Chronic procrastinators are their own worst enemies, says Timothy Pychyl, associate professor of psychology at Carleton University in Ottawa, who studies procrastination.
« It affects your ability to work, » he says, « leads to feelings of guilt, stress and anxiety, and can seriously damage your personal and professional relationships. »
Procrastinators postpone tasks that make them feel uncomfortable in favour of things they enjoy, such as checking email or surfing the web.
« They actively seek distractions, » Pychyl says, « especially ones that don’t require much commitment, as a way of coping with negative emotions such as fear of failure. »
Procrastinators routinely lie to themselves, he adds: « They tell themselves: ‘I’ll feel more like doing this tomorrow’ or ‘I work best under pressure.’ In reality, very few people are glad they waited. It’s just an excuse. »
While top financial advisors are unlikely to be chronic procrastinators, says Rosemary Smyth, president of Victoria-based Rosemary Smyth & Associates, which provides business coaching for financial advisors and managers, it’s a common problem among rookies.
« Younger advisors experience fear of rejection, » Smyth says, « which is why they dislike cold-calling. Some get very good at coming up with excuses. »
According to Pychyl, the first step in overcoming procrastination is self-forgiveness.
« We studied students who procrastinated while preparing for an exam. Those who ‘forgave’ themselves were less likely to procrastinate again than those who didn’t. Self-forgiveness helps [you] move past the guilt. »
Here are some steps to help you overcome problems with procrastination:
– Don’t give in to your feelings
Recognize that you can have negative emotions without acting on them, says Pychyl: « Don’t walk away, and don’t give in to ‘I’ll feel more like doing it tomorrow’. »
Pychyl suggests you create an « implementation intention » that says, « If this, then that. »
For example, he recommends thoughts such as: « I’ll go straight to my desk after breakfast » or « Even if I want to run away from my work, I’ll stay in my chair for an hour. »
– Just start it
Beginning a job changes your focus, Pychyl says: « When someone avoids a task, they experience stress and negativity. But, once they start it, those negative feelings diminish dramatically. »
Don’t think about the whole task; just think about starting it.
– Reframe the task
If you’re facing a big job, break it down, Smyth says: « For instance, if you have to contact a lot of clients who made big tax payments, break it into manageable numbers, such as 10 a day. »
– Reduce distractions
For important jobs, have only one computer application running at a time, if possible. Shut the office door and explain to your co-workers that you need quiet. If necessary, use earplugs.
– Strengthen your willpower
Research indicates that willpower is like a muscle, Pychyl says. You can exhaust it; and, when you do, you lose the ability to regulate your behaviour.
« One immediate way to strengthen your resolve is to remind yourself of your values, » he says. « This process of self-affirmation bolsters your reserves of willpower. »
– Practice mindfulness
« Mindfulness » is defined as paying attention on purpose, in the present moment, without judgment. Mindfulness meditation, Pychyl says, can be a powerful tool for dealing with chronic procrastination.
« Research and clinical evidence show that mindfulness meditation works, » Pychyl says. « Being mindful allows us to control our attention, which is the first step in self-regulation. »
– Celebrate your successes
Reward yourself when you’re successful by taking a break, going to a movie or doing something else you enjoy.