask more questions before I can make a start"

It is so easy to believe our procrastination excuses can often because they often contain a ‘grain of truth’. The problem is that as well as the grain of truth, the excuse ends in an unhelpful conclusion - namely, that we are better off doing the task later.

There are two steps to challenge a procrastination excuse:

1. Acknowledge the grain of truth
2. Come up with a more helpful conclusion

For example:

Procrastination Excuse: “I’m too tired now. I’ll do it tomorrow.”

Challenge: “I am feeling tired right now (acknowledge grain of truth), and at the same time I can still make a small start with this easier part of the task tonight (more helpful conclusion)”

Procrastination Excuse: “I have plenty of time. I can do it later.”

Challenge: “I do have two weeks until it is due (acknowledge grain of truth), and at the same time if I make a start now it will be less stressful for me later on (more helpful conclusion)”

4) Break the rules

You may have identified a number of unhelpful rules and assumptions in the quiz above. These rules can play an important part in maintaining procrastination. To break the rules, have a go at answering the following questions:

1. What is one unhelpful rule or assumption you would like to break?
2. Where did this rule come from? How did you learn it?
3. In what ways is it unreasonable? Unrealistic? Unhelpful? Unfair?
4. What are the negative consequences of holding onto this rule?
5. What is an alternative, more helpful (balanced, flexible, reasonable) rule or assumption?
6. If I believed this more helpful alternative, how would my behaviour change? What would I do differently?
7. Take small steps to act differently.

To see some examples of how to answer the above questions, check out Module 6 from Centre for Clinical Interventions.

5) Address Perfectionism

If in the unhelpful rules and assumptions quiz, you identified with many of the statements about fear of failure/disapproval, needing to be in charge or low self-confidence, then Perfectionism may be the underlying cause of your procrastination behaviours. For more information on Overcoming Perfectionism, please see here and check out these free self-help resources.

6) Take Control of your Devices

Phones, media, emails and the like are designed to grab and keep out attention. Take control of your devices so that you manage them, rather than have your devices control you.

• Use blocking apps such as Cold Turkey (free version), Offtime (free for Android), Flipd (iOS and Android), or Self Control (Mac), to set time periods where you cannot access specific apps or websites on your phone or computer
• Utilise “do not disturb” mode on emails and/or calls
• Turn off notifications
• Disconnect from internet if not needed (e.g., when writing), or use an app such as FocusWriter or Manuskript to create a full screen environment which blocks out distractions
• Put your phone in another room

7) Tips for Time Management

Apps

• Be Focused (iOS) - Be Focused helps you get things done by breaking down tasks into separate intervals with short breaks. It’s an effective way to retain focus and motivation.
• Focus Booster - The Focus Booster desktop app lets you use the Pomodoro technique without the need for a browser, so you can't be distracted by other social media, emails or Netflix! It is also available on Android or iOS.
• Marinara Timer – a simple web-based timer for Pomodoro technique for if you are not wanting to let go of the web. Yet.
• Self-control (Mac, iOS) or Block Apps (Android) - allow you to put a lock on your computer and mobile devices to restrict use of websites and apps that distract you from getting things done.
• Flora (iOS) – Flora is next level Tamagotchi where you can reward yourself by growing and creating a virtual woodland to enjoy.

Online Resources

• Cold Turkey is a website blocker that you can download for free to help you manage your willpower!
• My study life – This planner is also available on your device and allows you to organise your study, assessments, and timetable.
• The Centre for Clinical Interventions offers heaps of resources that you can work through to support yourself with learning to manage your procrastination.
• The University tipsheet on Procrastination offers some quick tips and reminders to keep you on track.
• Wait But Why is a brilliantly distracting and entertaining blog on the art of being a procrastinator. If you ever needed something else to procrastinate with online then this may be the place for you!

More Videos

TED talk: Inside the mind of a master procrastinator, by Tim Urban (14 min)

Support is available:

• The After-hours support line – talk to a counsellor outside of office hours (5pm-9am Mon-Fri and 24hrs weekends and public holidays. Ph: 1300 653 007 or SMS: 0488 884 165
• Chat to a Wellbeing Advisor or counsellor at Student Wellbeing (face to face and telehealth options available)

UPDATED JULY 2022

Contact: counselling@newcastle.edu.au