karen header 3

Karen's Blogs

Blogs are brief, to-the-point, conversational and packed with information, strategies, and tips to turn troubled eaters into “normal” eaters and to help you enjoy a happier, healthier life.Sign up by clicking "Subscribe" below and they’ll arrive in your inbox. 

Learn How to Stop Procrastinating

I read two articles on procrastination, along with overwhelm, which I wrote about in my previous blog, a word I dislike and avoid using. Both said more or less the same thing, which I’ve been saying for years. The word procrastination has gotten a bad rap and is not a permanent state of being, though it might be a habituated behavior you’ve come to rely on. If you’re ready to beat it, read on.

“Why your brain loves procrastination” by Susannah Locke (Why Your Brain Loves Procrastination – Vox, https://getpocket.com/explore/item/why-your-brain-loves-procrastination, accessed 3/26/19) tells us that procrastination is nothing more than a coping mechanism to avoid doing something unpleasant and, instead, doing something we enjoy. Hardly a crime or a sin. However, that’s how we treat ourselves when we put off tasks. Instead, hoping to increase motivation, we’re hard on ourselves and the opposite happens: we feel worse. The key, says Lock, is to be more compassionate. Now, where have you heard that before, that self-compassion is a better motivator than self-criticism?

Another interesting concept is the “future self” which we need to be able to picture and focus on to make improvements in our thinking and behavior. If you see your future self as an updated version of your present self, this is good news. It’s a reminder that you can become who and how you want to be by making certain choices now. The article also talks about how involuntary procrastination feels as if it’s a compulsion. It isn’t; it’s simply a choice your present self makes to stay the same.

In “Why You Procrastinate (It Has Nothing to Do With Self-Control)” by Charlotte Liberman, 3/25/19, NY Times, https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-to-do-with-self-control.html, accessed 3/26/19), Dr. Tim Pychyl, professor of psychology and member of the Procrastination Research Group at Carleton University in Ottawa, says that, “Procrastination is an emotion regulation problem, not a time management problem… the primacy of short-term mood repair … over the longer-term pursuit of intended actions. Like ice cream and binge-worthy TV, it’s a way of eliminating down feelings and lifting up your spirits.

The articles goes on to say that sometimes your bummer mood is because you keep telling yourself you hate a certain task, but other times it’s due to deeper inadequacy feelings about yourself and low self-esteem. The task isn’t simply not going to be fun; it’s going to be a sure failure—and then how’re you going to feel? These crummy, beat-yourself-up feelings even have a name: “procrastinatory cognitions.” It turns out that this putting off is another example of what’s called “present bias,” our hard wiring to avoid threats now, not the ones that might occur down the road. The article recommends thinking of procrastination not on a moral level (about productivity) but on an emotional one and find rewards better than avoidance of tasks. The article encourages us to forgive ourselves for being human and heap on the self-compassion. To learn other ways to manage procrastination, take a few minutes to read the rest of the article. By the way, this is something you might want to do right now, rather than put it off.

Best,

Karen

http://www.karenrkoenig.com/

https://www.facebook.com/normaleatingwithkarenrkoenig/

http://www.youtube.com/user/KarenRKoenig

http://twitter.com/KarenRKoenig

APPetite on Facebook

 

Stop Confusing Anger with Strength
Getting Over Overwhelm

shelf new

EBProfessionalBadgeLarge

This website is owned and operated by Karen R. Koenig, M.Ed., LCSW. It contains material intended for informational and educational purposes only, and reasonable effort is made to keep its contents updated. Any material contained herein is not to be construed as the practice of clinical social work or of psychotherapy, although adherence to applicable Florida States, Rules, and Code of Ethics is observed. Material on this website is not intended as a substitute for medical or psychological advice, diagnosis, or treatment for mental health issues or eating disorder problems, which should be done only through individualized therapeutic consultation. Karen R. Koenig, LCSW disclaims any and all liability arising directly or indirectly from the use of any information contained on this website. This website contains links to other sites. The inclusion of such links does not necessarily constitute endorsement by Karen R. Koenig, LCSW who disclaims any and all liability arising directly or indirectly from the use of any information contained in this website. Further, Karen R. Koenig, LCSW, does not and cannot guarantee the accuracy or current usefulness of the material contained in the linked sites. Users of any website must be aware of the limitation to confidentiality and privacy, and website usage does not carry any guarantee or privacy of any information contained therein.  Privacy Policy