Procrastination and Depression links in thinking……
The Cognitive Behavioral Workbook for depression in chapter 3 states great points about applying procrastination technology to depression as well as techniques to stop procrastination which leads to either more depression or depression itself. It states:
Procrastination is a major impediment to overcoming depression and as the link mentions when you click procrastination in this sentence procrastination is associated with perfectionism as well as depression. When you procrastinate part of the process is dwelling on depressive thoughts and ACTIVITIES combats the procrastination if you have goals to accomplish your joys in life, or for the depressed person, goals you formerly had before depression was pulling you down.
The do it now exit plan involves doing it now within your goals of everyday life to stay active and occupied with positive activities. Defeating dead end thinking is part of the process as well and procrastination usually involves a justification for the delay and a hope for a better time to do it or not feeling like doing the need to do things of life. When your not depressed procrastination involves an upbeat justification for delays like “later is better thoughts”. There is a dead-end excuse that is dangerous called the “catch 22 procrastination” for depressed people and they are thoughts of “Why bother doing anything. I don’t have the energy. Whatever I do is meaningless.” The thinking produces a reality of sleeping all the time and suicides, along with failures to be social in society and around family and friends. To help build follow-through into your daily routine use “the sooner or later approach” whether it makes sense to follow through now, or whether there is a strategic reason to delay until later. The reason for this is goals and objectives… if you have all of these goals to do you will burn out and give up or if you do not have any goals you will give up and be depressed, so you need to evaluate your life and set goals for completion.
I found out two of my depression and procrastination triggers and they are I want what I dream to do done already and imagination does have it done already… when it comes to the nitty gritty of accomplishing goals it is work and I don’t have my goals realistically planned out, so this chapter shows how important it is to plan your goals and objectives to reach them in different ways. So, goals and procrastination and depression become choices and addressing procrastination you can:
*identify and stick with your priorities/goals and objectives
*if a challenge is complex, break the challenge up into subsets of priority activities, you can achieve it starting with the simplest of beginnings
*use the five minute method: you agree with yourself to work on a project for five minutes-at the end of five minutes you evaluate another five minutes or come back later…. etc.
*when pressing priorities occur refuse to engage in diversions of watching tv or depressive thoughts by staying on task
*once you have broken up daily activities and large goals into the small details to accomplish a day at a time, prioritize the daily activities by priority and time-frames of a day making sure you do basic things like eating small healthy meals at least three times per day, waking up at decent times and going to bed at decent times, and daily maintenance and grooming as some of those priorities to stay healthy during your day for optimal results….
3 techniques to master procrastination
tune in to your inner voice and listen to what you are telling yourself and turn it in to positive if it’s negative
do you typically work better by the project or by the schedule…if you work better by schedule set times to do listed actions (people who work better with schedule typically have several activities organized with designated times to do their goals because they have broken them down to little tasks to complete that goal that is ten years later)… if you are a project oriented person you typically work in long time clumps toward the project so you need to pace yourself so you dont burn out…
#3 is about pacing yourself and doing counter-depression activities and avoiding procrastination which you have read about
What I learned from this whole chapter and I hope you did is:
Identifying procrastination and/or depression thoughts and counteracting them by pushing forward…
Planning and organizing methods of goals into subsets, 5 minute plans, steps, daily activity plans in priorities and lists about daily activities and the huge ten year goals and two year goals broken into the little daily activities for successful plans.
Avoid time wasters, the 3 techniques to master procrastination-tune in to yourself-project or schedule plan-pace yourself…
Addressing the procrastination during depression you can limit or stop depression by applying procrastination technology limiting tasks you delay stopping depression and/or limiting it.