Working from home and procrastination
Working from home might have originally seemed like a fun change for many of us. However, with the ongoing and recurring nature of the lockdowns, difficulties with motivation and procrastination are becoming more common.
Although procrastination is a frustrating, self-defeating behaviour, it actually serves a psychological purpose. Studies show that procrastination is a form of short-term mood repair, as it alleviates the discomfort of starting a boring or difficult task. So, although you are procrastinating against your better judgment, you do it anyway because of the relief it provides.
Research shows that people who procrastinate have higher levels of stress and lower well-being. As such, procrastination is a paradox because the avoidance of discomfort in the short term actually amplifies the discomfort and stress in the longer term. The closer you get to the deadline, the more distressed and paralyzed you feel, and in the long run stalling erodes your productivity.
What Can You Do?
1.Establish a schedule and boundaries
Like a high school timetable, set up a schedule of when you will start work, take breaks and finish work for the day. If it’s possible with the work you do scheduling in different tasks and meetings into your day will raise your awareness as to whether you are “on track” or procrastinating.
Every time a distracting thought or task arises (e.g. “I’ll just make a cup of tea”) remind yourself that you can do that in your scheduled breaks or after work. Sticking to your finishing time plays an important role in keeping “on task” as it creates a self imposed daily deadline.
2. If you can’t get started, break the task down
Taking small steps that are easy and do-able reduces procrastination and overwhelm. Studies show that if you take that first small step, you realize the task isn’t as challenging or difficult as you anticipated and you are more likely to “get on a roll”. Once you complete the first part (perhaps just sitting down and turning on your computer) it can get you going. The hardest part is the first 30 seconds to a minute of any task (i.e. initiating it) so remind yourself that if you can just get started, it will be easy to keep going.
3. Focus on how good get it done will feel
Your brain is hardwired to seek pleasure and avoid pain. In order to get over the hump of starting a boring or difficult task, remind yourself of how good it will feel to get this task done and off your mind.
Get a clear visual image of you completing the task and getting up from your workspace, feeling relief and satisfaction- a warm glow in your chest (as opposed to guilt and anxiety if you procrastinate). This will give you a small taste of the dopamine feel-good response that will occur when you actually complete the task later, which can help motivate you.
4. Be kind to yourself
There is a direct link between self-compassion and success. Criticising yourself when you procrastinate just increases your stress and reduces your chance of rebounding. Keep in mind that everyone procrastinates and procrastination is NOT laziness- we actually expend a lot of energy in the tasks we use to procrastinate!
Similarly, the conditions of WFH are ripe for procrastination for most people because there is often less accountability, less perceived social surveillance, more distractions and help is harder to access (you can’t drop into someone’s office to ask a quick question).