Therapy for Procrastination In Person and Online
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Procrastination
What is Procrastination?
Procrastination is the act of delaying or postponing something to a later time, despite knowing that this may have negative consequences. Although we all avoid doing things from time to time, deliberate and consistent avoidance can have a significant impact on our lives. How each person procrastinates is dependent on the individual, and what the person procrastinates about can vary quite drastically as well. Understanding the reason behind your procrastination can help you change your approach so that you can jump into action.
What Causes High Achievers to Procrastinate?
Top performers are often driven by a need to succeed and to achieve their goals. They tend to place extraordinarily high standards and pressure on themselves, which can sometimes lead to struggles with procrastination. If you are a high achiever, here are some common reasons why you may avoid doing certain things in your life.
Fear of failure
You may procrastinate with particular things in your life because you are afraid of failing. It’s also possible that you are concerned that you will not be able to complete the task successfully, and you may be highly worried that others will judge you.
Lack of motivation
You may procrastinate because you’re just not motivated to do it. Maybe it’s because you don’t enjoy the task, don’t see the value in the task, or you believe that you can’t complete it.
Perfectionism
People often associate laziness with procrastination; however, procrastinators are often perfectionists. Individuals who focus on doing things perfectly are often very concerned about failing and behave in ways to avoid failing. If you are a high achiever struggling with procrastination, you may justify putting off the task rather than face the possibility of being judged or criticized for not doing it well.
Feeling overwhelmed
Taking on high levels of responsibilities, especially for long periods of time, can cause you to feel overwhelmed. Being overwhelmed is a state of feeling so stressed, anxious, or burdened that it can be difficult to cope and move forward.
Distractions
You may procrastinate by staying distracted with other activities. By having other things that compete for your attention, you may find it easier to be drawn away by these other things.
Avoidance
Perhaps, you procrastinate because you are avoiding something that you don’t want to do (e.g., having a difficult conversation with a partner). In some cases, you may even avoid doing things that you want to do (e.g., being healthy).
What is interesting to note is that procrastination stems from avoidance of negative emotions associated with the task more than it is avoiding the actual task itself. Meaning, procrastination has more to do with trying to get rid of the worries and pit we feel in our stomach.
Despite the reasons for our procrastination or how we deal with it---it boils down to the fact that we avoid tasks or put them off because taking action causes us discomfort and pain; while inaction relieves pressure in the moment and buys us time to stay in our comfort zone. Staying too long in our comfort zone can unfortunately lead to undesirable consequences such as missed deadlines, poor performance, relationship difficulties, health concerns, and even failure.
How Can High Achievers Overcome Procrastination?
If you are a high achiever who is struggling with procrastination, there are a few things you can do to help get you back on track:
Shift perspective
How we think and speak to ourselves can impact our level of motivation. Even subtle changes can have an influence on our actions. In fact, our actions can also impact how we think and ultimately feel. For instance, if you want to identify as a healthy person, then you can act (e.g., getting adequate sleep, walking more, and or eating more of your favorite vegetables) in ways that are aligned to being healthy. When you focus on taking small actionable steps of living healthier, then you are healthier. The effects of living healthier and the sense of accomplishment that comes with these changes can positively influence our level of motivation (“I want to do this” vs. “I have to do this”).
Focus on a growth mindset, not perfection
High achievers who are also perfectionists tend to experience more stress, more disappointment and less success. This is because perfectionists tend to be overly critical of themselves and they beat themselves up for failing to be almost perfect. This “all or nothing” approach is typically driven by fear and is rarely sustainable. Additionally, the focus on the extreme end of any side of the continuum causes the individual to miss the bigger picture.
Draw on the qualities that contribute to your success of being a high performer and commit to a more flexible mindset that allows for opportunity for growth and continuous self-improvement.
Set realistic goals
Don't set yourself up for failure by setting unrealistic goals. Instead, set goals that are challenging but achievable.
- Take measured steps towards your goal. Reflect on whether your goals are the ones you really want or if it's just for “show.” Then, take small steps aligned to your goals. Smaller, measured steps will be less risky, seem less daunting and be much more manageable.
