Latest news with #procrastination
Forbes
11-07-2025
- Health
- Forbes
3 Subtle Self-Sabotaging Habits You Shouldn't Ignore, By A Psychologist
These three habits might seem harmless, but could be the reason your mental health and quality of ... More life is secretly deteriorating. getty For many people, the most obvious solution to psychological pain is escape. It's a common defense mechanism, built on the belief that if you ignore the problem long enough, it'll eventually disappear. According to a 2024 global study by McCann Worldgroup Truth Central, 91% of people say they feel the need to mentally escape at times, and 1 in 2 specifically report going online to escape reality. Another 2023 study found that this tendency to escape from discomfort is encompassed by three dimensions: Reality detachment. The motivation to mentally detach from real-world stressors or negative realities. The motivation to mentally detach from real-world stressors or negative realities. Cognitive distraction. The tendency to divert attention away from distressing thoughts or feelings. The tendency to divert attention away from distressing thoughts or feelings. Anticipated relief. Expecting temporary relief from discomfort and unpleasant states through consumption, and needing to take a break from stressors. But the illusion of escape is always short-lived. To prolong its effects, people develop habits and with time, those habits accumulate into long-term consequences. Here are three such habits that might seem harmless in the moment but, in hindsight, are ticking time bombs quietly sabotaging your mental health and your life. 1. Procrastination With Emotional Avoidance You know the task is important. But doing it right away would mean facing something you are not yet ready to face. It could be fear of failure, self-doubt, fear of success or meeting the weight of societal or personal expectations. So you avoid it, whether you realize it or not. You engage in procrastination; doing things that are not a priority, finishing chores that are not time-intensive, keeping yourself occupied, distracting yourself or numbing out the discomfort. You try to escape the nagging voice in the back of your head that reminds you that something is pending. When you can no longer ignore the task and finally sit down to finish it, you're out of time. The stress you experience then reinforces the idea that it was a terrible decision to attempt it in the first place, which justifies staying overwhelmed and numb. A 2022 study published in Frontiers in Psychology explains that people use procrastination as a maladaptive coping mechanism; often a result of poor emotional regulation skills. When a task inflicts aversive emotional states and individuals procrastinate to escape them, it reinforces avoidance that can have long-term negative effects on mental health and other areas of life. Researchers found that emotional regulation plays an important role in working through this. When people can manage difficult emotions like guilt, fear, shame, boredom, worry, anxiety and frustration, they're more likely to overcome procrastination. 2. Consistently Sabotaging Your Sleep You may stay up late scrolling, watching YouTube or doing 'just one more thing,' but you're not necessarily enjoying it; rather, you're avoiding the quiet of bedtime that might bring up thoughts you've been pushing away all day. Exhaustion becomes a form of sedation. And it gives you another excuse to say, 'I just can't think right now.' Another day springs up, and you wake feeling tired again. Falling into this habit builds long-term fatigue, and sooner or later, it may lead to burnout. A 2023 study investigated why individuals tend to put off going to bed even when they're aware of the need for sleep. Researchers were interested in pre-sleep arousal, especially mental arousal like worrying and inner racing of the mind. They found that those who are more mentally aroused are likely to procrastinate at bedtime and delay sleeping. Surprisingly, cognitive arousal in the form of worrying and ruminating was a better predictor of bedtime delay than was physical arousal, suggesting that people may be using bedtime procrastination as a coping strategy, just like other forms of procrastination often are. 3. Overcommitting Or Overcomplicating You sign up for things you don't want to do. You say yes when you actually mean no. You crowd your schedule with obligations that leave no time for rest or reflection. And in the white noise of being constantly 'needed,' you forget to pay attention to your own voice. These behaviors create a crisis that feels easier to manage than your underlying emotional truth. As long as there's something that still needs to get done, you never have to stop and ask yourself, 'What do I actually feel right now?' A 2023 study published in the International Journal of Environmental Research and Public Health found that overcommitment and emotional rumination, especially when people are unable to detach from their responsibilities, were among the strongest predictors of emotional fatigue, burnout and even psychosomatic symptoms. By overcommitting to external obligations, many often rent out the space they might otherwise offer to themselves. You may even find yourself staying in difficult relationships, one-sided friendships or situations that drain your energy. When escape seems like the only answer to their emotional pain, individuals often turn to self-sabotaging habits that harm their