Title: Unsubscribe from Stress: CNN’s Mindfulness Guide to Taming Procrastination
Introduction:
We’ve all been caught in the web of procrastination, feeling trapped in a never-ending cycle of guilt and chaos. It’s tempting to blame ourselves and wonder why we’re so lazy. However, clinical psychologists advise us that laziness is not the root cause of procrastination. Instead, it’s often fueled by worry, perfectionism, or a lack of motivation.
In this article, we’ll take a deep dive into the different types of procrastinators and explore strategies to combat this unproductive habit. By understanding the reasons behind our tendencies to procrastinate, we can empower ourselves to make meaningful changes and reduce stress in our lives.
Exploring the Different Types of Procrastinators:
1. The Perfectionist:
Perfectionists strive for flawlessness and often set unrealistic standards for themselves. They put off starting tasks because they fear failure or criticism. To challenge these beliefs, it’s important to replace perfectionist standards with more realistic goals and allow ourselves to make mistakes. Breaking tasks down into manageable steps and setting time limits can also help perfectionists take action.
2. The Dreamer:
Dreamers love to imagine and come up with creative ideas but struggle with executing them due to a dislike for logistical details. They may also have a tendency to wait for fate to intervene and make hard work unnecessary. To overcome dreamer procrastination, it’s essential to differentiate between dreams and goals. By asking ourselves specific questions about what, when, where, who, why, and how, we can turn dreams into actionable plans.
3. The Defyer:
Defyers procrastinate because they feel a sense of rebellion towards authority figures or societal expectations. They may lack motivation due to a pessimistic mindset and a belief that they have no control over their lives. By finding positive ways to feel in control, expressing concerns openly, and working with others instead of against them, defyers can overcome their tendency to procrastinate.
Strategies to Overcome Procrastination:
While understanding our procrastination styles is crucial, it’s equally important to implement strategies that inspire change. Here are some practical tips to help you break free from the clutches of procrastination:
1. Visualize Success:
Harness the power of visualization and imagine yourself successfully completing a task. By visualizing the end result, you can enhance your belief in your ability to accomplish it.
2. Challenge Your Beliefs:
Identify and challenge any negative beliefs or thought patterns that contribute to your procrastination. Replace them with more positive and empowering beliefs that encourage action.
3. Set Realistic Goals:
Break down larger tasks into smaller, manageable steps. Set specific deadlines for each step and hold yourself accountable. This approach helps to avoid overwhelm and makes progress more tangible.
4. Take Control:
Instead of feeling helpless or passive-aggressive towards authority figures, engage in constructive conversations and express your concerns. Actively seek solutions and collaborate with others to find common ground.
5. Seek Professional Help:
If procrastination is deeply rooted in underlying issues such as low self-esteem or anxiety, consider reaching out to a psychologist or therapist who can provide guidance and support.
Conclusion:
Procrastination is a habit that affects many aspects of our lives, from work productivity to personal goals. By understanding the different types of procrastination and implementing effective strategies, we can break free from its grip and reduce stress levels.
Remember, change starts with self-awareness. Take the time to understand your procrastination patterns and challenge the beliefs that hold you back. Embrace a mindset that celebrates progress, not perfection. With these insights and techniques, you’ll be well on your way to a more mindful and productive life.
And if you’re eager to learn more tips and tricks on reducing stress and harnessing mindfulness, be sure to sign up for CNN’s Stress, But Less newsletter. Our six-part guide will inform and inspire you on your journey towards a stress-free and fulfilling life.
Summary:
In our fast-paced and demanding world, it’s easy to fall into the grip of procrastination. However, laziness is rarely the true cause. Understanding the psychology behind procrastination is key to breaking the cycle. By identifying whether you resonate with the perfectionist, dreamer, or defyer type, you can tailor your approach to combat procrastination effectively. Strategies such as visualization, challenging negative beliefs, setting realistic goals, taking control, and seeking professional help if needed can help you overcome procrastination and achieve personal and professional success. So, don’t wait any longer – take control and unsubscribe from stress today by signing up for CNN’s Stress, But Less newsletter.
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If you’re stuck in what seems like a never-ending cycle of procrastination, guilt, and chaos, you may be wondering, “Why am I so lazy?” or “Why can’t I just fix myself?”
Despite this common perception, laziness it’s usually not the reason behind the procrastination, said Jenny Yip, a clinical psychologist and executive director of the Los Angeles-based Little Thinkers Center, which helps children with academic challenges.
