Have you ever experienced the following: when facing a task, you hesitate, deciding to delay it for a while, only to realize that not only did you fail to reduce the stress, but you also ended up experiencing more pain and anxiety? This is not a coincidence. Research has shown that people who procrastinate when confronted with difficulties or challenges usually experience more physiological and psychological stress than those who take immediate action.
Many decisions and tasks in life seem simple, but procrastination often increases our sense of pressure and discomfort. It’s like standing next to a cold swimming pool: the longer you hesitate, the more painful it becomes to dive in. In comparison, people who tackle things head-on, though they may feel discomfort at first, quickly adapt and feel relieved.
1. Procrastination Doubles the Pain: Breaking the Mental Trap
For example, many of us have experienced the moment when we have to make a difficult phone call to deliver bad news. The thought of it often makes us anxious and distressed, to the point that we may delay the call. However, when you finally make the call, you’ll realize it wasn’t as bad as you imagined. In reality, taking action is usually much easier than we think.
Procrastination traps us in a cycle of prolonged pain. For instance, in an experiment, women were asked to choose a wedding gift for a friend. After making their selection, they participated in a willpower test (submerging their hands in an ice bucket). The study found that those who experienced more distress while choosing the gift were more likely to give up in the test. This illustrates the negative effects of procrastination: it drains our mental resources, affecting our decision-making and ability to act.
2. The “Rapid Decision” Strategy of Mental Patients: No Anxiety, Just Action
However, there is an extreme group of people – those with mental disorders – whose behavior often confuses others. Mental patients, when faced with a choice, typically don’t experience much hesitation or anxiety. They tend to take immediate action because their perception system lacks sensitivity to others’ emotions and social norms, especially in situations involving failure or rejection.
This seemingly “carefree” behavior may appear to help them avoid the anxiety and delays others experience, but from another perspective, this lack of sensitivity is actually a flaw in their behavior. These individuals, lacking effective risk assessment and adaptability, often make impulsive decisions without considering the consequences, leading to more trouble and problems.
While they avoid the anxiety caused by procrastination, they also lose the ability to make wise decisions. Therefore, completely eliminating anxiety does not necessarily solve the problem. Sometimes, moderate anxiety and hesitation are vital safeguards for making the right decisions.
3. From Procrastination to Action: Close Your Eyes and Visualize Success
One of the most effective strategies when you feel procrastination creeping in is mental rehearsal. Close your eyes and imagine that you’ve already taken action, vividly envisioning the details of completing the task. By visualizing yourself immersed in the work, overcoming difficulties, and successfully finishing the task, your brain becomes “accustomed” to this scenario and triggers your real motivation to act.
For example, special forces soldiers often mentally rehearse the entire operation before carrying it out, imagining how they will solve problems and successfully complete their mission. This mental rehearsal reduces tension and uncertainty during actual action. Research has shown that when we imagine performing a task, the brain’s motor areas are activated as if we are physically doing it. By using this technique, we can reduce procrastination and boost confidence.
4. Predict the Difficulties and Address Them Early
When you begin thinking about a task, try to analyze the aspects that scare you the most. What is it that makes you want to avoid it in the first place? Is there a particular part of the task that makes you feel anxious or uneasy? Identifying these issues in advance and preparing for them can significantly reduce the task’s difficulty.
For instance, you might be concerned about the quality of your work or fear not meeting expectations. In fact, much of procrastination stems from excessive anxiety about the outcome of a task. Once you acknowledge and face these fears, you can take action and gradually tackle each challenge.
5. Shift Your Perspective: Focus on the Long-Term Future
Procrastination is often tied to short-term pleasure, with procrastinators tending to choose immediate comfort over long-term achievements. When you feel yourself procrastinating, try asking yourself a question: “Am I willing to tolerate temporary anxiety and pressure in exchange for the sense of accomplishment when I finish the task?”
This is the psychological conflict many people face when confronted with challenges: the tug-of-war between short-term pain and long-term satisfaction. Ask yourself: “If I can overcome this tough period and complete this task, will I feel proud of myself?” This shift in focus can help you move your attention away from the immediate hurdles and toward the future rewards.
6. Set Time Limits: Create a “Completion Contract” with Yourself
Procrastinators often feel like an unopened bag of chips – afraid that once they start, they won’t be able to stop. However, if you set a time limit for yourself and commit to focusing on the task for that period, you can effectively avoid procrastination.
For example, set aside one hour to focus on a task, closing all potential distractions and avoiding checking your phone or social media. When the time is up, reward yourself with something small, like opening the window for fresh air. This small ritual can help clear your mind and prepare you for the next task.
7. Start with Short Time Blocks: Use Small Segments to Break Through
Many procrastinators believe that they can only start working when they have a complete, uninterrupted time block. However, effective work often happens in short, dispersed time periods. Don’t wait for the so-called “perfect time” to begin; seize any available time fragment and take action immediately.
By doing this, you can gradually break the cycle of procrastination and accumulate results over time. Each small action will pave the way for progress.
8. Perfectionists’ Self-Release: Don’t Strive for Perfection, Just Start
Perfectionism and procrastination often go hand in hand. Due to the high standards they set for themselves, perfectionists are often overwhelmed even before they begin, leading them to avoid starting the task altogether.
However, perfectionism often traps us in a vicious cycle. The best way to break free from this is to start with action, not expecting perfection from the outset. Accept failure and mistakes, using them as motivation to move forward. Once you start acting, the possibility of failure actually decreases.
Conclusion
Action is the best remedy for overcoming procrastination and anxiety. Whether you are facing the pressure of a task or internal fears, true breakthroughs often come from bravely taking the first step. Charge forward like a maniac, putting aside your anxiety and diving into the task at hand. You’ll experience less pain and greater fulfillment in the process.