mental health and long-term well-being. But these maladaptive coping mechanisms are unsustainable and inevitably come to a stop. When you find yourself automatically falling into the same old habits, take a moment to pause and try these strategies instead: Ask yourself, 'What emotions am I trying to escape from right now?' Naming them out loud helps reduce their hold over you. Practice self-compassion. This means treating yourself the way you would treat a friend. When you feel swamped with responsibilities, take a break. When you feel worried, write it down. When you feel scared, reach out to a friend and share your concerns. Allow yourself to receive the support you need. Lastly, practice emotional regulation. This includes positive coping strategies such as reframing negative thoughts, practicing grounding techniques and seeking professional mental health support. This can look like: Becoming aware of your feelings in the moment. 'I think I'm worried right now.' 'I think I'm worried right now.' Getting to the source. 'This is because I don't want to mess up my presentation tomorrow.' 'This is because I don't want to mess up my presentation tomorrow.' Choosing your response. Instead of avoiding a task, face the core of your worry, reframe the negative thoughts that fuel your avoidance and get back to the task with intention. Recognizing your self-sabotaging habits can be difficult, but once you're aware of them, you have the power to choose differently. Putting helpful coping strategies into practice can take time, but it's worth it in the long-run. If you suspect procrastination is interfering with your goals, take this science-backed test to see how deeply it's affecting your daily life: General Procrastination Scale
Entrepreneur
26-06-2025
- Business
- Entrepreneur
How to Beat Your Deadlines and Reach Goals Faster — Without Burning Out
Try these 5 "Voluntary Force Functions", which are designed to push you towards action Opinions expressed by Entrepreneur contributors are their own. We've all faced high-pressure situations that force us to learn quickly, not because we wanted to — but because we had to. Whether it's cramming for a crucial exam, racing to meet a demanding deadline at work, or having to get your life back in order after getting laid off, we've all experienced moments that require us to get out of our comfort zone and figure things out, fast. To do this, I practice what I like to call "Voluntary Force Functions." As an entrepreneur and advisor to several start-up companies, I've seen firsthand what a self-inflicted challenge can do to a person's mental and physical health. It's why I wrote my new book, Lean Learning: How to Achieve More by Learning Less. Please understand that a Voluntary Force Function is not about "hustle" or having to sacrifice happiness and comfort to endure pain like it's a rite of passage to success. Instead, these scenarios are about purposefully extending yourself just beyond your comfort zone, for a measured amount of time, to experience personal and professional development. Voluntary Force Functions are designed to create intentional constraints that compel action. They are the chosen conditions that make a desired behavior nearly inevitable. These functions excel at long-term habit formation or to overcome procrastination on daunting tasks, serving as structural changes to our environment and routine that promote ongoing success. Let's break down each element of an effective Voluntary Force Function. A Leap of Faith Moment What exactly is a "Leap of Faith Moment"? It's that pulse-racing moment when you decide to turn "someday" into "starting now." Remember that this leap of faith you take is not about reckless abandon. It's a deeply considered decision that launches you out of the planning phase and into action. It's about trusting your ability to rise to the challenge and that you have the resources and resilience to see it through. A Time-Locked Commitment The key to a time-locked commitment is to treat your deadlines as nonnegotiable. People set goals for themselves, or deadlines, only to push them back repeatedly. I see this pattern again and again among my students. Although I understand life can interrupt our plans, I also know that when a deadline truly cannot be moved, we somehow find a way to meet it. The easiest way to solidify your commitment, if it's not baked into the leap of faith you've already made, is to put it on your calendar — but not in the way you probably think you should. Ask a champion of yours (ideally, a mentor) to create the deadline on their calendar and invite you to the event. You won't be able to move it, and you'll know it's on the calendar of the person who is holding you accountable. It will be harder to get out of, which means you are more likely to follow through. High Stakes It's vital to keep in perspective what "high stakes" means. We imagine the worst: irreparably damaging our reputation or making a mistake so severe that recovery is impossible. But by realistically assessing the risks and asking ourselves, "What's the worst that could happen?" we uncover the truth — our fears are exaggerated. When setting up your own Voluntary Force Functions, aim for stakes that push you out of your comfort zone but remain within a threshold that promotes action. This might involve making a promise to a mentor, risking a sum of money, or something else. Not doing it needs to hurt a little— but not be so terrifying you're afraid to risk it. Find