We have all experienced procrastination. It's that feeling that you should begin a task yet do anything but.
Whether scrolling through social media, cleaning the house, or suddenly remembering you need a snack, it’s really easy to find ways to put off getting started on important things. For many, procrastination happens daily, even with the tiniest of tasks.
So, why do we put things off when we know that doing them will help us? Understanding the mental processes behind procrastination can help us break free from these patterns.
Understanding Procrastination
At its core, procrastination is avoiding obligations that feel uncomfortable, overwhelming, or uninteresting. However, procrastination is a much more complicated habit with psychological roots that go beyond poor time management skills. By investigating the causes of our procrastination, we can pinpoint the mental obstacles preventing us from moving forward.
Why It’s So Easy to Procrastinate
Our brains are complex! The brain typically favours immediate rewards over long-term benefits, making it super easy to get caught up in the present. Psychological factors like the fear of failure or the desire for instant gratification also play significant roles in setting up mental barriers that make it hard to focus on tasks that have delayed rewards.
Psychological Theories Behind Procrastination
Knowing the psychology of procrastination can help us understand why we develop this behaviour. A number of theories shed light on why procrastination is common, including temporal discounting, fear of failure, and instant gratification. These theories help explain why it's easy to prioritize short-term comfort above goals for the future.
Temporal Discounting
Temporal discounting is a psychological concept that explains how people tend to undervalue future advantages or benefits. So, tasks with long-term rewards are more likely to be neglected in favour of things that provide instant gratification!
For example, you might decide to check social media (and get that quick hit of dopamine) or watch a TV show rather than begin a project that is due next week. Since the brain finds it tricky to prioritize tasks with distant benefits, the tendency for short-term incentives makes procrastination seem almost natural.
Fear of Failure
Some people completely avoid tasks that are difficult or where success is uncertain.
Why? They don't want to fail. Procrastination can turn into a strategy for shielding yourself from criticism or disappointment.
For instance, someone nervous about a work presentation can put off getting ready for it to avoid dealing with their fears. This can create a vicious cycle in which procrastination is fuelled by dread, making it even more difficult to begin tasks.
Instant Gratification
The tendency to choose immediate satisfaction over delayed rewards is called instant gratification. It's the reason why people often opt for short, fun activities—like playing games or watching videos—instead of labour-intensive but long-term beneficial tasks. When faced with a task, the brain usually seeks out something immediately appealing instead, leading us to procrastinate. Productivity is hampered by this preference for quick satisfaction, making it hard to concentrate on activities that don't yield results immediately.
Common Examples of Procrastination
Procrastination can show up in many forms! It can also impact tasks, both big and small. It's not always about putting off important duties or obligations; sometimes, it's as easy as postponing a housekeeping chore or a quick email reply.
For students, procrastination might mean putting off studying or beginning a paper, often waiting until the last minute, leading to a rush of anxiety and panic. In the workplace, procrastination might look like postponing important tasks in favour of easier or less demanding duties, creating unnecessary pressure as deadlines loom.
Almost everyone, from working professionals to students, procrastinates, even with everyday tasks. It's important to identify these behaviours and realize that even small bouts of procrastination can accumulate, negatively impacting productivity and mental health.
Internal Factors
Procrastination isn’t just a matter of preference; often, it comes from internal factors that influence our capacity to start and finish tasks. Low motivation, poor time management, or decision paralysis can trigger procrastination. Acknowledging these internal obstacles and forming healthier behaviours is the first step to overcoming them.
Lack of Motivation
When motivation is lacking, even the easiest activities might seem difficult. How fulfilling or meaningful a task is to us is often linked to our motivation. We tend to avoid things that don't feel worthwhile or interesting.
For example, it can be difficult to find the motivation to begin a project if you don't feel connected to its purpose. Finding little ways to make tasks enjoyable or aligning them with personal goals or values can help boost your motivation.
Poor Time Management
Poor time management is a big culprit! It's easy to become overwhelmed by tasks and avoid them if you don't have a clear plan or schedule for completing them.
