Procrastinating and stressed out?

It’s usually something that we’d rather not do. Something that we dread getting started on. Because it’s difficult. And because we have no ready answer or solution. We probably don’t really know how to get started on it. And we can’t visualize what steps we need to take in order to getting the job done.

Overcoming procrastination

Procrastination is an art form that we’ve been trying to perfect over the years. According to a 2009 study in Psychological Science, we tend to procrastinate when we view the task in abstract terms. In contrast, we’ll get started on the task earlier when we can articulate “the how, when and where of doing the task”.

Strategies from Real Simple — the lifestyle guru for getting organized – include doing the more difficult thing first and breaking the task down into smaller chunks. Once you’re done that, you can get down to business:

1. Stay focused on your task
Self-control and Freedom are desktop applications which block your ability to surf the internet for the number of hours which you’ve set aside for work. But we often need to access the internet while we work. And for that, we have Anti-Social, an app stops you checking Facebook incessantly while you work on the important stuff.

2. Unplug from your mobile device
We can manage our smartphone addiction with Focus Lock and Pause which locks specific apps on your phone for 25 minutes at a time (or for a customized amount of time). Offtime is another Android app which allows important calls get through and essential apps to function while you work uninterrupted on that all important assignment.

3. Save your willpower for the task
Research suggests that our willpower is a limited resource. Using our willpower on one thing means that we have less of it for another thing. For example, resisting dessert at lunch could mean that we would subsequently have less willpower to get started on our dreaded task in the afternoon. That means you’ll procrastinate less if you’re not also trying to will yourself to the treadmill or trying not to eat the last piece of cake in the fridge.

4. Do something useful
Rather than helplessly agonizing over why you haven’t started on the dreaded task, you can get on with something else that needs your immediate attention. You can start with something easy. At least you’ll feel accomplished and productive when you finally shift your attention to the not-so-easy stuff. And while doing the easy task, you may have had time to think about how you can tackle the difficult task.

5. Gain some self-awareness
We often get carried away with checking off things on our to-do list, and forget to examine why we keep postponing some tasks until they can no longer be postponed. It may be helpful to list the tasks you procrastinate on, as well as why and how you procrastinate on these tasks. Recognizing that you are unsure how to complete the task could lead you to brainstorm for solutions and then make a plan of action.

6. Reward yourself
There are other occasions when you have the solution, and know exactly the steps involved. But you procrastinate all the same. Maybe because it’s a thankless, tedious, and time-consuming task; in which case, visualizing a reward that you’ll give yourself when the job gets done, could be all the motivation you need. You may benefit from installing the Procraster app, which combines block functions (you can’t play Candy Crush or check Facebook) with a reward system (you get a timely reminder to get coffee and cake).

7. Seek expert assistance
Perhaps you tend to procrastinate about everything. Find out if you’re a chronic procrastinator by taking this test. And if you are, seeking guidance through a counselling session can help you kick the habit.

Financial stress

A recent Straits Times article (“More finding it hard to pay credit card debt”, 24 Sept 2013) reports a rise in the proportion of individuals who had not made a minimum payment of their credit card bill in two months. Housing loans have also been on a steady incline over the last three years, according to an Economist article (“The perils of a gilded age”, 3 August 2013) which cites figures from the Credit Bureau.

Financial stress impacts workplace productivity: Employees burdened with personal financial problems spend time which could otherwise be better spent on work responsibilities solving these problems. It’s not only a question of 1) assessing one’s financial situation and 2) managing available resources, in order to 3) set goals such as setting side a proportion of income for savings and investment – the three steps outlined in the local online financial education programme at http://www.moneysense.gov.sg.

But it’s also a question of setting aside time and making it a priority as part of self-care. As Irving (2012) points out, engaging in positive financial behaviours contributes to life satisfaction and psychological wellbeing. Time spent on financial planning is time well spent!

Finding new friends

It has been well-established that social support plays an important role in building psychological resilience. Ozbay and colleagues (2007) observe that high quality social support is associated with not only better physical health and psychological well-being, but increased productivity. As a Gallup report shows, employees with a close friend at the workplace reported themselves to be more engaged at work.

Building a network of friends and family who will provide high quality social support may however not be so easy if you’ve just joined a new organization or moved to a new office in a foreign land. Establishing a network of friends in the homeland after being away for a while can be a daunting task, although facebook makes it easy to reconnect with long lost friends from school, and meetup has made it even easier to bridge new connections. Learning a new language or joining a dance class can be a good way to make friends who’ll share your passion. Alternatively, learning a new skill, participating in a sport, or volunteering with seniors or a dog shelter can help with the task of forging new bonds. Not to mention the benefits of learning something new!

But for the busy people who haven’t time for hobbies, building a social network of friends at the office can be a good place to start. Here’s a list of things to try:

1. Join the lunch crowd. Round up some colleagues for lunch outside the office if there isn’t already a group that gets lunch together!

2. Organize social events. If getting your colleagues to have dinner once a month is interfering with your current low-salt, low-oil, low-carb diet, try organizing a Saturday morning walk at the Southern Ridges!

3. Start an interest group. A weekly game of badminton could be too tame for some: Instead, incentivize your colleagues to sign up for sailing, fencing, paintball, yoga, and rock climbing through Groupon by promising them food and drink afterwards.

4. Get your RDA of culture. The regular rotation of exhibits at the Flower Dome, National Museum, Singapore Art Museum, and Art and Science Museum means that there’s always something new to see.

With the one-for-one entry offer for the current Princely Treasures from the House of Lichtenstein exhibit at the National Museum with a Today newspaper coupon, and da:ns Festival, Oktoberfest, and Hairspray the musical all coming to town in October 2013, there’s really no excuse for not galvanizing your social network into action!