that sweet spot where the risk is enough to keep you driven, but not so daunting it overwhelms you. Author Steven Pressfield suggests that fear is not always an enemy; it emerges precisely when we are about to do something meaningful, something that matters. Let that guide your efforts. High stakes should motivate, not debilitate. Meaningful Challenge When designing your own Voluntary Force Functions, it's crucial to select challenges that are not only difficult but also deeply meaningful to you and align with your values. Consider the following: Personal resonance: Choose a challenge that resonates with your core values and aligns with your long-term goals. Whether it's con- fronting a long-held fear, mastering a complex skill, or making a significant impact in your community, the challenge should feel pro- foundly important to you. Motivation through meaning: The more the challenge matters to you personally, the stronger your drive will be to engage with it and succeed. This connection turns a daunting task into a compelling mission, infusing your efforts with purpose and determination. Assessing impact: Ask yourself, what are the potential outcomes of conquering this challenge? How will overcoming this particular hurdle enhance your life or career? Understanding the tangible benefits can provide additional motivation and clarify the challenge's value. By ensuring your challenges are meaningful, you're not just setting goals, you're crafting milestones that reflect your deepest aspirations and desired impact. This alignment makes the journey as rewarding as the destination, ensuring sustained effort and engagement. Rewards on the Other End This is key to the Lean Learning process: you have to keep going. The small wins are only significant when you leverage them for larger wins down the line. In designing your own Voluntary Force Functions, first think beyond the immediate challenge— but then zoom out and consider what else it could make possible. Ask yourself: "What new opportunities could this open up for me, if I did?" Perhaps, mastering public speaking could lead to leadership roles or more keynote opportunities. My conquering a personal fitness goal could inspire a business idea or health blog. Or, maybe like me, a weird obsession with trading cards could open up a whole new career for you. Consider the doors your current challenge might unlock, but don't limit yourself to what you think is possible. Just be open to what could come. You never know what bigger skills your next pursuit will help you build. Try to keep the bigger picture in mind, even if you don't know what the future holds. Think of how mastering this fear or that skill could catapult you into all kinds of arenas, enhancing your life and career. This broader perspective can serve as a powerful motivator, especially when obstacles arise. You're not just doing this for today; you're doing it for what could come tomorrow. By viewing your current challenge as a stepping- stone to greater things, you reinforce the value of pushing through, ensuring that each step forward not only brings personal growth but propels you to broader opportunities. It's not just about what you achieve by conquering the challenge—it's about what conquering the challenge allows you to achieve next. Excerpted from LEAN LEARNING: How to Achieve More by Learning Less. Copyright © 2025 Pat Flynn. Reproduced by permission of Simon Acumen, an imprint of Simon & Schuster. All rights reserved.
Yahoo
19-06-2025
- General
- Yahoo
I Tried the Viral 'Actually Take' Method To Cut Back on Everyday Stress
This article may contain affiliate links that Yahoo and/or the publisher may receive a commission from if you buy a product or service through those links. In most aspects of my life, I'm great about not procrastinating. Still, there are a handful of chores and tasks I tend to put off until the end of the day — or, worse yet, for months. When that happens, the chore can feel bigger and more daunting as time goes on, until I really don't want to do it at all. Recently, though, I found a method that eases the pressure that inevitably comes with procrastinating doing a household task. It's called the 'actually take' method. I came across this video from creator Christi Newrutzen, which is part of her series titled 'How long does it actually take?' in which Newrutzen times herself to see exactly how long it will take to complete a household chore she's been procrastinating. In this TikTok, Newrutzen takes seven minutes to clean her shower drain (which she had never cleaned before!) and 25 minutes to clean the rest of the shower for a total of 32 minutes. Most people tend to put off chores and tasks because they don't want to or can't put in the time they think it will take. When you time yourself actually doing it, more often than not you might find that the thing you've been dreading because you thought it would take an hour really takes 15 minutes (or less). Knowing how long it actually takes to do something relieves some pressure so you can get on with your day without guilt, and it can help you build momentum to get more things done because it won't feel as daunting. I decided to give this method a shot. I timed how long it took to do a few tasks on my to-do list that I dread the most and procrastinate nearly every time. Doing the laundry has always been my favorite chore, and I even put most of my clothes away immediately — except for a few things that take extra effort. For example, all