For example, someone with a packed calendar or to-do list might skip prioritizing and jump back and forth between tasks, making little progress on any of them. You can reduce procrastination by practicing time management techniques, including setting realistic deadlines (be honest with yourself about this!) and breaking tasks into manageable chunks.
Decision Paralysis
This happens when we struggle to make choices, often because there are too many options or we fear choosing the “wrong” one. When we can't decide how to begin, the task appears even more difficult, which can cause us to procrastinate.
For example, someone may put off beginning a project because they're uncertain of the best approach. Breaking tasks down into smaller stages or setting specific goals can help ease decision-making stress, making it less difficult to get started.
The Effects of Procrastination
Even though it might seem completely harmless in the moment, procrastination can have a big impact on our well-being and mental health. Delaying tasks often starts a cycle of anxiety, stress, and self-doubt that usually only gets worse with time. The more we put off, the heavier our responsibilities feel, impacting not just our productivity but our sense of self-worth and mental health. Understanding the implications of procrastination can help us see the value of breaking the habit.
Impact on Mental Health
Regular procrastination can cause anxiety and stress, which can impact our physical and emotional health. Postponing important activities increases stress since incomplete tasks cause mental strain (and can even interfere with sleep!). Chronic procrastination can also undermine our self-esteem by making us feel like we always fall short.
Increased Stress & Anxiety
Last-minute rushing and cramming often result from procrastination, which can greatly raise stress levels. Feelings of panic and overwhelm result from the pressure to do things fast when deadlines draw near, leaving little time to do quality work. This stress can even impact our capacity to unwind and enjoy leisure time. For example, knowing there’s a looming deadline can make it tough to wind down or concentrate on other things, creating a constant undercurrent of anxiety.
Lowered Self-Esteem
Repeatedly putting off things can even harm our self-esteem. When we procrastinate, we might experience a sense of guilt or disappointment in ourselves, which naturally builds up over time. Even though procrastination is normal behaviour, this cycle of delay and regret can make us feel incapable. This sense of failure can ultimately damage our self-esteem by leading us to believe we're unworthy or incapable of achieving our goals. If we identify and deal with our procrastination, we can improve our self-image and self-confidence.
Impact on Productivity & Success
Procrastination can negatively impact our productivity and, eventually, our ability to succeed academically and at work. When tasks get put off, quality often suffers, and the amount of time and work required to catch up can be overwhelming.
Decreased Academic & Professional Performance
Students who put off studying or finishing projects until the last minute risk receiving worse grades and missing out on educational opportunities. Professionals who put off important duties or procrastinate on projects may find that their job performance suffers and their relationships with coworkers dwindle. Over time, consistently poor performance due to procrastination may limit opportunities for advancement and break down trust from others.
Long-Term Consequences
Regular procrastination may hinder career progress, affect income potential, and limit individual accomplishments. Over time, frequent delays can make it trickier to accomplish goals that once appeared achievable. Burnout can result from the procrastination and stress cycle, making it challenging to stay motivated and pursue new opportunities.
How to Overcome Procrastination
You can do this!
With the right approach, it’s totally possible to build healthier habits and take better control of your life.
Here are some ways to break free from procrastination:
Cognitive Approaches
Start by rethinking how you approach tasks. Divide them into smaller, more achievable steps rather than viewing them as huge, intimidating things. This method, called cognitive restructuring, may help reduce the mental obstacles that cause procrastination and make your to-do list seem more doable.
Behavioural Techniques
Building schedules and setting specific deadlines can create a structure that reduces procrastination. Methods such as the Pomodoro Technique, which involves working in small, concentrated bursts with breaks in between, can enhance focus and reduce overwhelm.
Emotional Strategies
The secret to lasting change is addressing the emotions behind procrastination. Recognize the worries or fears you may have related to tasks and practice developing self-compassion. This allows you to forgive yourself for past moments of procrastination and approach future tasks with a better mindset.
Procrastination is very common, but it doesn’t have to hold you back. If procrastination impacts your everyday life, academic performance, or professional growth, please consider reaching out or booking an appointment. Our team is here to help you develop strategies to overcome procrastination and build a more productive and fulfilling life.