- Set targets and deadlines for yourself. The more specific you are about when, where and how you will do “x,” the more likely you will be successful with taking action. This will help you to stay on track and avoid putting off the task until the last minute. When life gets hectic, it is easy to put off the things we are trying to incorporate into our lives. If we make a concerted effort to set targets and just do, the greater likelihood we will be able to integrate new tasks/activities into our busy lives. For example, if you place your gym clothes and shoes at the door and you set the deadline for walking immediately after work at 5:35 pm, then you are more likely to do it.
- Find a quiet place to work where you will not be interrupted. This will help you to focus on the task at hand.
- Acknowledge completion of task(s). Taking the time to recognize and celebrate your success, whether big or small, will help you to stay motivated and to make procrastination less appealing.
Be compassionate, not judgmental
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- Acknowledge your fear of failure. It is important to acknowledge your fear of failure and to allow yourself to feel it (as uncomfortable as it will be). Trying to suppress your feelings will only make them worse because you are ignoring the problem. And, when you ignore the problem, it only causes additional problems and makes it difficult to find a solution. To start overcoming your fear of failing, you must come to terms with what your fears are and how those fears drive you.
- Practice self-compassion. Compassion (vs. being critical) fosters growth and development. There’s a growing body of evidence suggesting that compassion promotes a growth mindset and is overall good for our health and well-being. When we are self-compassionate, we turn the process of understanding and care towards ourselves. With that said, self-compassion may be more difficult to engage in at times. Afterall, “we are often our own worst critic.” It's important to point out that compassion is NOT self-indulgence or self-pity. Rather, compassion involves recognizing and accepting our own humanity: that all people are imperfect, and all people experience pain. It also includes being kind, instead of judgmental to yourself. Compassion also consists of embracing our emotional experiences without letting them take over. For example, forgive yourself for your mistakes and accept that mistakes (vs. striving for perfection) can help everyone learn valuable lessons for success. It helps us discover new and better ways of doing things.
- Focus on the present moment. Don't dwell on the past or worry about the future. When we live in the past or future, we cannot possibly be fully present. This means we will likely miss out on opportunities to notice or enjoy the people or activities directly in front of us. When you are fully present in the moment, you can improve your focus and concentration, be more engaging in your relationships, make better decisions, and reduce stress as well as anxiety.
Take the time to celebrate
If we consistently take action towards our goal, our smaller successes will turn into bigger accomplishments. However, staying motivated can be a challenge. Taking the time to acknowledge progress and to celebrate both big and small successes will help you to stay motivated.
Talk to someone you trust
Talk to a trusted friend or family member who can listen and support you. If you are still struggling to overcome procrastination, you may want to seek help with a therapist. They can help you to identify the root of your procrastination and to develop strategies for overcoming it.
Get Counseling to Overcome Procrastination So You Can Back on Track again in Fort Lauderdale Florida and Online
Thank you for reading this resource on procrastination. With over two decades of experience as a licensed psychologist, I've developed a deep understanding of the human mind, encompassing cognitive, emotional, and behavioral aspects. This extensive background equips me to effectively address a wide range of challenges people face. By combining research-based approaches with personalized care, I help clients achieve meaningful and lasting change. My priority for you is to create a kind of space where you feel at ease, understood and connected so that you can be yourself and work on the matters most important to you. I will help you cultivate self-compassion, curiosity, courage along with effective strategies to create the type of life you want.
My clients are remarkable individuals. It is a privilege to earn their trust and share in their most personal experiences. I see my clients as heroes in their life story, and I am inspired by their courage, strength and resilience.
I am Donna Hillier, a licensed clinical psychologist serving high-achieving clients in Florida. I provide discreet services uniquely customized for high-profile personalities, public figures and elite individuals who desire genuine connection and help from a professional who truly understands
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I am Donna Hillier, a licensed clinical psychologist serving high-achieving clients in Florida. I provide discreet services uniquely customized for high-profiled personalities, public figures and elite individuals who desire genuine connection and help from a professional who truly understands.
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