Managing Procrastination!

“I’ll do it later”, “just 5 more minutes of gaming”, “it’s not that important a task”, “let me watch this video first”, “one more episode”, “let’s start with the low-hanging fruits” – if these thoughts occur to you when you should be focusing on the job instead, you may be procrastinating. There is a general misconception that ‘Procrastination’ is merely a behavioral issue that can be overcome with some good, old-fashioned will-power the truth, however, is a little more complex than that. Don’t get us wrong, will-power and discipline certainly help overcome procrastination, but recent researchers have shown that, while not a mental health condition by itself, procrastination may be a symptom of Attention Deficit Hyperactivity Disorder (ADHD), Depression, or Anxiety.

Often found in people who have high-stress jobs, or are prone to anxiety, procrastination can result in chronic stress, lack of performance at work (or school), and dysfunctional relationships as they procrastinators try to make up for lost time by avoiding spending time with family. In addition, a new study has revealed that procrastinators have a heightened risk of cardiovascular disease and high blood pressure. Luckily, timely and proper medical intervention and better awareness could minimize the effects. Below are the available treatment options:

Procrastination as a Symptom of Other Mental Health Issues:

If your Doctor concludes that your procrastination indeed is a symptom of other, deep rooted medical health issues, he may choose to use medication and therapy to treat the underlying conditions, including ADHD, Depression, or Anxiety. Your Doctor might also advise you to take medication for other physiological conditions such as hypertension, insomnia, vitamin deficiency, etc.

Procrastination as a Behavioral Issue:

As we mentioned earlier, will-power and discipline can help overcome procrastination. If you find that you’re losing motivation to finish or even start your assigned tasks, learning how to spot the signs of procrastination, and managing and prioritizing your tasks can help. Below are some tips to help you overcome procrastination:

  • Assign yourself artificial deadlines by splitting your tasks into daily and weekly goals. These tactics work best for those who believe they perform better under pressure. Starting off with the hardest task in the to-do list can also give you adrenaline-rush, which might motivate you to banish procrastination.
  • Keep yourself free from all distractions that trigger your procrastination. Turning off all the notifications on your cell phone, blocking all non-essential websites on your network, and assigning a specific time of the day to log on to social media can help you keep distractions at the bay.
  • Resolve to finish the task first and then enjoy the ‘break’. This is particularly effective when you are thinking to yourself that you have ages to finish the given task, and you can do something else instead first, and then attend to the task.
  • Having a plan can certainly help you achieve your goals, but avoid devoting too much time to planning and focus more on the action. Too much thinking tends to blow simple tasks out of proportion, making them too overwhelming to even attempt.
  • Estimate how long it will take to complete each task, familiarize yourself with the pros-&-cons of each choice before taking a decision, and then stick to your decision. You will soon realize how much time you had been wasting being indecisive.

The reasons for procrastination vary from one person to another, and as we mentioned earlier, some of those reasons might have an underlying cause. That said, avoiding procrastination can be challenging, as it requires a transformation in personal attitude and outlook towards life – the key to tackling the challenge is action. You must actively try to rectify the situation, and seeking help from trained psychologists certainly helps!

To know more about what is causing you to procrastinate, and to seek proper medicinal or therapeutically intervention, call us today at 0861-6680 100, 8008 104 199, or send us an email at


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