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ACoAs PROCRASTINATION (Part 3)
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ACoAs PROCRASTINATION (Part 3): How to Overcome It
Procrastination is a common problem for many adult children of alcoholics (ACoAs). It can affect their personal and professional lives, causing stress, anxiety, guilt, and low self-esteem. In the previous parts of this series, we explored some of the reasons why ACoAs procrastinate and how it relates to their childhood trauma and coping mechanisms. In this part, we will look at some practical strategies to overcome procrastination and achieve your goals.
Here are some tips to help you stop procrastinating and start doing:
Identify your triggers. What are the situations, tasks, or emotions that make you want to avoid or delay doing something? Is it fear of failure, perfectionism, boredom, resentment, or something else? By becoming aware of your triggers, you can prepare yourself to face them and not let them stop you.
Break down your tasks. Sometimes procrastination is caused by feeling overwhelmed by the size or complexity of a project. To overcome this, try breaking down your tasks into smaller and more manageable steps. For example, if you have to write a report, you can divide it into sections such as introduction, main points, conclusion, references, etc. Then you can focus on completing one section at a time.
Set realistic deadlines. Having a clear and specific deadline can motivate you to get started and finish your tasks. However, make sure that your deadlines are realistic and achievable. If you set yourself unrealistic deadlines, you may end up feeling frustrated and discouraged. On the other hand, if you set yourself too easy deadlines, you may lose the sense of urgency and importance. Find a balance between challenging and attainable deadlines that suit your abilities and circumstances.
Reward yourself. One way to overcome procrastination is to make the process more enjoyable and rewarding. You can do this by rewarding yourself for completing your tasks or reaching your milestones. For example, you can treat yourself to a snack, a movie, a nap, or anything else that makes you happy after finishing a task. This can help you associate positive feelings with your work and motivate you to keep going.
Seek support. Sometimes procrastination is a sign that you need help or guidance with your tasks. You don't have to do everything alone. You can seek support from your friends, family, colleagues, mentors, or professionals who can offer you advice, feedback, encouragement, or assistance. You can also join a support group or an online community of people who share similar goals or challenges as you. By seeking support, you can reduce your stress and anxiety and increase your confidence and accountability.
Procrastination is not a permanent or incurable condition. It is a habit that can be changed with awareness, effort, and practice. By applying these strategies, you can overcome procrastination and become more productive and successful in your personal and professional life. aa16f39245