Most of us can identify with putting off things until the last minute. We say things like “I was being lazy” or “I just vegetated in front of the TV” to describe this weakness.
It is usually the unpleasant tasks we avoid or delay. For many of us, procrastination in certain areas does not turn into a big problem. On the other hand, this common behaviour can stop you from leading a good life, especially when living with a chronic illness such as diabetes.
So what is procrastination if not being lazy? Procrastination is making a decision without any valid reason to delay or not complete a task you have committed to and instead doing something of lesser importance despite the fact that there are negative consequences to delay the task or goal. This type of thinking becomes so ingrained and second nature that you may not know when you made the decision to not do a certain thing.
Another way to recognize this problem is that you have valid reasons to delay tasks or goals. These reasons give you legitimacy to keep putting off things and the cycle continues.
I am driving home after work. I had earlier committed to going to an exercise class. As I am driving, I make a list of things do around the house, I am thinking how tired I feel, how I really need to rest instead of exercise, and within seconds I have unconsciously made the decision to skip my exercise class with the very valid reason that I am tired. The rule is that when I am tired I need to rest. I feel an immediate relief from discomfort; I am feeling good for sticking to my core rules. Next week, thinking about going to the exercise class brings up unhelpful thoughts such as “why didn’t I go last week?” or “I should just quit?” etc.
The problem becomes serious when the negative consequences of procrastination become bigger. The most common procrastination issues in diabetes management are eating healthy and physical activity. These two things i.e. diet and exercise that one wants to change; inspire many negative emotions in most people struggling with diabetes. These negative emotions further complicate barriers to your goals.
So, how does one overcome this?
The first step is to gather information. Put your “thinking cap” on. Get a pen and pad. Make three columns. In one column write things you put off and in the next column write down your self-talk, things you said to yourself to put off these things. In the last column, write down the consequences of putting off the task. Choose one thing out of your list to work on. How often have you said “I know it’s not good for me but I keep doing it”? Why? We all have unwritten rules and assumptions that we live by. These rules and assumptions are a result of our life experiences. Some of these rules can be unhelpful such as – “ I must feel well before I can do anything”, “ I am not tough enough to do this”, “life is short why not enjoy it to the fullest now and worry later” – “If I had more help then I will be able to do something” etc.
So what are some of your unhelpful rules? Write them down. Be aware when you start thinking about these. What we know for sure is that procrastination is complex. The procrastinating behaviour is connected to thoughts and feelings. Another element to putting off things is the excuses and justification. Most of these excuses are based in some truth.
The second step is to challenge the conclusion we make from these excuses. For example – your excuse to delay a task is “I am tired”; your unhelpful conclusion to this truth is “I will do it later when I don’t feel tired.” In order to break the cycle of procrastination you have to challenge this unhelpful thought and ask yourself what is the evidence that says it is better for me to do later.
If I do not start now, what will happen? Convert your unhelpful conclusion to a more helpful one – I am tired but I can still do some of the task and then rest. It is important to be aware of self-talk that hinders you from doing things. Changing behaviour takes time, practice, and a few setbacks.
It is important to look at any and all small gains you have made. Keep up the hard work. Small action will generate inspiration. Reward your hard work.
For more information about any of the social work support services offered by Diabetes Education Centers in Palmerston Hospital, Louise Marshal Hospital and Groves Memorial Hospital contact: Navneet in Mount Forest at 519-323-3333 ext. 2325, Jessica in Palmerston at 519-323-2030 ext. 4201.
For more information about any of the free services offered by your local Family Health Team ask your doctor or nurse practitioner during your next visit, visit the website www.afhto.ca or google ‘family health team locations’.
Navneet Gill is a social worker, Diabetes Education Centre, North Wellington Health Care.
