Some ways to overcome procrastination through self-regulation
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This is post 5 of my series: Inside the Mind of a Procrastinator.
Procrastinators are alcoholics. Okay, procrastinators are not alcoholics (at least, not all of them), but it makes an eye-catching statement.
Procrastination predicts higher levels of consumption of alcohol among those people who drink. Procrastinators drink more than they intend to—a manifestation of generalized problems in self-regulation. That is over and above the effect of avoidant coping styles that underlie procrastination and lead to disengagement via substance abuse. —Psychology Today
Not this procrastinator!
Of course, it’s easy for me to be self-righteous about alcoholism. I’ve never been I drinker, so I’ve never had to face the temptation to over-drink.
As a side note: I’m not belittling the problems of substance abuse. I have been involved with The Salvation Army all my life and have know the heart-breaking results of alcohol and drug abuse.
My personal experience supports the idea that procrastinators have problems in self-regulation. My issues are health related. My doctor told me that I needed to reduce my blood pressure or I would have to go on medication. I’m now taking blood-pressure pills. More recently, he told me my triglyceride levels are high and need to come down. So far, that has not happened.
It’s not that I don’t understand the risks to my health, I know these issues increase my chances of heart disease and worse. It’s just that I think I’ll get the situation under control next week. Unfortunately, next week never comes.
How can you deal with self-regulation?
Bill Wilson and Bob Smith established the 12–step formula with Alcoholics Anonymous. There are many programs that use some variation on this formula to help people overcome their dependencies. Procrastinators can check out the 12–steps at Procrastinators Anonymous.
5 ways I deal with self-regulation:
- Visualization – when I form an image of the goal met, I find it easier to work to the end result.
- Break it down – rather than focusing on the need to lose 40 pounds, I spread it over a period and look at the pounds I need to lose per week. Procrastinators need to be careful with this one. We can spend days creating and re-creating the small steps. Watch for diminishing returns.
- Write it down – track it. Not just the statistics or milestones accomplished, but the struggles and feelings involved in the journey.
- Brute force – there are days, particularly at the beginning of a project, where I have to grit my teeth and jump in. Often, momentum builds from this forced start and carries through to the achievement of the goal.
- Spirituality – this is a key component of 12–step programs. When you believe in a force greater than yourself, you see potential for overcoming your own limitations with the help of this spiritual power.
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When I visualize the task whatever I am planning to do, I find that this task now becomes very easy for me or I stop feeling uncomfortable about the task. It helps in overcoming procrastination.