Procrastination and not completing tasks?
Do you struggle to focus on 'to do' lists and subsequently procrastinate?
And do you find yourself facing tasks that feel massive when they might only take 10 minutes in reality?
If so, the tasks themselves are not the problem, it's most likely how we view them.
When we create extensive daily 'to do' lists, we're often setting ourselves up for failure. Meaning, it's our perception of these tasks creates the overwhelm, not necessarily the tasks themselves. We are without realising it, putting pressure on ourselves to perform.
So why do our minds, magnify these tasks?
1. Anxiety and anticipatory stress: When we're already feeling anxious, our brain's threat detection system becomes hyperactive. Each task can trigger a disproportionate stress response as we anticipate difficulties that may never materialise.
2. Perfectionism: The fear that we won't complete a task perfectly can make starting the tasks feel impossible. What might be a simple email becomes a complex challenge when we believe it must be flawless.
3. Past experiences: Previous struggles with similar tasks create neural associations that automatically trigger resistance. If writing reports has been difficult before, your brain flags this as a high energy, potentially threatening activity.
4. Cognitive load: When our mental bandwidth is already stretched thin, even small tasks demand precious cognitive resources we feel we cannot spare.
5. Being non-compliant: If you are somebody who doesn’t like to follow rules or hates being told what to do, then it may be no surprise that you are not going to follow your own demands!
6. Too much to carry: Tasks viewed in isolation often seem manageable, but when seen as part of an overwhelming list, each item inherits the emotional weight of the entire list.
7. Emotional avoidance: Sometimes we procrastinate or magnify tasks because they connect to emotions, we'd rather not feel i.e. boredom, inadequacy, or uncertainty.
Consider shifting to a weekly or even monthly list approach, where you allow yourself several days to complete tasks. This can significantly reduce the pressure of daily deadlines and create a more realistic timeline that acknowledges life's unpredictability. Rather than feeling like you've ‘failed’ at the end of each day, you can celebrate steady progress throughout the week.
Some additional perspectives that might help:
Try time-blocking instead of traditional lists; allocate specific time periods for certain types of tasks rather than expecting to complete everything in one go
Practice ‘task bundling’, group similar activities together to create momentum and efficiency
Identify your ‘frog tasks’ (most challenging or avoided items) and tackle one first thing in the morning
Experiment with the ‘two-minute’ rule, if something takes less than two minutes, do it immediately instead of adding it to your list
Consider the emotional weight you're attaching to each task, are you catastrophising small responsibilities?
Remember that productivity isn't measured by how many items you cross off a list, but by your ability to focus on what truly matters while maintaining your wellbeing.