Are you stuck in a cycle of procrastination?

Dernière mise à jour de l'article le 6 novembre 2024

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Discover how to identify the root causes and overcome them to regain control of your life.

Key Takeaways:

• Procrastination often stems from fears or mental overwhelm.
• The key to overcoming it is recognising and addressing these underlying causes.
• Practical strategies can help you regain control and boost productivity.

What is the “procrastination system”?

I came across this concept in a TED Talk that made me both laugh and reflect. The talk, titled “Inside the Mind of a Master Procrastinator” by Tim Urban, is well worth a watch.

You can also read his blog post (in English): Why Procrastinators Procrastinate

So, what exactly is this procrastination system?

Let’s be honest—most of us are experts at putting things off! If there were a degree in procrastination, we’d all qualify.

In his TED Talk, Urban explains that procrastination is a system driven by three main characters. Here’s my interpretation (with a nod to the three ego states from Transactional Analysis):

• The Rational Decision-Maker: I see this as our adult self—the part of us that makes logical decisions and plans ahead.
• The Instant Gratification Monkey: This is our inner child who wants to do whatever feels good right now, without thinking of the past or the future.
• The Panic Monster: Our inner protector or judge, reminding us of obligations and deadlines. This is the one that snaps us back to reality when we need it most.

Think back to a time when you had a deadline looming, yet kept putting off the task. The Rational Decision-Maker would occasionally nudge you, reminding you of your commitments and urging you to start planning. But then that cheeky Instant Gratification Monkey pops up, whispering that there’s plenty of time, and surely there’s something more exciting to do in the moment…

And then, just a day or two before the deadline, reality hits, and the Panic Monster appears, urgently reminding you to get moving! Suddenly, you find the energy and drive to finish on time, as if by some miracle.

But how does this “miracle” happen?

For months, perhaps nothing happens. We make excuses, do other things, and put it all off… until the deadline appears on the horizon, and we transform into Superman or Superwoman, finding the energy needed to meet our goal!

If there’s a deadline, this usually works out, as we eventually take action. But what happens when there’s no deadline?

Without a deadline, the Panic Monster stays silent, leaving us in a procrastination loop. Time passes… and nothing gets done.

Instead of deadlines, the Panic Monster now feeds us guilt. We feel guilty for not doing what we intended, which triggers a vicious cycle: we feel bad, tell ourselves it’s pointless to start, procrastinate further, and so on.

Breaking the Procrastination Cycle: Two Ideas

1. First Idea: Identify why you really want to accomplish this task. What’s motivating you? Why is it important to you? What’s the ultimate benefit? Get clear on the deeper value driving this action—this will reconnect you with your purpose.
2. Second Idea: For any meaningful goal, set a clear deadline. This will push you into action, getting you to take that all-important first step. Even if you feel you won’t meet the deadline, don’t change it. Set it in stone in your calendar, use it to activate the Panic Monster, and set that procrastination Monkey aside.

Bonus Tip: If you doubt your ability to meet your goal, ask yourself, “What can I do to keep this deadline while still achieving my objective?”

Whenever thoughts of “I can’t do it” arise, replace them with this question. Over time, this will retrain your brain to think in terms of solutions, and new ideas will start to emerge.

Life is too short to wait

We all know how the story of life ends. We don’t know the exact circumstances, but we know the end. So, let’s stop putting off the things that could take just 30 minutes today and transform our lives. Let’s live according to our own values and convictions.

It’s not always easy… but you might regret it if you don’t try.

Next time that Instant Gratification Monkey makes an appearance, ask your Rational Decision-Maker these three questions:

• “What’s truly stopping me from doing this now?”
• “If I don’t do it today, will I actually do it tomorrow?”
• “Why is it important to me to do this?”

And if you don’t have time to watch the entire TED Talk by Tim Urban, check out the last section starting around 12:45: “The Life Calendar”. It might just inspire you to rethink your priorities.

How to Discover What Truly Drives You

If you’re unsure what truly motivates you each day or want to delve deeper into core values, here are some useful resources:

• A post that explains values and offers an exercise for identifying your most important ones: Identifying Your Personal Values.
• Episode 2 of the podcast Le Quart d’heure d’Inspiration “Values: An Untapped Key to Success” discusses why it’s essential to know our values. You can listen to Le Quart d’Heure d’Inspir’Action on all major platforms.

More Resources on Procrastination

To gain deeper insights into procrastination, check out these episodes:

• #91 – Why Do We Procrastinate?
• #92 – 8 Benefits of Procrastination
• #93 – 10 Tips to Stop Procrastinating

FAQ

Why do we procrastinate?

Procrastination often arises from a fear of failure or mental overload. Identifying these triggers can help you adopt effective strategies to overcome them and improve time management.

How do I break out of the procrastination cycle?

To break free from procrastination, start by pinpointing the main cause, whether it’s fear of failure or mental overload. Then, apply techniques like breaking tasks into smaller steps and using positive reinforcement to develop productive habits.

What are the signs of procrastination?

Signs include consistently postponing important tasks, feeling anxious about deadlines, and gravitating towards unproductive activities. Recognising these signs is the first step towards overcoming them.