We have all been there before, procrastinating about a task when we knew in the future hours that we would end up putting unnecessary stress on ourselves. Be it postponing or avoiding studying, passing over workouts or avoiding that much-needed email, procrastination is a rather widespread but fundamentally misunderstood action. We still do it even though we are aware of the outcome. But why?
This article takes a deep dive into the psychology behind procrastination: what leads one to it, what it can tell us about ourselves, and how we can get out of it using science-based tips and tricks.
What Is Procrastination All About?
Procrastination is a behaviour of pointlessly postponing things when this is anticipated to have adverse consequences. It is not that somebody is lazy or haggard; it is a self-control failure, where the immediate mood fix takes precedence over the longer-term plans.
To escape bad feelings, people tend to procrastinate, which can be emotions of boredom, panic, insecurity, or even fear of failure. When the mind attempts this out of self-defence, it tries to find an immediate form of relief, so it will turn to more accessible, happier ones, such as scrolling on social media, snacking, or watching YouTube.
The Science of Procrastination
The core of the problem of procrastination is that there is a tug-of-war between two brain regions:
- The Limbic System: The older side of the brain that is emotional, and desires pleasure and avoids pain.
- The Prefrontal Cortex: The mentally localised bit, which carries out judgment, controlling, and arranging.
The limbic system is the winner when you put off action. Before completing a report, your brain would rather have a feel-good dopamine surge of checking your phone or watching Television. This forms an excuse to procrastinate-guilt cycle that may be difficult to escape.
There are two types of procrastinators.
Not every procrastinator is the same. It has been found that there are several subtypes of it.
- The Perfectionist-Deltas, since they are afraid of not doing something well
- The Dreamer – he overestimates the amount of time and underestimates the work.
- The Avoider – Is afraid to fail or get criticised, so does not even start.
- The Busy Procrastinator – Takes on more than can be done in a bid to avoid the important one.
- The Crisis-Maker – Considers that he/she works better when the pressure is on and procrastinates till the last minute.
By knowing your type, it becomes easier to create strategies that will help you fight your procrastination pattern.
The price of procrastination
Though the act of procrastinating feels good at that particular instance, it has a huge cost attached to it:
- Anxiety and stress
- Loss of business and jobs
- Damaged self-esteem
- Worse physical and mental health
In the long run, chronic procrastination can grow and drain self-confidence, which again results in a self-fulfilling prophecy: we procrastinate, feel bad about it, and so then we procrastinate more to avoid the bad feeling.
Is Procrastination a Bad Thing All the Time?
Interestingly enough, not every procrastination is bad. Other investigators differentiate active and passive procrastination.
Active procrastinators are intentional; that is, they avoid doing something, and yet they match requirements. They apply the pressure as a source of concentration.
Passive procrastinators are the least productive because they procrastinate as a result of indecisiveness and the feeling that they cannot control.
The major difference is whether procrastination has enabled you to continue performing effectively or not.
Procrastination: What to Do to Beat It.
Luckily, you do not have to be a born procrastinator; you have a behaviour, and as a behaviour, it can be relearned. The following are scientifically, or rather statistically, proven strategies which you can ( and should ) use:
- The 5-minute Rule
Remind yourself that you just have to do the task in 5 minutes. This discourages the resistance in the mind. In many cases, the most difficult step is the first one, and once you are on the move, that is where the rush begins. - Take It Apart
A big job seems so huge. Divide them into small, specific and executable pieces. As an example, put in place of the study for the exam, read 5 pages of Chapter 1. - Utilisation of Implementation Intentions
The formula is to be used instead of vague plans:
And when it is 8 PM, I will read Chapter 2.
This forms an action-behaviour association that increases the chances of follow-through. - Time Blocking
Block out time to do deep work. To be able to focus, use timers (or, specifically, the Pomodoro Technique (25 minutes working + 5 minutes rest). - Environment Design
Reduce friction. Keep your distracting apps out of your phone or use a tool such as website blockers. Find an approachable setting to do the work--leave your textbook or laptop open in front of you and ready to open. - Rewards and Accountability
Combat with positive reinforcement. When you do the task, promise yourself something rewarding- a show, food, or a walk. Better still, make a friend aware of your aim and get them to follow up on you. - Forgive Yourself
Research shows that individuals who are forgiven by themselves when they do things like procrastination are less likely to do the same thing. Negative feedback loop is a result of shame and guilt. Compassion is the way to end the cycle.
When help is needed
When procrastination is causing significant problems in your life, such as failing grades, loss of a job, or being depressed, then it may be a symptom of some deeper psychological problems like ADHD, anxiety or depression. Sharing with a therapist or a counsellor will help unearth and cure the underlying reasons.
Motivation and Emotion: The Role of Motivation and Emotion. Motivation and emotion play an important role in performance.
Motivation does not only refer to willpower, but it is also more connected with emotion. When an activity is unpleasant or dangerous (to your brain), your mind naturally avoids that activity. As a way of keeping on track:
- Rule of thumb: remind yourself of the why.
- Be able to see the future benefits.
- Engage in self-talk to conquer negative thoughts (“I can deal with it.”)
- Rearrange the task into a challenge and not a threat.
What is being done can be transformed by the way you feel about it when you share what you are doing with some emotion, such as the purpose of the task (for example, the necessity of learning something to have a career you love).