Imagine you see a list of responsibilities or one big task that you need to get done by the end of the day. You say to yourself, “I’ll do it later,” and do other activities. Midday comes around and you push it back again. Then the end of the day comes, and you find yourself asking, “where did the time go?” as you frantically rush to complete your task.

The scenario I just described is a common experience called procrastination. In short, procrastination is the avoidance of tasks, knowing it will have negative consequences. Procrastination often arises from feelings of performance anxiety, perfectionism, or fear of the unknown. These feelings help us to create reasons to run from responsibilities, which leads to additional stress. However, there are tools we can use to help combat procrastination, one of these tools is planning.

Planning involves the process of detailing future goals, action steps, and resources to provide direction, purpose, and focus. In times of feeling overwhelmed or uncertain with our responsibilities, planning can help identify small steps to take, to achieve meaningful work. Planning can look different for everyone. For example, a common way people plan is through using the SMART goal framework.

A deeper exploration of this model is below:

  • Specific- Detail the plan as much as possible. Think of the purpose, outline, and resources you would need to execute the plan.
  • Measurable- Create specific objectives or steps to track progress.
  • Achievable- Give yourself reasonable expectations. Rating how likely you are going to execute the plan helps keep it realistic
  • Relevant- Every successful plan needs to align with your values, as it helps to increase your commitment towards it. Consider connecting your plan to the bigger picture of your life’s values.
  • Timely- Setting a specific time to execute this plan helps to keep you accountable. Consider giving yourself reasonable dates for when you want to see the completion objectives.

When using plans, it is not important that they are perfectly created or followed, as plans can always change. What’s important is using plans as a tool to help you take the small, meaningful steps towards your goals.

Planning can be intimidating, but often the best plans are the ones we make with the support of others. If you have trouble executing tasks or planning is too overwhelming, our EAP team is here to provide the tools and support you need. Feel free to call us at 518-465-3813 to set an appointment so we can help you plan out of procrastination.

By:Judeson Luctamar, MHC Intern