of my bedding is in a storage bag under the bed, and my workout clothes go on the top shelf of my closet (which requires me to get out the double step stool from the utility closet). In other words, these items sometimes live on top of my dresser for weeks. When I set out to clear off my dresser using the 'actually take' method, though, I discovered it only took 5 minutes and 39 seconds to put these things away in their rightful place and be able to see the top of my dresser once again. I love getting into a freshly made bed with clean sheets, but I don't love making our California king bed by myself. If my husband is busy with work, I typically get too lazy to change the sheets without his help. After timing myself, however, I learned that it only took me 2 minutes and 50 seconds to strip the bed, and 4 minutes and 31 seconds to make the bed with fresh sheets (including the time it took to get the quilt from under my bed), for a total of just 7 minutes and 21 seconds. Calling to make any kind of appointment seems like a thing of the past, but every now and then it's a must. My dentist doesn't have an online scheduler, which means I have to call. Although I've always known this doesn't take a long time, it's still something I constantly put off. Calling to reschedule my appointment only took me 1 minute and 20 seconds, which made me feel silly for procrastinating in the first place (I've been putting this off since February!). All I had to do was rip off that proverbial Band-Aid. I can see myself putting off these tasks less and less over time because I now know exactly how long they take. This method also helped me snap out of the 'I don't have time' mindset, as most of these items on my to-do list actually take less time than an episode of my favorite sitcom. In turning these chores into a bit of a competition, I realized they weren't as big of a deal as I'd been building them up to be, relieved myself of the stress of not doing them, and gave myself the satisfaction of finally checking them off my list. An Event Planner's Tips for Hosting a Winning Game Night Home: Where Your Story Starts The Best Modular Sofas and Sectionals Reviewed Sign up for Apartment Therapy's Daily email newsletter to receive our favorite posts, tours, products, and shopping guides in your inbox.
Associated Press
12-06-2025
- Health
- Associated Press
Empower-mE® App Adds ‘My Freedom' Feature to Help Users Overcome Self-Sabotage and Addiction
Innovative Affirmation Tool Targets Addiction, Procrastination, and Negative Patterns at the Root 'Your thoughts create your reality—'My Freedom' helps you reshape both.'— Dr. Victoria Rader BURKE, VA, UNITED STATES, June 12, 2025 / / -- YU2SHINE, the global leader in Quantum Personal Development™, proudly announces the release of 'My Freedom', the newest transformational feature in the Empower-mE® app. Created to help users break free from self-sabotaging patterns and addictions, this intuitive tool empowers individuals to reclaim control of their thoughts, habits, and lives. The 'My Freedom' feature delivers customized affirmations designed to address the root causes of limiting behaviors—such as procrastination, addiction, and the need for external validation. By engaging the mind at both conscious and subconscious levels, users experience a powerful shift from self-limitation to self-liberation. 'Addiction and self-sabotage often stem from unaddressed emotional wounds,' said Dr. Victoria Rader, founder of YU2SHINE. ''My Freedom' provides the tools necessary to heal and rebuild from within, empowering individuals to create a life of confidence, joy, and freedom.' Unlike conventional self-help approaches, Empower-mE® incorporates a quantum-intuitive framework that blends neuroscience, energy alignment, and mindset coaching. The result is a dynamic, highly personalized journey toward emotional resilience and clarity. Whether users seek to overcome procrastination, reduce dependency on approval, or free themselves from toxic patterns, 'My Freedom' offers the practical and emotional support needed for sustained growth. Every affirmation is designed to adapt to the user's personal breakthroughs, helping them feel seen, supported, and self-empowered. 'Our mission is to provide cutting-edge, soul-aligned solutions for personal growth,' added Dr. Rader. 'With 'My Freedom,' we've built a tool that not only inspires transformation—it sustains it.' The Empower-mE® app, now featuring 'My Freedom', is available for download on all major platforms. Explore your journey to freedom and personal empowerment today. 👉 Learn more at: About YU2SHINE YU2SHINE is a global transformational platform dedicated to Quantum Personal Development™, offering cutting-edge programs and intuitive tools that empower individuals to achieve emotional freedom, mental clarity, and spiritual growth. Founded by bestselling author and mindset coach Dr. Victoria Rader, YU2SHINE is redefining what's possible for people around the world. Phil McClure CMO, YU2SHINE +1 252-423-6314 email us here Visit us on social media: LinkedIn Instagram Facebook YouTube TikTok Legal Disclaimer: EIN Presswire provides this news content 'as is' without warranty of any kind. We do not accept any responsibility or liability for the accuracy, content, images, videos, licenses, completeness, legality, or reliability of the information contained in this article. If you have any complaints or copyright issues related to this article, kindly contact the author above.
