Reasons Why We Procrastinate and Strategies for Overcoming it.
By Darshana D.
Procrastination is a universal human experience; we have all been there, putting off tasks big or small for no apparent reason. In this research blog post, we will dive deep into the psychology of procrastination exploring the underlying causes, the implications it has on our lives and most importantly effective strategies to overcome it using a wealth of scientific research. I aim to shed light on this common behavioural pattern and offer practical advice to help you conquer any procrastinating tendencies.
Meet Sarah, a diligent professional determined to conquer her looming work project. However, as she opens her laptop, the allure of productivity fades beneath the comforting glow of her TV remote. What began as a quick break turns into hours lost to binge-watching, pushing her work to the back burner. As guilt sets in, Sarah realizes her harmless break has spiralled into a procrastination marathon, transforming a promising evening into a night of regret. This scenario echoes with many, resonating as a relatable journey into the common experience of trading responsibilities for the instant gratification of leisure. Our exploration into the psychology of procrastination begins, unravelling its mysteries and offering practical strategies for overcoming this universal behavioural pattern.
According to Joseph Ferrari, a professor of psychology at DePaul University in Chicago and author of “Still Procrastinating: The No Regret Guide to Getting It Done,” around 20 percent of US adults are chronic procrastinators.
The Mysteries around Procrastination:
Procrastination is such a puzzling concept that has captivated the minds of psychologists and researchers for countless years. It’s a topic that has relevance across various domains from personal productivity to academic achievement and workplace performance. However, why is procrastination so familiar, and why do we frequently become ensnared in its web?
You have probably wasted hours on useless things like online shopping, watching TV, or updating your social media status when you might have been concentrating on responsibilities for work or school, regardless of how organized and dedicated you are.
Whether you are putting off finishing a job project, avoiding schooling, or putting off family responsibilities, procrastination can have a detrimental impact on your life, career, and grades.
Causes:
- The Trap of Instant Gratification
One of the primary factors contributing to procrastination is our tendency to favour short term rewards over long term gains. Studies in behavioural psychology reveal so, such as the famous Stanford marshmallow experiment in the 1960s where a group of pre-schoolers embarked on a journey that unravelled the mysteries of human self-control. In a vibrant room filled with laughter and toys, young Tommy faced a choice: eat a marshmallow immediately or wait for a second one. The researcher’s explanation hung in the air, and Tommy, wide-eyed, contemplated the dilemma.
The allure of the fluffy treat was undeniable, but a patient anticipation crept in. In the room, some children succumbed to immediate joy, while others, like Tommy, faced an internal battle. As time ticked on, the space became a battlefield of willpower, each child navigating the sweet struggle within.
Tommy, wrestling with impatience and the promise of a double delight, personified the experiment’s essence. The outcome revealed more than a choice between marshmallows; it unveiled the profound link between delayed gratification and future success. Those, like Tommy, who resisted often exhibited higher achievement and self-discipline. This has shown that individuals tend to choose immediate gratification over delayed rewards. This cognitive bias can lead us to delaying tasks that promise future benefits because of instant-pleasure inducing activities such as checking social media or watching television.
| The truth is that you will probably find that the right moment simply never comes and the work simply never gets done if you put off doing certain things (especially unpleasant ones) until you are in the correct frame of mind. |
- Perfectionism and Fearfulness of Failing
Another significant contributor to procrastination is the fear of failure. Many individuals delay tasks because they’re worried about not meeting their own or others expectations. Perfectionism often goes hand in hand with this fear as individuals set unrealistically high standards for themselves leading to procrastination as a way to avoid potential failure.
Upon closer examination, the rationale why people tend to procrastinate becomes clear. It is not adequate to attribute this behaviour to sloth or a lack of self-control; we also need to understand the psychology underlying it. As a complex phenomenon, procrastination is influenced by our notions, feelings, and surroundings.
We often put off what needs to be done, waiting for the ‘right moment.’ Little do we realize, that moment rarely comes.
- The Importance of Self-Control
In procrastination studies, self-governance—the potential to manage and steer our own actions—has attracted a lot of attention. The comprehensive psychological research has demonstrated a significant correlation between self-regulation issues and procrastination. This discovery provides us with valuable new insights into how to strengthen our self-control and overcome our tendency to put things off. Understanding this connection can aid us to develop practical strategies that strengthen our self-control and help avoid procrastination.
