Unraveling the Roots of Procrastination: A Practical Guide for Physician Moms
Today, let's delve into a shared challenge that resonates across many high-achieving women – the intricate often frustrating dance with procrastination.
Today's focus is on understanding procrastination, unraveling its roots, and equipping you with actionable steps to overcome it.
Embracing Your Journey:
Before we explore the depths of procrastination, let me remind you – you are not broken. No matter what habits you grapple with, irrespective of past attempts at change, you are not a problem to be fixed. My mission is not just to highlight this truth but to empower you to recognize the agency you possess in creating your own experience.
Seeds of Transformation:
The thoughts shared here are like seeds – tiny, yet powerful. They have the potential to take root and grow into profound beliefs that shape your habits. Today, let's plant a seed that delves into the realm of procrastination.
Understanding Procrastination:
Procrastination, as defined by the Oxford Dictionary, is the act of delaying something, often due to a reluctance to initiate the task. We all have our procrastination stories. For me, it started early in school and persists even in my professional life, particularly when facing certain certifications.
Why do we procrastinate? At a high level, it's often a battle between what we desire in the long term versus the allure of immediate gratification. Evolutionarily, our inclination towards pleasure over drudgery contributes to this tendency. It's vital to recognize that procrastination, in itself, is neutral until we attach a thought to it.
Identifying Procrastination Influencers:
Understanding why we procrastinate is crucial. Factors such as instant gratification, perfectionism, and all-or-none thinking contribute to this behavior. An amusing term “procrasti-vity” has been coined as the behavior of engaging in productive tasks to delay less enjoyable ones. I am all too familiar with this. If I have a project I need to work on that is challenging, I will find many reasons why I need to suddenly clean out my email inbox or label my pantry. Ha!
Actionable Steps for Change:
Now, let's dive into three actionable steps to implement this learning into your real life:
Pause and Identify Emotions: When you catch yourself procrastinating or about to procrastinate, pause for 30-60 seconds. Identify the emotion you are feeling. Is it overwhelm, anxiety, permissiveness, ambivalence, or dread? Being specific in naming what you are thinking and feeling is a key step in increasing your awareness of what’s really going on under the surface.
Work Backwards: Once you've identified the emotion, work backward to uncover the thoughts triggering that emotion. What are you thinking that leads to the procrastination? Is it the belief that there's not enough time, a fear of not being great at the task, or an all-or-none mindset?
Pattern Interrupt and Pivot: With awareness, you open the door to interrupting the pattern. Pivot from the trajectory you would be on if unaware. This might involve making observational statements to yourself, reminding yourself of your compelling "why," or using techniques like temptation bundling.
Conclusion:
Procrastination is a complex interplay of thoughts and emotions. By unraveling these threads, you gain the power to intervene and forge a new path. Remember, this is not a one-and-done process – repetition and self-awareness are your allies.
As physician moms, you navigate the contrasts of life with grace. Embrace this journey of understanding and transforming procrastination into a tool for growth.
Wishing you clarity, resilience, and moments of profound self-discovery.
Listen to my recent 15 minute podcast episode on procrastination here for a little deeper dive.