Forbes
05-06-2025
- Business
- Forbes
Feeling Overwhelmed? Do The Hardest Thing First
First step is hardest. Do the hardest thing first. When you're feeling overwhelmed at work, your instinct may be to knock out the easiest items on your to-do list just to feel productive—is that right? But that habit can quickly become a trap. In The CBT Workbook for Perfectionism, therapist Sharon Martin notes that 'most people are inclined to do the easiest thing on their to-do list,' which is why the most meaningful—often most challenging—tasks stay undone. How can you do the hardest thing first? We've all been there. You start the day checking a few emails, organizing your desktop, or scheduling meetings—all while avoiding the hard thing: that presentation, strategy document, or performance conversation you know will move the needle. The undone task stays in your head. You tell yourself you'll get to it later. Yes, but the longer you delay, the heavier it feels, reinforcing a cycle of procrastination and overwhelm. You get into freeze mode and end the day feeling like you didn't accomplish anything. It happens a lot—especially to multitaskers, according to my Time Management Quiz. To break the cycle, Martin recommends a surprisingly simple solution: do the hardest thing first. When you start with what matters most—especially when it's hard—you activate focus and build momentum. You also send a strong message to yourself: I can do difficult things. In a recent conversation with a coachee, she told me that being proactive by blocking time on her calendar for what matters most helped her feel more self-respect, and boosted her confidence. Doing the hardest thing first thing in the morning is especially powerful if your power time, as I mentioned in my previous article, the period when your energy and focus are naturally at their peak—is early in the day. Research shows that cognitive resources are strongest in the morning. As Stanford health psychologist Kelly McGonigal explains it, your willpower weakens as the day progresses, as your energy gets "spent" on stress and self-control. But in the early hours, before meetings and admin work pile up, your mental energy is ready to help you dive into that big task. It's the best time to make the most of your brain's natural rhythm. What will make the biggest difference if done first? According to the Pareto Principle, 80% of your results come from 20% of your efforts. Focus on those tasks that may take just 20% of your day but drive real progress. Block off your power hour in your calendar and treat it as non-negotiable. You can reserve this time every day—or at least two or three times a week. People will get used to you being unavailable then. Timebox the specific 'hard thing' you identified the night before and add it as a meeting with yourself. You can learn more about timeboxing in my latest book Timebox. You'll be tempted to go back to your old habit of starting with emails or admin tasks. Catch yourself. Timebox those low-value tasks for later in the day—and honor the plan you created. Commit to just 10 minutes. If you get distracted, tell yourself, 'Just 10 more.' It's the act of starting that builds momentum. Progress, not perfection, is the goal. If tomorrow you follow these steps and spend just 20 minutes on your hardest task—congratulate yourself! That's real progress. Try 30 minutes next time. As performance coach Steve Magness explains, doing hard things—or anything that makes you uncomfortable—is an opportunity to train your mental muscle. The goal isn't to avoid discomfort but to understand it. Ask yourself: Is this task uncomfortable because I'm nervous, but prepared? Like running a marathon, it might feel tough, but you've trained for it. Or is the discomfort telling me I'm not truly ready yet? In that case, maybe you need more information, support, or time. By zooming out, reapprasing your feelings and reassuring yourself, for instance, using the phrase 'this too shall pass', you give yourself the chance to deal with discomfort proactively—instead of running from it or shutting down. When you do the hardest thing first, isn't about working harder or not respecting how you feel about the task. It's about using your energy wisely. One day it can be OK to skip it, but you need to break the avoidance cycle, and give yourself permission to move forward with the tasks that matter the most to you, not always, but at least most of the times.