“Laziness is like, ‘I have absolutely no desire to even think about this.’ Procrastination is, ‘I worry about this. And therefore, it’s hard for me to do the job.’ That’s a big difference.”
Knowing why you procrastinate and learning how to combat it are the only ways to change your behavior, according to experts. Psychologist Linda Sapadin sought to help in this self-improvement effort with her book “How to beat procrastination in the digital age.”
you could be the perfectionistthe dreamer, the worryer or the defyer: these are all styles of procrastination that Sapadin lists in his book.
These types of procrastination are not specific diagnoses and are not supported by research, but “they are psychological types or reasons why someone might procrastinate,” said Yip, who is also a clinical assistant professor of psychiatry at the University of Southern California Keck School of Medicine.
Procrastination can have practical consequences, such as falling behind in work or not achieving personal goals or crossing errands off a to-do list. But there are also emotional or mental impacts. has been associated with depression, anxiety and stress, sleep badinadequate physical activity, loneliness and economic hardship, according to a January study of more than 3,500 university students.
“Particularly in the United States, where a lot of our value is tied to what we do, how we work, what we produce, it can be very embarrassing if you can’t do that,” said Vara Saripalli, a Chicago-based clinical psychologist. “It can leave people feeling very defeated and feeling like there’s no point in trying.”
Knowing why you procrastinate can make you self-aware, but you still need strategies to break the habit. “Otherwise we will keep repeating things,” Saripalli said. “The strategy you are going to use to beat procrastination will change depending on the purpose that procrastination serves you.”
Here’s how to explore what kind of procrastinator you might be, though remember, you might embody traits of more than one type.
A procrastinator is often a perfectionist, Yip said.
“Because the perfectionist needs things done perfectly (all crossed T’s and dotted I’s), it takes an insurmountable amount of effort. And if (they) don’t have a plan on how to complete this task, then the perfectionist will be lost.”
Worriers tend to be indecisive and rely on the advice or reassurance of others before taking the initiative on their own. They also have a high resistance to change, preferring the security of the known.
Both perfectionists and worryers may put off starting tasks for fear of failure or criticism, said Itamar Shatz, a researcher at the University of Cambridge in the United Kingdom and creator of the website. Fix procrastination.
Challenge those beliefs and your behavior by acknowledging that perfectionist standards are unrealistic, Shatz said. “Replace them with standards that are good enough while giving yourself permission to make some mistakes,” he added.
Avoid all-or-nothing thinking and set a time limit for completing a task. (And then stick to that time limit—don’t give up if you miss it.)
A “dreamy” procrastinator doesn’t like the nitty-gritty logistical details often needed to get projects done, Saripalli said. “They like to have ideas,” she added. “That’s funny. It’s a bit difficult or boring to execute these visions.”
Dreamers may also think of themselves as people for whom fate will intervene, making proactive hard work and efficiency seem unnecessary.
And like a perfectionist, a dreamer can always want something better, Yip said. Train yourself to differentiate between dreams and goals, and approach goals with six questions: what, when, where, who, why, and how. Change “soon” or “one day” to specific times. Write your plans on a time line, specifying each step.
People with defiant procrastination tend to see life in terms of what others expect or require them to do, not what they want. This pessimism decreases their motivation to complete tasks.
If you have this mindset, find positive ways to feel in control, Shatz said. Strive to act rather than react, and try to work with a team or supervisor, not against them.
“If something doesn’t sit well with you, instead of being passive-aggressive about it, acknowledge what is working or not working and then have a conversation with whoever is giving you this task,” Yip said. “Challengers often don’t feel equipped to have these conversations with whom they see as authority figures, or don’t believe that having the conversations would give them any benefit or positive outcome. … That is not necessarily true.”
Like working with anxiety or other mental health issues, addressing procrastination can be difficult, especially if it stems from deep-rooted issues, Shatz said.
For some people who procrastinate, “their sense of self is so fragile that the idea of doing something and failing would just drive them to complete uselessness,” said Sean Grover, a New York City psychotherapist who specializes in group therapy.
In such cases, “consider contacting a professional, such as a psychologist, who can help you,” Shatz added.
“The visualization works,” Yip said. “If you can visualize yourself completing (a task), then it becomes more doable simply because you have an idea that it can be done.”
At the end of the day, how you approach life is “all about your belief system,” Yip said. “If you think you can, you can. If you think you can’t, you can’t. So whatever you think, you’re right.”
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