The psychology of procrastination: we've all been there

Procrastination is a common (and notorious) behavior characterized by delaying tasks or decisions despite knowing the negative consequences that may arise from such delays.

Whether it’s postponing homework assignments, delaying chores, or putting off our goals, procrastination affects everyone. While occasional procrastination might seem harmless, it can turn chronic — signs that you have a chronic problem with procrastination are stress, reduced general productivity, and decreased overall well-being. If your procrastination becomes so severe to the point you begin neglecting self-care, then you have a problem. This article dives into the psychology of procrastination, exploring the underlying causes and providing strategies to help people overcome this habit.

Psychology of Procrastination: Why Do We Do It?

Procrastination stems from our tendency to prioritize instant gratification over delayed gratification. What do I mean by this? Tasks that promise quick satisfaction, like watching TV or scrolling through Instagram, can override the importance we hold toward our long-term goals, because we see the rewards immediately in front of us – that is instant gratification, the short-term pleasure we derive from something that really won’t help us much in the long-term.

Another important point to bring up is the fear of failure and how that contributes to procrastination. You might delay a task because you fear it won’t meet the high expectations that are held for you. Instead of taking the challenge head-on, you avoid attempting the task to evade criticism or disappointment, leading to procrastination.

Furthermore, maybe you don’t feel motivated. A lack of motivation can come from various factors, like fatigue, feeling overwhelmed, or just simply being bored. When you lack motivation, you tend to procrastinate because you lack the energy or the will to put in the effort and complete the task you originally set out to do. Maybe you perceive a task as unimportant or irrelevant – those kinds of tasks are more likely to be postponed because you’ll probably lack the motivation to do something you’re not interested in. If it doesn’t align with your goals, it’s easier to procrastinate on it.

Procrastination can also serve as a form of emotional regulation. Some people avoid tasks to cope with emotions like stress or anxiety. This again plays into instant gratification, because it will provide the individual with a short-term sense of relief, but will not do anything to help in the long-term. Temporarily avoiding a task is a coping mechanism to relieve anxiety for a moment, but it only serves to worsen it for the future as tasks will pile up.

What You Can Do

Set Clear and Specific Goals

Defining clear goals will help give you a sense of direction and purpose. Break down your larger tasks into smaller, more manageable steps. Create a timeline for completion that is realistic — don’t set exceedingly high expectations that you know you will later procrastinate on. This approach makes the task less scary and helps you be more structured in your approach.

Develop a Reward System

Assign yourself small rewards upon completing tasks. Instead of watching a show before finishing your homework, reward yourself with the show after you finish it. Assigning rewards can activate the brain’s pleasure centers, motivating you to work on your task because you will receive something satisfying afterward. This creates a positive association with the task at hand.

Overcoming Perfectionism

Being a perfectionist isn’t a bad thing, but recognize that mistakes are a natural part of the learning process. Learn from the failures you experience, and set realistic expectations for yourself to relieve anxiety and increase your motivation to accomplish your tasks. Acknowledge that imperfect progress is still progress.

Utilize Time Management Techniques

There are countless time management techniques that you can adopt, one being the Pomodoro Technique, where your work is divided into intervals with short breaks in between. Studies have shown taking breaks in between your work increase productivity, and will enhance your focus and prevent eventual burnout and fatigue. Take breaks, there’s nothing wrong with it.

Limit Distractions

Identify and minimize potential distractions in your environment. Turn off your phone’s notifications, and establish boundaries to maintain focus. Find one place, whether it be your room, the library, or a coffee shop, where you dedicate your time to doing your work and nothing but your work. That can limit distractions and help you be more productive.

Seek Accountability and Support

Share your goals and progress with friends, family, or colleagues who can support you and hold you accountable for doing your work. Joining study groups or work sessions with others can create a sense of collective responsibility as well. It’s important to have a support crew that can push you toward success. It will motivate you to keep going and to accomplish the tasks that you keep delaying.

Here are links to some sources for your reference:

The psychology of procrastination: we’ve all been there

Psychology of Procrastination: Why Do We Do It?

What You Can Do

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