Understanding Procrastination: Why We Put Things Off

What is Procrastination?

Ever wonder why we keep putting off doing certain things until the last minute? Some might say, “I work better this way,” or “Some of my best work is done last minute.” But for many others, the sentiment is more like, “God, I need to get this done but don’t know how.”

That feeling of being overwhelmed by the task at hand often leads us to delay it until the very last minute. Sounds familiar? That’s procrastination at its finest.

While it’s perfectly reasonable to take time to plan and organize, procrastination becomes problematic when it adds unnecessary stress and pressure. We might postpone tasks due to lack of time or competing priorities. But is it worth the last-minute rush that sacrifices quality, creativity, and peace of mind?

The Cost of Last-Minute Pressure

Sure, some people truly do their best work under pressure. But what’s the cost?

• Sleeplessness

• Migraines

• Hair fall

• Chest pains

• Poor eyesight

• Overwhelming anxiety

These are all signs of chronic stress that can take a toll on your physical and mental health. Pushing yourself to the edge repeatedly isn’t a sustainable solution.

The Window of Tolerance

Here’s where the concept of the Window of Tolerance comes in.

Coined by Dr. Dan Siegel, the Window of Tolerance refers to the optimal zone of arousal in which we can function and cope well with everyday stress. When you’re in this window, you can think clearly, manage emotions, and stay present.

But stress and anxiety can shrink this window, leading to:

• Hyper-arousal: Fight or flight mode – racing thoughts, emotional overwhelm, restlessness.

• Hypo-arousal: Shutdown mode – numbness, lethargy, disconnection.

The good news is that we can learn to recognize when we’re moving out of this optimal zone and bring ourselves back.

Tips to Return to Your Window of Tolerance

Here are some tools to help regulate emotions and re-center yourself:

• Breathing exercises: Focus on your breath. Try box breathing – inhale for 4 counts, hold for 4, exhale for 4, hold again for 4.

• Mindfulness:

  • Name three things you can see, hear, touch, smell, and taste.

  • Look in the mirror and say positive affirmations.

  • Challenge your negative thoughts with compassion.

  • Speak to yourself like you would to your best friend – with love and kindness.

• Physical movement: Walk, run, stretch, dance, or even play with a pet – anything to reconnect mind and body.

How This Helps with Procrastination

Understanding your emotions and physiological state can help you identify why you're procrastinating. Are you overwhelmed? Tired? Anxious about not being perfect?

Recognizing your position in the window of tolerance helps you address these root causes instead of avoiding the task.

It’s about dealing with things when they show up instead of letting them blow up.

And remember – be kind and gentle with yourself. You’re doing your best.

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