Guilt and Depression
Procrastination is the avoidance of doing a task which needs to be accomplished. This can lead to feelings of guilt, inadequacy, depression and self-doubt. Procrastination has a high potential for painful consequences. It interferes with personal success. There are relaxed, fun-loving procrastinators and tense-worried procrastinators. Those who are relaxed while procrastinating only hurt themselves by not accomplishing the things that they need to do and hindering their success. Those who are tense when they procrastinate not only hinder their success but can also affect their health.
Procrastination and Emotions
Procrastination is an attempt to cope with emotions such as fear of failure or success. Causes of procrastination include panic when we set impossible goals. Anger (including rebellion against control) is another possible emotion. Dislike of the work that needs to be done is another. Depression can slow us down (and failing due to procrastination can depress us). Seeking pleasure is another disruptive motive. The procrastinator must correctly identify his forms of procrastination and find solutions for his specific emotional reactions.
Modify Environment
Procrastinators may daydream and have difficulty concentrating. Procrastinators also may be unorganized and distracted by their environment. Those who procrastinate may have a cluttered desk and waste time running back and forth for equipment and supplies. Procrastination often results in frustration and anxiety. For more success, modify your environment: Eliminate or minimize noise and distraction. Ensure adequate lighting. Have necessary equipment at hand.
Time Management
Procrastination means there's uncertainty about priorities, goals and objectives. A procrastinator is not adept at time management and may be overwhelmed by the task. A procrastinator puts off assignments and spends a great deal of time with friends and social activities. A procrastinator worries about a project instead of completing it. To motivate yourself, dwell on your successes, not your failures. Break large projects into small tasks. Keep a reminder schedule and checklist. Procrastinating can have a snowball effect on your goals. Failure to meet deadline can delay your project completion further and further the more you procrastinate.
Stress and Fear of Failure
Procrastination is supposed to make our lives more pleasant but instead almost always adds stress, disorganization and frequently failure. Procrastination is based on fears. In varying degrees, we are all afraid of facing reality: life's challenges, the hard work and frustrations ahead of us. Negative reinforcement plays a major role in procrastination and hinders success. Behaviors like watching TV and rationalizations or excuses enable the procrastinator to avoid unpleasant work. Escape from something unpleasant is reinforcing. Procrastination is an escape.