Best Online Therapy To Stop Procrastinating
Procrastination is like a credit card. It is a lot of fun, until you get the bill.
How many of us are guilty of binging on Netflix shows while there is a heap of work waiting for us, and deadlines coming dreadingly close?
Some people boast about how they can get everything done at the last moment. Although that may work for them, it is most likely to come with stress and lesser performance outcomes.
But don’t believe us, believe science. Many research studies have shown the negative impact of procrastination on overall performance and mental health.
One such study is “The Costs of Procrastination: A Meta-Analysis of Effects of Procrastination on Academic Performance” by Steel, which found that procrastination was significantly related to lower academic performance. Specifically, the study found that students who procrastinated had lower grades, were more likely to drop out of courses, and were less likely to complete their degrees.
In addition to academic performance, procrastination has also been linked to higher levels of stress, and anxiety. For example, a study by Sirois and Pychyl found that procrastination was associated with higher levels of stress and lower levels of well-being.
On the other hand, completing tasks on time has been shown to lead to better outcomes and lower levels of stress. For example, a study by Ferrari et al. found that individuals who did not procrastinate reported higher levels of life satisfaction and lower levels of stress and anxiety.
Furthermore, procrastination can lead to missed opportunities and decreased productivity. By putting off important tasks, individuals may miss out on chances for career advancement, personal growth, or other types of success.
Procrastination can also lead to a backlog of unfinished work, which can create additional stress and interfere with overall productivity.
Now, the habit of delaying tasks could stem from a number of reasons. Some psychologists claim that procrastination is tied to perfection. Individuals who set unrealistically high standards for themselves tend to put off their work because they often get caught up in the stress of the final outcome.
They become obsessed with achieving perfection and forget to focus and enjoy the journey of creating. Such individuals may produce fantastic results but at the cost of their mental and physical well-being.
Online therapy can help to manage perfectionism and eventually beat the need to delay tasks.
Before getting ahead with the best online therapy to stop procrastinating, let us understand common reasons that lead to procrastination:
1. Fear of Failure: One of the most common reasons for procrastination is fear of failure. If an individual is afraid of not doing a task perfectly, they may put it off to avoid facing the possibility of falling short of their own standards.
2. Lack of Motivation: When individuals lack motivation, they may find it difficult to get started on a task or may struggle to maintain their focus and momentum. This can lead to procrastination as they put off the task until they feel more motivated to complete it.
3. Lack of Time Management Skills: Poor time management skills can lead to procrastination as individuals struggle to prioritize tasks and manage their time effectively.
4. Self-Doubt: If an individual doubts their own abilities to complete a task, they may put it off to avoid facing their own perceived limitations or inadequacies. Self-doubt is perhaps the biggest obstacle to achieving your goals and living a successful life.
5. Distractions: Distractions, such as social media, can also contribute to procrastination as individuals may find it difficult to resist the temptation to engage in these activities instead of focusing on the task at hand.
Identifying the cause of the problem is naturally the first step to resolving it. In online therapy to stop procrastinating, you can work with your therapist to understand why exactly you don’t like completing your tasks on time.
For instance, Vivan lives in Toronto. He connected with our expert psychologist for online therapy.
He struggled with his academics and could not focus on his final term. He would spend long hours planning his study schedule but failed to complete his tasks.
In online therapy, Vivan explored his habit of procrastination and understood what are the major obstacles between him and his goals.
He realized that he was anxious about the final results because his entire future depended on them. It would be a decisive factor in his life. The worry and anxiety preoccupied his attention, decreasing his mental strength to focus on his studies.
Vivan was experiencing catastrophizing. It is when a person overestimates negative outcomes and underestimates their own coping skills. Consequently, they feel incapable of handling perceived negative threats and are likely to give up in the face of difficulties.
In online therapy, Vivan learned to manage his negative thought patterns and gain more confidence in his strengths and coping skills.
In fact, Cognitive Behavioral Therapy has been proven to be one of the most effective therapies to overcome procrastination.
Here are some ways Cognitive Behavioral Therapy can help to address specific causes of procrastination:
Fear of Failure: CBT can help individuals overcome the fear of failure by challenging negative thoughts and beliefs about their abilities.
For example, suppose an individual believes that they are not good enough to complete a task. In that case, a therapist may challenge this belief by asking for evidence to support it and helping the individual recognize their past successes.
A study published in the Journal of Consulting and Clinical Psychology found that CBT was effective in reducing fear of failure and procrastination among college students (Glick & Orsillo, 2015).
Lack of Motivation: Online therapy can help individuals overcome a lack of motivation by setting specific goals and developing a plan for achieving them.
For example, a therapist may help an individual break down a large project into smaller, more manageable tasks and set deadlines for each task.
A study published in the Journal of Rational-Emotive and Cognitive-Behavior Therapy found that goal-setting and time-management strategies were effective in reducing procrastination among college students (Muth & Cashel, 2013).
Perfectionism: Online therapy can help individuals overcome perfectionism by challenging the belief that tasks must be completed perfectly.
For example, a therapist may help an individual recognize that perfectionism can be a barrier to productivity and that completing tasks to the best of their ability, rather than achieving perfection, can be a more realistic and satisfying goal.
A study published in the Journal of Rational-Emotive and Cognitive-Behavior Therapy found that cognitive restructuring, or challenging negative thoughts, was effective in reducing procrastination among college students (Parker & O’Keefe, 2016).
Overwhelm: Online therapy can help individuals overcome overwhelm by teaching stress management techniques, such as relaxation techniques or mindfulness, to help them stay focused and calm in the face of a large workload.
For example, a therapist may teach an individual deep breathing exercises or guided imagery to reduce feelings of anxiety and stress.
A study published in the Journal of Cognitive Psychotherapy found that stress management strategies were effective in reducing procrastination among adults with ADHD (Sibley et al., 2011).
Lack of Time Management Skills: CBT can help individuals overcome a lack of time management skills by teaching them specific strategies for managing their time effectively, such as prioritizing tasks, breaking down large projects into smaller tasks, and scheduling time for specific activities.
For example, a therapist may teach an individual how to use a planner or calendar to keep track of deadlines and appointments.
A study published in the Journal of College Counseling found that time management strategies were effective in reducing procrastination among college students (Wang & Liao, 2009).
Cognitive Behavioral Therapy has proven to be one of the best online therapy to stop procrastinating and head strongly toward your goals.
Conclusion
Procrastination is the enemy of success. If you are ambitious and passionate about building a great life then it is important to manage procrastination and be disciplined on your path to success.
The key to overcoming procrastination is to understand why you are putting off your tasks. A trained therapist can work with you to identify your key issues and formulate an effective online therapy plan to help you overcome them and stay committed to your goals.
We would recommend working with a CBT-certified therapist because the techniques used in CBT are highly effective in challenging your negative thoughts and building a positive and constructive mindset.
You can now connect with the best therapists on Call/WhatsApp by clicking on this link.
We provide a 10-minute Free consultation with expert counselors so that you can have all your doubts cleared and make a well-thought decision for your future.