- The Paradox of Procrastination and Performance
It may sound unbelievable, yet there are people who seem to flourish when faced with last-minute chores. Procrastination seems to be a counterintuitive strategy for improving performance. It’s almost as if certain people do best when tasks are left to the very last minute. But even while this strategy could appear like a short cure, in the long run, it might be detrimental to one’s happiness and mental health.
Consider the individual who consistently leaves tasks to the last minute, seemingly thriving on the pressure. While this approach may yield short-term success, the toll on mental well-being becomes evident over time.
Some Actionable Steps to Stopping yourself from Procrastination
The first step to overcoming procrastination is comprehending its psychology. Equipped with this understanding, we can implement simple tangible actions to break free from its shackles:
- Establish Prudent Goals: It’s critical to understand that procrastination is frequently caused by perfectionist tendencies and a fear of failing. It helps to divide work into more manageable, smaller goals in order to overcome this. This can help lower anxiety and give the task a more manageable sense overall.
- Employ Time Management Techniques: The Pomodoro Technique, time blocking, and to-do lists are a few useful techniques to increase self-control and productivity. By helping with task management and maintaining attention, these strategies can help create a more productive and successful work environment.
- Learn About Your Own Motivation: It’s critical to comprehend the true motivations behind the things we accomplish. Our motivation and desire can be greatly increased when we find personal meaning and purpose in our actions.
- Seek Social Assistance: Having a cheerleader and support system can be quite beneficial when pursuing your goals. You can get the accountability and motivation you need to keep going forward by sharing your goals with others, such as a trustworthy friend or co-worker. Sincerely, having a solid support system might be crucial for success at times. Hence, don’t be hesitant to communicate your objectives and aims to the people who matter most to you; their unwavering motivation and support may just be the thrust you need to complete the task at hand.
- Empathize with Yourself: It’s really important to remember to be kind to yourself. It’s acceptable for all of us to occasionally put things off. Rather than criticizing ourselves, let’s exercise self-compassion and end the guilt spiral.
It’s crucial to understand where the behaviour originates
I firmly believe that we all battle with procrastination. It is not an obstacle, though, and we can overcome it with the correct mindset and approach. Analysing the root causes of our procrastination tendencies and working hard to overcome them will help us reach our goals and full potential. Rather than trying to fully eliminate procrastination, the idea is to manage it well so that people can achieve greater achievement and fulfilment. Let me wrap this up by presenting and responding to some top FAQs on procrastination.
Frequently Asked Questions (FAQs):
- Does procrastination represent a mental health condition?
No. Procrastination is a symptom of several mental illnesses, including eating disorders, OCD, anxiety disorders, and ADHD. If you want to assist yourself break these patterns, it’s crucial to understand where the behaviour originates.
- What are some of the signs of procrastination?
Putting off a chore, finding other things to do to divert attention, or coming up with justifications are all instances of procrastination. It’s called procrastination when you repeatedly put off doing a task.
- Does putting things off (i.e. procrastinating) have any advantages?
None. While procrastinators may attempt to defend their actions by arguing that delaying tasks somehow increases productivity or that they perform better under pressure, evidence indicates that procrastinating has no positive effects on anyone. It is advisable to refrain from delaying. You need to also know how to prioritize your tasks to avoid making delays on important, immediate or urgent matters; all this comes with practice.
References
American Psychological Association. The Psychology of Procrastination: Why People Put Off Important Tasks Until the Last Minute. 2010. (https://www.verywellmind.com/the-psychology-of-procrastination-2795944, n.d.)
Jones I, Blankenship D. Year two: Effect of procrastination on academic performance of undergraduate online students. Research in Higher Education. 2021;39(1-11).
Steel, P. (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological bulletin, 133(1), 65.
Darshana D is a driven student enrolled in the Research Analyst Program at Humber College. With a solid foundation in mathematics from her undergraduate studies, she aspires to become a Data Scientist, leveraging her two years of experience as a Data Analyst to delve deeper into the world of data exploration. Outside of her academic pursuits, Darshana finds solace in the pages of books, the world of cinema, and the excitement of travel. Ambitious and enthusiastic, she thrives on keeping herself engaged in various activities, always seeking new challenges to conquer and knowledge to acquire.
