Have you ever found yourself on the brink of an important deadline, only to be caught in the grip of procrastination? Procrastination has a way of creeping into our lives, silently stealing our time and leaving us scrambling until the last minute.
Procrastination is a universal experience; we all experience it on some level at some point in our lives. Many people associate procrastination with laziness or bad time management, but it’s much deeper than that. At its core, procrastination is driven by emotions, not logic.
We all know that putting things off until the last minute is not a rational way to work and will cause us more stress in the long run, but we do it anyway. This knowledge isn’t always enough to change our behavior, especially if it’s become a habit over time. When we procrastinate, we are alleviating the current feelings we have towards the task at hand, instead of taking the necessary steps to reach our overall objective, making it harder for ourselves in the long run.
So, what exactly is procrastination? Procrastination is defined as the act of delaying tasks until the last minute or beyond their intended deadline.
Studies have shown that one of the key cognitive biases that influence procrastination is called “present bias.” According to an article written by Joe Hitchcock for InsideBE, present bias is the “tendency to focus more on the present situation than the future when making decisions.” Often, our natural inclination is to seek the instant gratification we receive from escaping the emotions related to the task at hand, as our brains register this avoidance as a solution.
Common reasons why people may procrastinate are shown in the table below.
Ask yourself…
In a Ted Talk by Tim Urban called “Inside the Mind of a Master Procrastinator,” he breaks down what happens inside of our brains when we procrastinate. He attributes this desire for immediate rewards to what he very comically refers to as an “immediate gratification monkey.” It may sound silly, but it’s just a more digestible way of understanding the areas of our brains associated with emotion and reward processing. These parts of our brains are more activated by short-term rewards as opposed to long-term rewards, no matter how greater the future reward is.
No matter what emotions we may be experiencing, it’s the instant gratification of avoiding those emotions that cause our brains to favor procrastinating. That is, until what Urban refers to as the “panic monster” comes into to play. He uses this analogy to describe the overwhelming sense of urgency that arises when we’ve put off a task too long, have reached the deadline, and have no choice but to get it done. This is often the state that people are referring to when they say they “work better under pressure.” The pressure in this case is the deadline, but what if we don’t have a deadline? With no deadline, the “panic monster” never shows up and the negative effects of procrastination, in Urban’s words, “extends outward forever.” This long-term procrastination becomes less of a habit and more of a lifestyle that not only prevents us from reaching our goals, but causes chronic stress, anxiety, and depression.
Check out Tim Urban’s Ted Talk here: https://www.youtube.com/watch?v=arj7oStGLkU
“Procrastination is like a credit card: it’s a lot of fun until you get the bill” – Christopher Parker
So how can you overcome procrastination?
1. Develop self-awareness / recognize the warning signs:
- When you procrastinate, take a step back and consider the emotions you may be feeling. The Wheel of Emotion Interactive Tool is a helpful resource to identify and explore the feelings you’re experiencing.
- Ask yourself how it feels to put off the task. Bring your attention to how your body and mind feels.
- Try and backtrack what triggered your urge to put off the task (e.g. boredom, frustration) to identify the potential cause.
2. Self-forgiveness and compassion:
- Treat yourself with kindness and understanding.
- Avoid self-judgment or negative self-talk.
- Everyone procrastinates at some point. The goal is to have awareness and control over your behavior. The faster you forgive yourself the faster you can get work done.
3. Set realistic goals and deadlines:
- Establish realistic goals and deadlines for completing each part of the task.
- Give yourself flexibility where possible in anticipation of any unexpected circumstances.
- By setting achievable milestones, you will be able to measure your progress and accomplishments.
4. Break up tasks into manageable steps:
- Instead of viewing the entire task as a daunting prospect, break it down into smaller, achievable chunks.
- This will help in reducing the feeling of being overwhelmed and will make the task appear more manageable.
- Studies have shown that each time we complete an individual task, our brains release dopamine and associate these positive feelings with getting work done.
5. Build a routine:
- Create a routine for yourself to let your brain know that it’s time to work.
- Some ideas might be putting on a playlist when you work or making a cup of coffee or tea before you sit down.
- Building a routine will help you develop good habits and get work done.
6. Make your temptations inconvenient:
- Ask yourself what pulls your attention away and find ways to minimize or eliminate those sources of distraction.
- Create boundaries for texting and checking social media by doing this before work, during lunch, and after work. You can also use the “do not disturb/focus” features on your devices during work hours.
- Be deliberate in how you allocate your time. For example, use the bathroom, get a drink or snack before work starts, when possible, to reduce the frequency of these interruptions throughout the workday.
- Work around other people who are working, whether it be in an office or a coffee shop, may decrease the likelihood of getting distracted.
7. Recognize progress:
- Regularly reflect on your procrastination patterns and the emotions associated with them.
- Assess what strategies have been effective for you and what areas might require further improvement.
- When you finish an item on your to-do list on time, congratulate and reward yourself.
- Use this knowledge to refine and adjust your approach moving forward.
Procrastination is a common struggle that many of us face, but it doesn’t have to define our productivity. By recognizing the patterns, understanding the underlying reasons, and implementing effective strategies, we can reclaim control over our time and accomplish what truly matters. It may not be easy, but the rewards of overcoming procrastination are worth the effort. The key lies within us, waiting to unlock our fullest potential by resisting the pull.
