The,Perils,Procrastination,you health The Perils of Procrastination

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Do you often put off until tomorrow tasks that you should do today?I know I am guilty of deferring actions until a later date when itwould be in my best interests to just “do it” now. However, Iprocrastinate, avoiding action, hoping a task or problem will just “goaway”. It seldom does. Avoidance often makes the situation worse.We all put off mundane tasks when something more important demandsour attention and energy. A busy life requires that we prioritize,applying the old adage of “first things first". Prioritizing is notprocrastination.Procrastination has been described as “behavior which ischaracterized by needless deferment of action or involvement until alater time or delaying making a decision when such a delay iscounterproductive to our best interests".A recent survey indicates that twenty percent of Americans identifythemselves as chronic procrastinators. For this segment of thepopulation procrastination is a lifestyle, albeit a counterproductiveone. They fail to pay their bills on time, they miss appointments andfrustrate their friends with their tardiness. They file their incometaxes late and leave their Christmas shopping until the last minute.They avoid making decisions. A procrastinator’s maladaptive behaviorcauses anxiety and stress and often threatens their very lives whenthey delay seeking medical treatment.People who indulge in procrastination have a tendency tounder-perform in almost every area of their lives, from health tofamily relationships. They struggle with it, repeatedly promisingthemselves that next time will be different, that they will not dallyand delay, however most often they do.Procrastination becomes worrisome when it impedes normalfunctioning. We can determine if we need to address the problem ofprocrastination by evaluating the consequences of our delaying tactics.Have you ever lost a job, damaged a friendship or your health byputting off until tomorrow what you should have done today?Many people use procrastination as a way of coping with the anxietyassociated with beginning or completing a task or action. We allprocrastinate to some degree and it is normal to put off a duty that isunpleasant or stressful. We are busy, “too much to do in too littletime". Procrastinators tend to tell lies to themselves. We inventexcuses to avoid something unpleasant, difficult or boring. We will doit later.“Nothing is so fatiguing as the eternal hanging on of an uncompleted task”. ~ William JamesProcrastinators are generally very optimistic about their ability tomeet an obligation or deadline. They reassure themselves and others,“don’t worry, everything is under control, I will get it done".(Therefore there is no need to start.) As an example, they may have apresentation to prepare for work that is due in six weeks. It will onlytake a few days, so why begin. Procrastinators, lulled by a false senseof security, allow time to drift away. At some point, they cross overan imaginary line and suddenly realize they are not in control. Therejust isn’t enough time!At that point they address the problem but they are making progressonly because they haven’t any other choice. Their backs are against thewall, there are no alternatives so they get to work. Progress is beingmade, but they have lost their freedom. They frantically push at thefinal hour to complete the assignment, telling themselves and othersthat they function best “when they are behind the 8 ball” or theyjustify the delay by explaining that they enjoy the euphoric rush of apressured deadline. That is nonsense!Procrastinators never know if they could have done a better job ifthey had only taken the time to complete the task properly rather thanin a hurried rush. The presentation may actually be acceptable. Thisproduces confusing mixed feelings: a minor pride of accomplishment,scorn for the employer who doesn’t recognize a sub-standard performanceand a sense of guilt for not doing their best.No matter what the scenario, the net result is reinforcement. Theprocrastinator is often rewarded positively for their poor behavior.(“Look - I got the job done, no one knows I didn’t give it my besteffort".) Consequently, this counterproductive, time-sapping behavioris repeated over and over again.Procrastination demands a high cost to others as well as oneself.Procrastination often shifts the burden of responsibilities ontofriends, family and co-workers who become resentful. Procrastinationdestroys teamwork and erodes cooperation in the workplace and inpersonal relationships. Procrastination has a high potential forpainful consequences and leads to feelings of inadequacy, guilt,self-doubt and depression.Procrastinators have higher level of alcohol consumption as well asexcessive use of both prescription and illegal drugs. This is amanifestation of generalized problems in self-regulation. The effect ofavoidance coping styles underlies procrastination and leads todisengagement by means of substance abuse.Procrastination sabotages success. Behavioral psychologists citeseveral personality traits that procrastinators manifest; perhaps youknow some of these folks.Harried Harry is always rushed. He uses procrastination to focusattention on how busy he is. His affairs are so complex and demanding;that is why he’s always late. Harry suffers from a false sense of selfimportance and spends considerable time justifying his continualtardiness. Harry fears attachment and procrastinates in order toestablish a barrier between himself and others. By delaying, he createschaos in his life, believing that chaos will keep other people away. Itworks. Few people have the patience to deal with Harry for very long.Manipulative Mary uses time to manipulate and control the behaviorof the people with whom she interacts. “The meeting can’t start until Iarrive” or “I will call you when I’m ready". She subconsciously feelsthat if she is on time it will only increase other people’sexpectations, thus increasing the amount of pressure and anxiety sheexperiences. Mary’s frustrating ploy fails to win many friends.Stubborn Sam’s procrastination is an expression of his stubbornnessand pride. “Don’t try to tell me what to do”, “I’ll do it when I amgood and ready!" “You can’t push me around!” or “I’ll do it my way".Sam is afraid of losing his autonomy and procrastinates as a way ofmaintaining his independence. Procrastinating helps Sam feel in controlof situations in which other people have authority over his time.Pitiful Paula struggles with feelings of low self-confidence anddiminished self esteem. She is a perfectionist and demands a high levelof performance even though she feels inadequate or incapable ofactually achieving that perfection. Therefore, she avoids doinganything for fear of failure. This type of procrastinator would ratherhave others believe they lack effort rather than ability. Paula fearsbeing alone. She procrastinates because she wants to feel constantlyconnected to other people. She procrastinates until she is in such abind that someone has to come along and rescue her. Procrastinationtherefore guarantees that other people are involved in her life. Herbehavior is not only pitiful, it's pathetic.Frustrated Frank always feels like a victim. He is overwhelmed; hecannot or will not understand his behavior or why he just can’t getthings done on time; it's a frustrating mystery and the reason for hisconstant procrastination “just isn’t his fault". Frank whines a lot.It is often truly difficult to stop hem-hawing and eradicateprocrastination because delay and avoidance behavior has become aningrained method of coping with day-to-day stress and responsibilities.It is obvious to the procrastinator that if he stops using delayingtactics, others will put new expectations and demands upon him. It iseasier to create an excuse, delay or postpone.Procrastinators often have trouble seeking help, or finding anunderstanding source of support, due to the stigma and profoundmisunderstanding surrounding extreme forms of procrastination. Theproblem is often mischaracterized simply as a lack of willpower,ambition or just plain laziness.Research on the physiological roots or cause of procrastinationfocuses on the role of the prefrontal cortex area of the human brain.This area is responsible for brain functions such as planning,attention and impulse control and acts as a filter by decreasingdistracting stimuli from other brain regions. Low activation or damagein this area of the brain may reduce an individual's ability to filterout distracting stimuli, ultimately resulting in a loss of attention,reduced organizational skills and increased procrastination. This issimilar to the prefrontal lobe's role in attention-deficithyperactivity disorder (ADHD) where under-activation is common.Acknowledging that we procrastinate and understanding how and towhat degree it impacts our daily life is the first step in reducing itsinfluence. Procrastinators can change their behavior. Keep working onit. You may still procrastinate but as you consciously decide not todelay you will experience more freedom from stress and gain personalself-satisfaction.Old habits are hard to break. When you dosucceed, be sure to take time to savor the the victory so you willremember how good it feels to act decisively. This will be a great helpthe next time you feel in need of a bit of encouragement.