Procrastination resources and advice?

[D1ng0]

Hey, folks. Hope you're doing okay.

I'm struggling a lot with procrastination. Not only do I procrastinate things that I have to do (work, rehabilitation exercises), but I also procrastinate things that I want to do, especially hobby projects.

I don't know why I procrastinate doing things that I really enjoy, and it's very frustrating. If you've struggled with procrastination, how have you overcome it? Or how do you manage it, as it comes and goes?

Today I'm just forcing myself to work and meet tomorrow's deadline. Figured I'd make this post and hopefully get some tips for the future, because forcing progress at the last second isn't sustainable for me. Thanks heaps in advance.

If it's relevant at all, I'm neurodivergent and diagnosed with OCD, major depression, and an anxiety disorder.

[Vyv]

@D1ng0 just wanted to say I am in a similar space to you - neurodivergent, depression, anxiety and doing things currently feels like wading through treacle. 

One thing that sometimes helps me when inertia hits is picking 1-5 things. That might be putting away 5 dishes from the rack, for instance, or I might make myself reply to a work email, then I have a break. The break might go on a while but if I set myself tasks I can tick off in short bursts, I can look back over the day and see that I have been somewhat productive, even if a lot of the day was spent inert. 

Best of luck with it. I am going to try and make myself do something now, too. 

[tyme]

Hey @Vyv @D1ng0 ,

I just want you to know I'm following along and hearing you both.

Please be kind to yourselves.

[lovingjesus]

I’m similar due to my depression, and all I can offer is break tasks into smaller bite size pieces, and Richard Branson’s book, “Screw it, just do it” was a big help to me.

I acknowledge it’s a lot easier said than done.

[tyme]

That book sounds interesting @lovingjesus ! Thanks for sharing. I've been looking for good reads.

[D1ng0]

Thanks so much for the empathy and tips, @Vyv. 

Out of curiosity (no pressure to answer), do you struggle to forgive yourself for the time "spent inert", as you put it? I think that's a big issue for me. I'm interested in how you've dealt with that, if you have. I've only recently come to accept that I am neurodivergent, so the wisdom/insights of people who might be similar to me is really valuable.

If I have a day (like today) where I manage to tackle some stuff, but not everything, my brain still fixates on the time I spent not being productive. That makes my anxiety quite bad. For some reason, then my brain just wants to walk away from everything, and spend tomorrow not thinking about any of the stuff I've gotta get done. If I don't try in the first place, I can't fail.

It's busted logic that leaves me feeling like a failure either way, but I'm trying to understand it so I can tackle it. 

Anyway, thank you again. And I hope you were able to get some of your stuff done 😄 

[D1ng0]

Thank you @lovingjesus! 

[Vyv]

@D1ng0  absolutely! It's an ongoing struggle. As an example, I had to pay something and all weekend I have been meaning to look at the invoice and pay it. I finally did and then realised I only had until Tuesday until it was actually due. So I paid it and have since spent a good hour berating myself for leaving it 'to the last minute', even though it isn't even the last minute! But it's something I had avoided and, just like you, I feel anxious about stuff I 'should' have done. I 'should' have been more organised. 

I try to remind myself that I would never betrate someone I cared about. I was having a good talk to my brother who, since my autism diagnosis, has begun to self-identity because we both struggle with something my child also struggles with: pathological demand avoidance. We know we need to do the thing, we may even know when a thing needs to be done by and that there is a sense of urgency attached to it, but anxiety gets right in the way, or we feel pressured. It's not something intentional. 

I guess what I am getting at is have self-compassion. I know that's difficult, but brains are tricky things and no one would actively choose to get themselves in knots and not do a bunch of stuff. It just happens. So celebrate the wins. It doesn't mean letting yourself off the hook, just saying 'well, today wasn't the day' and trying to get stuff done the next day, or the day after that. 

I also have to acknowledge in myself and it might be the same for you that perfectionism means I hold standards for myself that are way too high. I know this because I don't hold anyone else up to them. I am also the sort of person who gets stuff done in a flurry, or through hyper focus and I need down time because of that. Sure, I wish things were different but this is me and how things are and things still do get done, doesn't matter how. 

Be kind to yourself. 

[D1ng0]

Hey @Vyv, thank you so much for the empathy and advice. I really appreciate you taking the time to tell me what your experiences have been. 

[Ru-bee]

Hey @D1ng0 

I just wanted to offer some options, some might not work for you but maybe there's something here that's helpful? I know that pomodoro method isn't for everyone, but I was reading this article on how to modify it to suit different needs, as well as this blog that looks at a few different methods to target procrastination and looks at the pros and cons for those who are neurodivergent.