{"id":76307,"date":"2022-08-14T12:55:00","date_gmt":"2022-08-14T16:55:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=76307"},"modified":"2022-08-24T10:40:46","modified_gmt":"2022-08-24T14:40:46","slug":"avoidance-and-procrastination","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/avoidance-and-procrastination\/","title":{"rendered":"How to Deal With Task Avoidance and Procrastination"},"content":{"rendered":"\n

Why do we avoid the things that matter most to us, even when we know that doing so makes us unhappy in the long run? What can you do to overcome procrastination<\/a>?<\/p>\n\n\n\n

Sometimes, task avoidance and procrastination result from being overwhelmed with the work itself\u2014especially when tackling a large or complex project. If that’s the case, try breaking down the project into manageable parts to avoid procrastination-spawning emotions like fear and anxiety.<\/p>\n\n\n\n

Here’s how “chunking” or breaking down projects can help break the habit of procrastination<\/a>. <\/p>\n\n\n\n\n\n\n\n

Avoid Overwhelm by Breaking Down Projects<\/strong><\/h2>\n\n\n\n

Sometimes, task avoidance and procrastination are caused by the perceived enormity or complexity of the task in front of us. We\u2019re not sure what to do, and we doubt our ability to complete the work. Other times, we underestimate how much work will be needed or how long it\u2019ll take. To help avoid these problems, Fiore recommends breaking down large projects into smaller steps<\/strong>.<\/p>\n\n\n\n

For example, say you want to buy Christmas presents for your friends and family. If you just add \u201cbuy Christmas presents\u201d to your to-do list<\/a>, you might find yourself avoiding the task\u2014it sounds like a lot of work, and you\u2019re not immediately sure what needs to be done. Plus, it\u2019s only October, so you have plenty of time. This is a recipe for procrastination: The task itself is complex but ill-defined, which encourages you to put it off until you start panicking about the deadline and beating yourself up for not starting sooner\u2014neither of which will help your shopping (or your holiday spirit).<\/p>\n\n\n\n

(Shortform note: Productivity expert David Allen develops this idea further by distinguishing between tasks and projects. In Getting Things Done<\/em><\/a>, Allen defines a project<\/a> as anything that requires more than one step to complete and argues that you can\u2019t actually work<\/em> on a project<\/em>\u2014only its component tasks. In other words, if you aren\u2019t careful to distinguish between projects and tasks, you might end up procrastinating simply because you\u2019re erroneously trying to \u201cdo\u201d a project (like \u201cbuy Christmas presents\u201d) rather than a task.)<\/p>\n\n\n\n

Fiore says you can avoid these problems by breaking down \u201cbuy Christmas presents\u201d into its component tasks. These tasks might include making a list of everyone you want to give presents to, brainstorming<\/a> present ideas for each recipient, and so on. Next, Fiore recommends that you set deadlines for each step in the process<\/strong>. For example, if you\u2019re mailing presents, you\u2019ll need to know the last date to ship with guaranteed delivery by Christmas.<\/p>\n\n\n\n

How to Chunk a Project<\/strong>

Productivity writer Charlie Gilkey cautions that it\u2019s possible to break a project down to the point where you lose the overall shape of the project amid a long list of tasks. To avoid this problem, he recommends breaking projects into \u201cchunks\u201d<\/a>\u2014major steps that represent roughly two hours of focused work. For example:

– \u201cHire a new software developer\u201d is a project.
– \u201cInterview candidates\u201d is a chunk of that project.\u201c
– Email Sheila to schedule an interview\u201d is a task that falls under the \u201cinterview candidates\u201d chunk.

Gilkey\u2019s point is that chunks are discrete and specific enough that you know what to do next, but they\u2019re still large enough that you can see how they fit into the project as a whole, whereas a long list of specific tasks like \u201cemail A,\u201d \u201cemail B,\u201d and so on might just become overwhelming and distracting. <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Breaking down projects in this way has two benefits. First, it gives you a more realistic sense of your timeline<\/strong>. You avoid unpleasant surprises and undue stress by figuring out ahead of time how long things will probably take. Second, you create a manageable action plan, which in turn makes it easier to actually do the work<\/strong>. Instead of trying to nebulously \u201cbuy Christmas presents,\u201d it\u2019s much easier to motivate yourself<\/a> to take half an hour to pick out a new sweater for Uncle Bob.<\/p>\n\n\n\n

How to Set Attainable Goals by Breaking Things Down<\/strong>

Fiore mentions that this approach can be also used to set goals, but he gives only a brief explanation of how to do so. Luckily, many other writers offer detailed suggestions for goal-setting. One popular approach is what Charles Duhigg calls SMART goals. Like Fiore\u2019s approach to projects, a SMART goal works by breaking down a big idea into a set of actionable information. Specifically, in Smarter, Faster, Better<\/em><\/a>, Duhigg defines SMART goals<\/a> as:

– Specific: <\/strong>Be clear about what you hope to accomplish and how you intend to do it. 

– Measurable: <\/strong>Determine how you\u2019ll know when (and to what extent) the goal is complete. 

– Achievable and Realistic: <\/strong>Make sure it\u2019s actually possible to complete the goal given your knowledge, ability, and resources.

– Timely: <\/strong>Set a specific deadline or time frame for your goal so that you can plan accordingly.<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

Why do we avoid the things that matter most to us, even when we know that doing so makes us unhappy in the long run? What can you do to overcome procrastination? Sometimes, task avoidance and procrastination result from being overwhelmed with the work itself\u2014especially when tackling a large or complex project. If that’s the case, try breaking down the project into manageable parts to avoid procrastination-spawning emotions like fear and anxiety. Here’s how “chunking” or breaking down projects can help break the habit of procrastination.<\/p>\n","protected":false},"author":7,"featured_media":76405,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,30],"tags":[722],"class_list":["post-76307","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-career","category-work","tag-the-now-habit","","tg-column-two"],"yoast_head":"\nHow to Deal With Task Avoidance and Procrastination - Shortform Books<\/title>\n<meta name=\"description\" content=\"Sometimes, task avoidance and procrastination result from being overwhelmed with the work itself. 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