Why Do We Procrastinate and How Can We Stop It?
Learn the psychology behind “putting off things for later” and get things done.
What is that one task you keep putting off for later?
Is it writing that particular article for Medium?
Perhaps it’s devising a LinkedIn strategy for your personal brand.
Or maybe it’s to get started working out.
The reason you and I can relate to the topic of this article is that we have all experienced procrastination to varying degrees.
Let’s understand what could be the reasons that our important tasks fall victim to Procrastination.
Why Do We Procrastinate?
Instant gratification.
We’re lured by the instant rewards of activities like social media, which can divert our attention from responsibilities.
Task complexity.
Some tasks are dull or time-consuming, making them less appealing to start.
Fear of failure.
The fear of not succeeding can cause us to delay tasks as we want to avoid the risk of failure.
Perfectionism.
Setting high standards for ourselves can lead to Procrastination, as we fear not meeting those standards.
Fear of judgment.
The worry about what others will think can be paralyzing and delay our actions.
Need for improvement.
We want to do it absolutely right, so we wait for the perfect timing.
Waiting for the perfect time.
We care too much about the results that we don’t yet feel ready to take action.
There is one thing common in the aforementioned possible reasons.
You’re choosing a short-term reward in exchange for a long-term benefit.
And this is where things go south.
You know that putting off things for later will fetch negative outcomes, and you will dread it, and yet you do it.
Why?
20–25% of adults worldwide are chronic procrastinators, states a 2014 study on procrastination and coping.
Why Do We Procrastinate Against Our Better Judgment?
To avoid negative feelings.
Yes, our bodies are wired to do so.
Our brains have a part that detects the threat and treats it. It is called the Amygdala.
The Amygdala detects the tasks causing anxiety and insecurity as threats to our self-esteem and prioritize treating them immediately.
You see, this is why we are so tempted to distract ourselves with unimportant tasks because our brains are not trained to see the broader picture.
As a response, we even fool ourselves into thinking that we are occupying ourselves with equally essential tasks when it’s just an excuse to delay crucial tasks.
The instant comfort in Procrastination keeps us in this vicious cycle.
How can we stop procrastinating?
1. Focus on the next step before initiating the work.
The first mistake we make is waiting for the perfect mood to strike so we can start working.
Motivation often follows action.
Think about the next small step you will take after starting the work. This will help you ease into the task and give you a boost to take the first necessary step.
Give yourself at least 15 minutes.
By doing this, you’re breaking down a seemingly gigantic task into a tiny bit.
2. Focus on the end goal.
As we have read, our brains aren’t wired to look at the big picture. Just knowing this fact is a start in itself.
Additionally, fix a reward as your end goal.
The joy of getting that reward must be greater than the dread of doing the underlying task.
This way, the obstacle to the set reward will become your path.
Ask yourself this question and write down the answer- “How will you feel after finishing this work?”
3. Build barriers between you and Procrastination.
There are a myriad of activities that you can distract yourself with. But the catch is that you can make them difficult to access.
Just lock your mobile in a safe and put the key at a 5-step verification distance. (you know what I mean, right.)
Also, create ease for the task at hand. If you want to write an article, put your laptop and notepad in a close and visible spot.
4. Time yourself.
I personally swear by this productivity hack.
Have you ever noticed how our brain works faster during a test?
It’s because of the urgency to complete a task within a time limit.
You must remember one thing, though. Don’t overestimate your capabilities to do a task, as it triggers Procrastination.
- Set realistic goals
- Don’t overanalyze
- Just start with a timer on.
5. Treat yourself kindly.
Often, we procrastinate because of self-doubt, indecisiveness, and overwhelm. It can also become chronic under stress and anxiety.
Sometimes we care too much to risk ruining it. Not starting something means it can’t be ruined.
It’s at this point that you need to look back at your life and remind yourself of your strengths and accomplishments.
Hype yourself up.
Self-appreciation will help foster positive thoughts, boost confidence, and reduce stress levels. But be patient with the process. Mindset takes time to build.
In conclusion, Procrastination is a common challenge. Still, by understanding its root causes and implementing these strategies, you can break free from its grip and increase productivity.
Note that Procrastination is not a mental health problem, but it is an anchor to it. Anxiety, depression and ADHD are some common issues that arise from increased stress as a result of Procrastination.
Take care, everyone.
