Preventing Procrastination

Are the clock and calendar your enemies? Do you always park in Lot 4 because you are late getting to campus? Do you continually turn in papers or assignments late because they are never "good enough?" Are you graduating soon without employment or graduate school prospects because you could not write your resume? Have you alienated friends or family because you are ALWAYS late for everything?

If you answered yes to any of the above questions, then you might have a problem with procrastination. Procrastination, or putting off things that are in your best interest to do, often seems harmless. We all put off unpleasant tasks, like cleaning out the cat box or doing the laundry. Procrastination becomes a problem when you or others are hurt by your actions. Turning in papers late and cramming for tests can lead to bad grades or increased stress. Putting things off at work may get you fired, or may result in a poor evaluation. Procrastination almost always leads to unpleasant feelings like guilt, panic, anger at self or others, and, finally, depression. When you or your reputation are damaged by procrastinating, you need to stop stalling and start moving.

There are many ways to procrastinate (as I found out when trying to write this article!). Some indulge themselves by doing something they enjoy, like shopping or playing golf. Others visit with friends. You may daydream or catch up on reading all those magazines you have been saving. Some people procrastinate by doing everything themselves, the hard way. You may put things off by taking a walk or a long dinner break. The things we do when procrastinating are often pleasant activities, but they lead to negative consequences.

How can you stop procrastinating? First, try using time management techniques. Keep a daily time schedule for several days and analyze where you waste time. Also, use a calendar and a "To Do" list with each item prioritized. Set up a reward system for yourself by allowing yourself something pleasant for each step of a task. Use the "Swiss Cheese" technique in which you do any small part of a task to "shoot it full of holes" and eventually complete it. For example, if you have a long paper, start by reading an article or doing the title page. Say NO to people or things which may distract you. If you have tried all of the above and you still find yourself watching a "Beavis and Butthead" episode you have seen ten times, try the "Do Nothing" technique. Force yourself to do absolutely nothing-- no daydreaming, television, radio, talking or cleaning-- NOTHING, until you get bored and begin working on your task. You may find relief with time management techniques, especially if your procrastinating is related to a specific situation, such as a doctoral dissertation or class presentation.

However, if simply managing your time more effectively does not help, you need to look deeper at the roots of your procrastination. If procrastinating is a lifelong habit, friends and family members, even you yourself, may believe you could change your behavior at any time. Unfortunately, the causes of serious procrastination are often more complicated than laziness or lack of organization. Some people may procrastinate because they are afraid of failure, since it is easier to put off work than to think of being criticized or found lacking. Others are afraid of success, and procrastinating allows them to avoid doing their best. Some procrastinators are rebelling against someone or something and procrastination helps them regain a sense of power and control over their lives. People who are perfectionists may find themselves procrastinating because the things they do are never good enough. In general, many procrastinators find self-doubt and questions about self-worth at the bottom of their delaying tactics.

These are not easy issues to address alone. The Counseling Center can help if you feel overwhelmed and out of control. You may benefit from attending a workshop on Time Management sponsored by the Learning Assistance Service or talking to a counselor about the causes of your procrastination problem. You can reach us at 301-314-7651. Call now, do not procrastinate!

The author, Linda Tipton, Ph.D., is a former staff counselor at the University Counseling Center.