Lesson six - overcome rationalizations
One of the unconscious habits that perpetuates procrastination is the process of rationalization. Rationalization is a common thought process where we explain or justify our actions to ourselves with seemingly logical reasons. However, upon close examination, these reasons often aren't as reasonable as they initially seem. We create these rationalizations to make us feel okay about putting off the task. It is a way of giving ourselves permission to avoid the task.
Breaking this habit is challenging because it occurs so rapidly. Occasionally, we are aware when we use rationalization to avoid tasks, but more often than not, the process is so swift that we fail to realize we're doing it. Therefore, a significant part of breaking this habit involves becoming aware of when you're rationalizing. Only once you identify the thought process can you start to change it.
Recognizing and subsequently challenging your rationalizations is a crucial skill. In fact, it is the cornerstone of cognitive behavioral therapy (commonly referred to as CBT). CBT is the most extensively researched and evidence-based psychological intervention. It is used to treat many mental health conditions, ranging from depression and anxiety to ADHD. So, this is an exceptionally valuable skill with broad applicability in numerous domains of your life.
Rationalizations always follow the same pattern. Initially, we identify some truth about the situation, which leads us to conclude that we're better off delaying our task or goal. Thus, the basic pattern involves a truth, followed by an unhelpful conclusion. For instance, we might tell ourselves that “I’ve had a long day and I’m too tired to work on my assignment right now." In this case, the truth is that you are indeed very tired. However, this doesn't necessarily mean that you can't make any progress. Your unhelpful conclusion is that it's better to wait until you are fully rested before you begin.
Another rationalization might be "I have plenty of time, so I don’t need to start right now." The truth in this situation is that you do have ample time, but the unhelpful conclusion drawn is that it's better to start later.
So, why are these conclusions unhelpful? They're unhelpful because, in the long run, they end up harming us. We delude ourselves into believing there will be a "perfect time" to complete a task, such as when we have more energy or all the resources we need. This false belief is one of the primary drivers of chronic procrastination. It's vital to grasp the reality that there will never be a perfect time. We must learn to make progress even when conditions aren't perfect! Fortunately, this is something psychologists have a lot of experience helping people do.
Making progress in the face of our own rationalization can be boiled down to three simple steps:
Step 1: Notice the rationalization.
Step 2: Check the evidence supporting your conclusion.
Step 3: Generate a more helpful alternative conclusion.
Let's break down each of those steps.
Step one: Notice the rationalization. Normally, when you tell yourself, "I'm too tired," you accept that as fact and then procrastinate, never noticing the rationalization. It's crucial to acknowledge these unhelpful thoughts instead of letting them slide by unnoticed.
The daily reflections within Doer are designed to bring your common rationalizations to your attention. If you're not using the app, you can keep a journal and jot down the excuses you make whenever you're procrastinating. The simple act of documenting them can be incredibly powerful, and sets the stage for the next step.
Step two: Check the evidence supporting your conclusion. Remember the pattern rationalizations follow - a truth, followed by an unhelpful conclusion. You can play the role of a detective, scrutinizing the evidence for your conclusions. Ask yourself if your conclusion is really that reasonable. Often, you'll find significant inaccuracies in the excuses you're making to procrastinate, paving the way for the final step.
Step three: Develop a more helpful alternative conclusion. If you find that your conclusion isn’t entirely reasonable, you can generate a more helpful alternative. To do this, answer this question: what is an alternative conclusion that could prompt me into action?
For instance, the truth might be “you feel tired.” And a more helpful conclusion might be, “even though I am tired, I can still make a small start now, and rest later.”
Creating alternative conclusions like these is like any other skill - it requires practice. It might not come naturally at first, but with time, it becomes easier. Unit six in Doer provides useful prompts in your daily procrastination reflections, guiding you through the process step by step.
By noticing and challenging your rationalizations, you can break free from old habits. Following the three steps of noticing, checking the evidence, and generating alternative conclusions, puts you back in the driver's seat. Ultimately it allows you to align your actions with what helps you most in the long run.
Key ideas:
Rationalizations are justifications we create to avoid tasks and give ourselves permission to procrastinate.
Recognizing and challenging rationalizations is a crucial skill, often used in cognitive-behavioral therapy.
Rationalizations follow a pattern of identifying a truth about the situation and drawing an unhelpful conclusion. Unhelpful conclusions harm us in the long run by deluding us into waiting for a "perfect time" to start a task.
Overcoming rationalizations and making progress on tasks involves three steps: noticing the rationalization, checking the evidence supporting the conclusion, and generating a more helpful alternative conclusion.
This article is an adaptation of the sixth audio lesson of Doer: the science-based guide to overcoming procrastination. For good! Discover the root cause of your procrastination and start mastering the skill of accomplishing important tasks by downloading "Doer" today!
