Procrastinators always get a bad rep. People think they’re lazy, demotivated or all together unbothered. The truth is procrastination has much less to do with poor time management than it does with unregulated emotions.
So, let’s break it down. What is procrastination?
Procrastination is the act of delaying tasks until the last minute or even until their deadlines have passed.
Why do we procrastinate?
Researchers have identified an interesting phenomenon known as the Present Bias, that underscores the majority of procrastination behaviours. This bias explains that our brains value instant rewards more highly than long-term ones, even if pursuing the long-term rewards may lead to better outcomes. As a result, people may put off tasks such as exercising which require present effort for future gain in favour of tasks like watching a movie which offer instant gratification. People who experience this bias often discount the long-term negative consequences of their procrastination behaviors in favour of the perceived short-term rewards.
Another interesting factor in understanding the mind of a procrastinator is recognizing that procrastinators tend to be perfectionists. Even the smallest task may appear mammoth to them, and it may thus make more sense for them to not deal with the problem instead of facing the possibility of not doing the task well. Procrastinators tend to be worried about how other people may perceive them and their work, and as a result they delay their work for as long as possible to avoid facing this judgment.
Other factors that may lead to procrastinators delaying their tasks include believing that they will not enjoy them and thus make themselves unhappy, or simply, confusion at the complexity of the task at hand. Research also suggests that apart from perfectionism, procrastinators may suffer with low self- confidence, anxiety and a fixation on negative thought processes.
Breaking down tasks into small manageable chunks prevents procrastination by removing the anxiety surrounding the work at hand. The effort taken to complete the task no longer feels excessive and any ambiguity around what needs to be done is removed.
Many procrastinators claim that they work better under pressure, however existing literature suggests that this is not the case. Rather, research shows that procrastinators will continue to leave their tasks till the last minute in order to experience the satisfaction of overcoming the odds against them. They tend to frequently carry out a process known as affective forecasting, wherein they avoid feeling guilt associated with not having completed a task one day, by completing it the next day.
In this manner they trap themselves in a cycle of putting off work for later, until they become accustomed to working under high stress and producing large amounts of output in short time frames. Frequent procrastination can lead to problems with physical and mental wellbeing, academic and career performance and interpersonal relationships. However, it doesn’t have to be a life-long issue!
How can we stop procrastinating?
Therapy can be useful in overcoming procrastination behaviours. It can help individuals identify the thought processes that lead to them delaying tasks and teach them how to restructure these thoughts. Therapists can also work with clients to help them overcome feelings of fear and anxiety regarding their knowledge and skillset and dismantle perfectionist behaviours.
Breaking down tasks into small manageable chunks prevents procrastination by removing the anxiety surrounding the work at hand. The effort taken to complete the task no longer feels excessive and any ambiguity around what needs to be done is removed. Furthermore, breaking down tasks allows you to complete them one step at a time, whilst still making time for other commitments- removing the feelings of pressure associated with having to complete a large amount of work in one setting.
Organizational tools such as to do lists sorted by priority (e.g. Trello boards) can also limit procrastination behaviours by helping you visualize the order in which your work needs to get done; preventing the overwhelm associated with trying to complete multiple projects simultaneously.
Other methods of increasing productivity include having designated workspaces that are free of clutter and distractions, asking a trusted friend or family member to hold you accountable and setting up a reward system where you get to engage in something you enjoy as compensation for getting work done.
Procrastination does not have to be a life-long obstacle on the path to achieving our true potential- and progress starts with just one small step in the right direction!
