You have a deadline coming up on Monday. You have known about it the whole week. You knew what all had to be done. Yet, you find yourself staying up late on Sunday night, pushing yourself to the limit in order to submit it. Once it’s done, you regret your actions. You could have done it in a much better manner. If only you had started the work on time.
Sounds relatable? Procrastination is a common struggle that many of us face at some point or the other. There may be moments where we put off tasks, even when we know they’re important. Procrastination can affect our productivity, well-being, and success which is why it is important to understand the psychology of procrastination. It has the potential to cause us great stress. So why do we do it? Procrastination is not just about poor time management. It is often rooted in deeper emotional and cognitive processes. In order to overcome procrastination, we first have to understand the factors behind it.
The Psychology of Procrastination
The psychology of procrastination is complex, to say the least. We are all different from each other. Our reasons for procrastinating can differ too. People often oversimplify procrastination as laziness, even though procrastination isn’t really about that. Steel called it “a form of self-regulatory failure that is not entirely understood” (Steel, 2007). Sometimes we associate negative emotions such as anxiety, frustration, or self-doubt with specific tasks. When we face difficulties in regulating these emotions, procrastination may occur. It can be seen as a coping mechanism to escape from these uncomfortable feelings. Thus, it is less about time management issues and more about emotional coping.
Procrastination can also be linked to cognitive distortions. For example, some people may have an ‘all or nothing approach’ where a task must be done perfectly or not at all. Another distortion is catastrophizing where one may imagine worst-case scenarios which can cause anxiety. While we don’t have a neurological explanation for it, it is believed to have some connection with the limbic system and prefrontal cortex of the brain. The limbic system seeks instant gratification, and the prefrontal cortex is responsible for planning and decision-making. Any conflicts between these two may lead to procrastination.
Why Do We Procrastinate?
In simple terms, the psychology of procrastination points towards a form of self-regulation failure. It can happen when someone picks short term pleasure over long term goals. Do remember, it is more than just laziness. Here are some potential psychological factors:
Fear of Failure: When one is anxious about the outcome of a task, they may start fearing it and avoid it. This avoidance may lead to those fears getting even stronger.
Perfectionism: Some people often put off tasks because they feel under pressure to finish them flawlessly. Doing a task perfectly can be time consuming and many perfectionists may dread starting the task in the first place.
Task Aversion: It is only human to avoid tasks that feel overwhelming, boring, or unpleasant. When we face something difficult or boring we may escape to activities that provide instant gratification.
Difficulties in Emotional Regulation: Procrastination may also be seen as an emotional response to stress or anxiety. We put off tasks to temporarily escape negative emotions, even though this only makes things worse in the long run.
Present Bias: This is a tendency where we look only at the present and not at the future. Thus, one may prioritize immediate pleasures rather than working toward long-term goals.
Strategies to Stop Procrastination
Cure for procrastination involves self awareness and practical strategies which go hand in hand when it comes to breaking the cycle. Here are a few ways:
Break Tasks into Smaller Steps: Some tasks can look too large or overwhelming. Instead of avoiding these tasks it is better to break them down into manageable pieces. This can make them less intimidating and more achievable.
Cognitive reappraisal: One must understand why they are avoiding a task. Thinking deep about the emotions a task generates in you helps you become self aware. Knowing the specific issue can help you deal with it directly.
Set Clear Deadlines: Setting deadlines for yourself will help you maintain focus and generate a sense of urgency. Properly managing your time can give structure to your tasks and encourage action.
Two-Minute Rule: Finish a task immediately if it only takes two minutes. Delaying small things can pile work up. Together, even small tasks may feel overwhelming.
Practice Self-Compassion: Cure for procrastination also requires you not be too hard on yourself about procrastinating. Be aware of your flaws, but also practice self-compassion. Getting caught up in guilt can further stress you out and delay the task.
Self soothing: As part of emotional regulation, self soothing can help manage the negative emotions you experience due to a task. For instance, engaging in breathing exercises and self care. This could include a hot bath, baking, meditating, etc.
Reward any Progress: Even small wins should be celebrated. This can inspire confidence in your own self and reduce the urge to delay tasks.
Remove Distractions: A distraction free environment is necessary when it comes to getting work done. You can identify common distractions (eg. social media) and remove them from your work space.
Conclusion: Progress Over Perfection
As they say, Rome was not built in a day. You can’t expect to overcome firm habits of procrastination in a short period of time. It takes effort and progress can sometimes be slow. In the long term, procrastination can become a source of stress and anxiety. Thus, it is important to work on the psychology of procrastination and the causes behind it. During this time, you must be compassionate towards your own self. Even small steps forward are progress. Procrastination is a habit that can be changed with self-awareness and the right strategies. By being patient with yourself, you can move closer towards your future goals.
References
Steel, P. (2007). The nature of procrastination. Psychological Bulletin, 133(1), 65-94. http://dx.doi.org/10.1037/0033-2909.133.1.65
Wilson, B. A., & Nguyen, T. D. (2012). Belonging to tomorrow: An overview of procrastination. International Journal of Psychological Studies, 4(1), 211.
