Dealing with Procrastination
Procrastination: We are all guilty of it at one time or another but if you realize that you are procrastinating more often than you are getting things done, then it is time to work on it.
Procrastination is the avoidance of getting a task accomplished. Procrastination can lead to feelings of guilt, self doubt, depression and can lead to chronic procrastination.
Why we procrastinate:
1. Poor time management skills. Are you uncertain of your goals or priorities? Are you overwhelmed? Are you taking on more than you can or are you afraid to say " NO"? When you are overwhelmed or not managing your time wisely it’s easy for you to put off tasks for a later date or spend time doing things that are not a priority.
2. Do you have difficulty focusing? When you sit down to do work or study, do you find yourself day dreaming? Falling asleep, watching TV, etc.? Is it that your environment is noisy? Is your desk cluttered or disorganized? Are you laying in your bed while studying?
3. Fear/anxiety - Are you afraid of failure? Rejection or success? Do you spend more time on worrying or asking what if?
4. Low self-esteem - Are you constantly thinking negative beliefs or thoughts such as: I’m a failure, I can’t succeed in anything or I’m stupid? The negativity can stop you from getting things done.
5. Personal problems - Example: Break up or divorce, financial difficulties, problems with friends or families.
6. Unrealistic expectations or Perfectionism - Do you believe you have to do everything 100%? Are you being realistic. Example: are you taking too many classes at school while working a full time job?
How to overcome procrastination:
1. After reading thru the reasons, be honest and ask yourself the questions from above. Recognize your reasons why.
2. Figure out your short term goals - goals for now until 6 months to a year from now.
3. Write down your long term goals - where do you see yourself in three years, five years?
4. Write an action plan for your short term goals that can be revised every time a goal is completed.
5. Set priorities.
6. Use a "to do: list. Write one for everyday and cross off as you accomplish tasks.
7. Make sure your goals are realistic.
8. Modify your environment. Eliminate noise distractions - shut the phone, cell phones, TV and radios off. Make sure you have plenty of light. Have necessary equipment at hand so you don’t have to get up to get pens, pencils, books, etc. Don’t get too comfortable when studying - don’t study in bed. Study in a chair at a desk. Organize your area so next time you go to study or do work - your area is prepared.
A therapist at the Universal Institute in Livingston, New Jersey, Diane Lang counsels patients with traumatic brain injury and substance abuse issues. Her clinical experience includes patients with different forms of mental illness, physical and emotional abuse, and marriage and relationship problems, among others.
Viewed as an expert in the world of balancing motherhood and career, Diane Lang’s first book Baby Steps: the Path from Motherhood to Career, was introduced last year. Baby Steps helps women sort through the thinking and second-guessing that accompanies returning to the workforce, and stresses striving for balance, health and happiness rather than “having it all.”
As a speaker, Lang presents her workshop “The Mom Series” in NY metro area locations, to assist mothers returning to work. Additionally, Lang is a regular contributor to working mother and parenthood blogs such as MomsontheMove.com and MommyTalk.com.
Alongside her work in the motherhood-career forum, Lang works as an Adjunct Professor in Psychology at Montclair State University and Centenary College. She also serves as co-host and guest expert on the Expat radio show, a global radio show for and about expatriates, discussing topics such as the stress of moving abroad.
Lang made her debut as a therapist for ourprisoner.com, a reality based Internet show, where she held weekly sessions with the “prisoner” dealing with identity, insecurity and emotional abuse issues. Her other on camera credits include Host for Generation X-tinct, Absolute Fitness and various educational videos.
A Mother to six year-old daughter Lauren, Lang’s academic credentials include an M.A. in Counseling and a B.A. in Liberal Arts from the New York Institute of Technology.
Diane can be reached at Lifeline36@aol.com.