Psychology of Procrastination

Written by: Zahwa and PJ

Introduction

Procrastination is one of the most prevalent societal behaviors, with approximately twenty percent of individuals classified as chronic procrastinators (APA). Defined as the urge to postpone the completion of tasks despite negative ramifications, procrastination is linked to numerous root causes that possess varying degrees of complexity. By explaining its causes and prevention strategies, the psychology of procrastination can be better understood, which can then lead to an enhanced quality of life and improved mental health.

Causes of Procrastination

Procrastination has a variety of different factors, but there are a few especially significant causes of this behavior. It is a widespread misconception that procrastination is a result of laziness; in actuality, there is usually a deeper issue at hand. People often procrastinate when they are overwhelmed with their tasks and unsure how to begin them. Identifying some common causes associated with procrastination can help people recognize the roots of this tendency and subsequently realize why they may procrastinate.

1. Perfectionism

Procrastinators who are also perfectionists may find it difficult to approach important tasks out of fear of not fulfilling the expectations they have set for themselves. A perfectionist may convince themselves that they need to carry out mistake-free work at all times, but in reality, this mindset does more harm than good as it heightens self-criticism and facilitates the cycle of procrastination. If your desire to complete a task without error delays you from starting it, it will only have a counterproductive effect. Instead, finishing a small portion of a task every day leading up to the deadline will alleviate anxiety and limit “analysis paralysis.”

2. Decision Fatigue

Decision fatigue is defined as a sense of lethargy brought about by prolonged or continuous decision-making. Those who experience decision fatigue procrastinate because they are simply too tired of making decisions—both big and small—in their everyday lives. Common symptoms of decision fatigue include both physical and mental exhaustion, brain fog, and impulsive behaviors. If you find that you’re experiencing decision fatigue, make sure to allocate time for self-care activities and create routines that minimize the number of decisions you make each day.

3. Avoidance of Negative Emotions

Procrastination is considered an irrational behavior in that individuals procrastinate with the knowledge that putting off a task will ultimately be to their detriment. As we procrastinate, we feel a sense of respite in the moment because we are avoiding a task that causes discomfort, leading our brains to think that we are being rewarded for delaying tasks. We do not even believe that the future versions of ourselves—who will experience the negative effects of procrastination—are the same people as our current selves who are actively procrastinating. However, even though we procrastinate to avoid the negative emotions connected to our tasks, it is imperative to realize that this avoidance only further cultivates a procrastination cycle.

How to stop procrastinating: The Action Line

Procrastination cannot be fixed with long-term motivators and consequences, unlike the common misconception. Instead, procrastination can be overcome by making the future consequences and rewards become a present matter to avoid further delay in action. Oftentimes, people stop procrastinating and begin to take action once they can see repercussions, for example, once you’ve been assigned a task and have been putting it off until the deadline, the anxiety and stress would increase each day until finally you have to complete it last minute as future consequences bleed into present ones. This process is known as ‘The procrastination-action line’. To stop procrastinating, an individual needs to understand that the pain of procrastinating is more painful when the Action Line is crossed.

There are numerous ways in which procrastination can be fixed, often in methods that require the present you to trust that rewards will come once they’ve started.

Strategies to overcome procrastination:

1. Eliminating Distractions 

The first step in addressing the process is through recognizing what pulls your attention away from doing the tasks. This can be accomplished by setting a screen time limit on certain apps on the phone or having a working environment that is quiet and peaceful for completing the work.

2. Patience 

The most crucial step one can take to overcome procrastination is patience and taking baby steps in accomplishing the tasks. One of the main reasons why starting something may seem challenging is due to the overwhelming amount of work, which can be difficult to approach. A way of dealing with this is breaking down the work into smaller tasks and giving yourself small rewards after finishing each task.

3. Learning how to control negative thoughts 

Once you’ve managed to start working and focusing, your mind may be plagued with thoughts of procrastination and self-doubt. This can be overcome by recognizing and acknowledging these thoughts while also trying your best to not give in to the urge which can be achieved over time.

Overall, procrastination is something that we all experience and can have a profound impact on us if we don’t know how to overcome and control it. The key to combat procrastination and the challenges that come with it is patience and self-compassion. Remember not to be harsh on yourself and appreciate any improvements that are made as the process of overcoming procrastination takes time and effort.

Takeaways 

Procrastination is a thought that eventually transforms into an unhealthy habit and it happens to all of us. While it is important to be patient and kind to yourself, it is equally vital to recognize this negative behavior and its various consequences. Fortunately, it can be overcome with time and effort, and the understanding that tasks would progressively become more stressful the longer you procrastinate. Therefore, the best solution is to make the simple yet challenging decision to begin the work as oftentimes starting is already completing half of the battle.

                                                               Works Cited

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“8 Decision Fatigue Signs and How To Cope.” Cleveland Clinic Health Essentials, 1 June 2023, https://health.clevelandclinic.org/decision-fatigue. Accessed 26 October 2024.

Lieberman, Charlotte. “Why You Procrastinate (It Has Nothing to Do With Self-Control) (Published 2019).” The New York Times, 25 March 2019, 

MindTools | Home. (n.d.). https://www.mindtools.com/a5plzk8/how-to-stop-procrastinating

MSEd, K. C. (2024, July 7). What Is Procrastination? Verywell Mind. https://www.verywellmind.com/the-psychology-of-procrastination-2795944#toc-how-to-overcome-procrastination

Procrastination: A brief guide on how to stop procrastinating. (2022, August 31). James Clear. https://jamesclear.com/procrastination

“Psychology of procrastination: Why people put off important tasks until the last minute.” American Psychological Association, 5 April 2010, https://www.apa.org/news/press/releases/2010/04/procrastination. Accessed 26 October 2024.

Travers, Mark. “A Psychologist Explains How To Beat 'Perfectionism-Procrastination.'” Forbes, 13 April 2024, https://www.forbes.com/sites/traversmark/2024/04/13/a-psychologist-explains-how-to-beat-perfectionism-procrastination/. Accessed 26 October 2024.