Procrastination is a negative phenomenon that troubles professionals in all industries, including lawyers. It can hinder personal and professional growth while increasing stress. A free PracticeHQ webinar, presented by the New Jersey State Bar Association on Jan. 8, delved into the psychological roots of procrastination and offered strategies for setting and achieving goals.
Here are some quick tips from PracticeHQ, a free benefit for members that provides information and guidance on practice-related issues. Check out the program materials from the webinar here.
Some common causes of procrastination
• Fear of failure – A common underlying cause of procrastination is the fear of not meeting one’s own or another’s expectations. People can delay assignments to avoid criticism or judgement.
• Overwhelm – People with too many things on their plate often don’t know where to begin with tasks.
• Perfectionism – Perfectionists often procrastinate because they set impossibly high standards for themselves. They may delay starting a task because they want it to be perfect.
• Lack of motivation – People who view a task as boring or unimportant are more likely to put it off.
• Poor time management – Those who don’t plan effectively or underestimate the required time for a task may find themselves rushing to complete it at the last minute.
How to beat procrastination
• Reflect on the reason you are avoiding a task, whether it’s a fear of messing up, boredom or disorganization.
• Slow down your mind to calm the worry and anxiety. If you can, move at a slower pace with a task. Doing so can enhance your creativity, decision making, learning and memory.
• Remove the constant distractions with your email, social media and smartphone. Those who can’t tune out the digital noise often struggle with procrastination and productivity.
• Sometimes the best prescription is to just get started.