Over the years, I have come to notice that certain times of year present certain patterns regarding what concerns or bothers my clients. December and January clients are concerned with isolation, February, March and April clients want to look for a new job.  And I find that come May, June and July clients are particularly distracted, hyper-aware and concerned about procrastination.

And so, given that we are in the midst of the summer, with all her ripe temptations for fun and procrastination, I thought I would dedicate the next TuffTawk segment to understanding procrastination and focusing on its root causes.

So let's start by understanding what TRIGGERS PROCRASTINATION.

1) Procrastination can be triggered by CLUTTER. Many of the attorneys I work with have offices that most hoarders would be envious of.   Piles and piles of papers, and files and articles and things and more things. Many of them are "pile hoarders." Reality is that office clutter creates visual and mental distraction. And mental distraction is the first trigger to Procrastination—so….

Procrastination Tip #1: Clean up some clutter in your office.

2) Procrastination can be triggered by INTERRUPTIONS. Phones, chatty colleagues, emails, texts, NYT Breaking News announcements, etc. The amount of distraction and interruptions that we have is mind boggling and it's a wonder any of us are able to get anything done. So it’s important to know that each and every single time we are interrupted--willingly or unwillingly--the temptation to procrastinate presents itself. The reason: The Pleasure/Pain Principle. Most interruptions are pleasurable...and once we experience pleasure we want more. So once someone has interrupted your focus with fun  (or anything other than the dry, tedious task that needs to get done), it becomes all the more hard to stay focused on task. So we procrastinate. So ask yourself how well do you manage your interruptions during the day? Can you set boundaries with certain people, or electronic devices?

Procrastination Tip #2: Control and set boundaries around interruptions.

Decide when you take breaks, or walk or chat for your pleasure. The more you can control interruptions the more likely you are to reduce procrastination.

3) Procrastination can be triggered by FEAR AND/OR ANGER. Procrastination is not the real problem; procrastination is the symptom. When we experience fear or anger our amygdala (the primitive part of our brain) is triggered which then pumps a whole lot of chemicals into the brain designed to protect us and compels us to “FLEE"!!  So,  in times of fear or anger, our brains are on survival autopilot and our “flight or fight” brains cannot tell the difference between being chased by a tiger in the Serengheti or being hounded by a demanding, unhappy partner on the 65^th floor of an A-class building on Avenue of the Americas. But here’s the problem.  In our work life, we cannot exactly go bolting out the door every time we get angry with a partner or we get terrified about our abilities to master a project, meeting or conference call with a client.  So we as humans have adapted and found another way to channel our flight or fight instinct.  The modern day version of fleeing is: procrastination. We flee sitting right at our desks...we just flee into a procrastinating activity of choice. Internet, newspaper reading, shopping, online gaming…

So what's a modern day working person to do?

Procrastination Tip #3: Reality check. 

Take some time out to acknowledge the real emotion that is happening and then get up and change your physical environment. Go outside, take a walk, get away from whatever environment might have caused you to metaphorically “flee” into your procrastinating habit of choice. Your brain and body wants to flee…so get moving. It will short-circuit your procrastination black hole and make it easier to get back to work.

4) Procrastination can be triggered by POOR NUTRITION, PHYSICAL SLUGGISHNESS OR SLEEP DEPRIVATION.

Procrastination is a symptom. For many of my clients, when we try to map out when they procrastinate the most, we find that there is sometimes a correlation between their blood sugar levels, their sluggishness, or sleep deprivation that can be the root cause of prolonged and chronic procrastination.

Procrastination Tip #4: keep a journal of when you "zone out" and see if there is any correlation to your eating habits or sleep habits.

5) Procrastination can be triggered by prolonged ISOLATION…

Prolonged isolation breeds dissatisfaction, boredom, unhappy feelings, and even depression. All of those emotions create fertile breeding ground for procrastination to take root. In this instance, procrastination becomes a form of relief from feeling isolated. The problem is that most procrastination...while it gives a seemingly temporary relief of isolation...is usually done solo, and only serves to ultimately increase isolation.

Procrastination tip #5: Connect.

If isolation is a problem for you, figure out productive ways to connect with colleagues/clients over lunch/drinks/dinner...additionally, as mentioned in a previous article... taking a walk, connecting with other as a matter of CHOICE and not as a function of unwanted or unplanned INTERRUPTION reduces isolation, puts you in control of the interruption, and can become a habit to counteract procrastinating habits.

Bottom line: Procrastination is a symptom of many things…it’s your job to take the time to develop some awareness about your procrastination pattern, choices and causes...and develop rituals and habits that can short circuit procrastination before it sets in.