Procrastination is pretty sneaky. It might happen to you today even though you don't want it. The process your mind goes through before you avoid something you know you should be doing is so well camouflaged that it can become a part of your daily routine before you realize what's happening.
Just like rabbits' exponential breeding ability, procrastination's growth is pretty reliable. If you put something off once, you will do it again. The same task or responsibility might not fall prey to procrastination, but something will. Once you embrace avoidance and putting off things you know you should be doing, that conscious choice can become a habit quickly.
It's Because of the Cyclical Nature of Procrastination
You have something you must do. You want to do something else. A choice is made. You put off the "must do" activity or task and choose the "want to do" option.
You immediately receive a jolt of dopamine. This happens when you engage in pleasurable activities. Dopamine makes you feel good. You are happy, your stress and anxiety levels drop, and the world is beautiful.
Your brain remembers this experience. So the next time you look at something you'd rather do later, your brain is totally on board. A little dopamine is produced to remind you how awesome it was to avoid your responsibilities the previous time.
Guess what happens? You procrastinate again.
This wouldn't be a problem if all your "must do" activities didn't start piling up. There comes a point when avoiding responsibilities creates a lot of suffering, whether emotional, financial, physical, or in some other way.
Schedule the Wonderful Feelings Procrastination Gives You
Why not schedule procrastination instead of avoiding it entirely? You deserve to feel good. That's what dopamine and the other procrastination-produced hormones do. They promote positive feelings. It's why putting things off feels so good. To get those good feelings and still get a lot accomplished, simultaneously enjoying less stress and more productivity, answer this question.
When you procrastinate, what do you do?
Are you fooling around on your phone? Do you go hiking or take a trip to the beach? Maybe you like baking, gardening, riding your bike, chatting on the phone, or doing something else when avoiding what you should be doing. Whatever you choose to do when you procrastinate, write it all down.
Then schedule blocks during your week to do nothing but those things.
When you get the urge to procrastinate, and it isn't on the schedule, remind yourself that you will reward yourself later. Then you engage in your favorite procrastinating activities at the regularly scheduled time.
This works for some people to feel less guilty about engaging in guilty pleasures. Their career, relationships, finances, and self-esteem don't suffer. They still receive the happy-hormone rewards of good feelings that come from doing things they like to do. Start scheduling your procrastination. You could find you're more productive and possibly even happier as well.
This post is for informational purposes only. It should not be considered therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local doctor/psychologist or psychiatrist or the SADAG Mental Health Line on 011 234 4837. If necessary, please phone the Suicide Crisis Line on 0800 567 567 or sms 31393.