Discover practical strategies to stop procrastinating and understand why putting things off until “tomorrow” often leads to increased stress and decreased performance; identify causes and implement useful tips.
Do you find yourself constantly putting things off until “tomorrow”? It’s a habit many of us share, and it can be surprisingly tough to shake. We’ve all been there, right? Postponing that daunting task, thinking we’ll be more motivated later. But is later ever really better? Let’s explore why we procrastinate and what we can do about it; we’ll explore the topic further below.
- Causes of Procrastination
- How Does Procrastination Work?
- How to Get Rid of Procrastination?
- Preparatory Steps
- Practical Steps
Procrastination is a common struggle, keeping many people from achieving their goals. It’s that inner force, um, that prevents us from doing what needs to be done, whether it’s studying, working, or simply tackling chores. We tell ourselves “tomorrow,” but that day often turns into another excuse for delay. This behavior, from academic tasks to managing responsibilities, can have pretty negative consequences.
A study back in 1997, published in Psychology Today, looked at students at Western Reserve University. It found that students who frequently procrastinated ended up with lower grades at the end of each semester. Not only that, but they also experienced increased stress, chronic illnesses, higher rates of insomnia, and decreased academic performance. Ouch.
Causes of Procrastination
Psychologists have dedicated a lot of time to understanding why we procrastinate. That said, there’s no single, easy answer. Procrastination isn’t just about laziness or poor time management; it’s a complex issue with several contributing factors, some of which include:
- Perfectionism: Some folks struggle because they’re super critical of themselves or believe they need to do things perfectly. This can paralyze them, preventing them from even starting tasks. It’s a bit like dieting, where small slip-ups can derail the entire plan. Like, if we eat one cookie, we think, “Well, I’ve ruined it!” and go on a binge (see: 10 Habits That May Harm Your Teeth!), or not sleeping well, or skipping exercise, etc.
- Poor Time Management: It might not be that some tasks aren’t related to organizing our schedules or self-discipline; many successful people who have several achievements think this way due to different factors like how the job is done and how the time and things around them are managed.
- Feeling Overwhelmed: When a task feels too big or complex, we might feel overwhelmed and avoid it altogether. The feeling can be associated with anxiety or fear. So, we resort to temporary solutions that distract us from those feelings. For example, watching TV or endlessly scrolling through social media.
How Does Procrastination Work?
Timothy Pychyl, a procrastination researcher and professor at Carleton University, says procrastination is a strategy some folks use to cope with feelings of discomfort (see: Questions That May Swirl in These Girls’ Minds About Sex). According to the professor, “People do that by giving in to the urge to procrastinate as a way of managing emotional distress.” So, it’s essentially a way to make ourselves feel good in the short term.
Many studies suggest that when we delay work, we might experience temporary relief, but that relief is fleeting. The negative consequences of procrastination ultimately outweigh any initial benefits. Psychologists differ on the main reasons why we procrastinate on tasks, but they generally agree that it’s a phenomenon that often comes down to fear.
Psychologists link procrastination to emotions and psychological issues, as well as its causes or outcomes:
- Stress.
- Low self-esteem.
- Anxiety.
- Insomnia.
- Unrealistic expectations and ideas.
- Constant feelings of guilt.
That’s why recent and extensive research on procrastination links it closely to managing and addressing emotional states.
How to Get Rid of Procrastination?
When you feel the urge to put something off, it’s important to understand the underlying emotions and potential consequences: feeling overwhelmed? Facing negative issues? Fear of failure? It’s time to explore how to avoid negative results! And how to get back on track?
Preparatory Steps
Before you tackle procrastination, it’s important to genuinely want to change, and to be aware of a few things:
- Procrastination is like a snowball rolling down a hill. Start small and gradually build momentum. Don’t try to overhaul your entire life overnight! The delay starts small and grows with time, until you climb a large mountain. Procrastination starts with a small action, for example, watching TV for a quarter of an hour or listening to your favorite song for 5 minutes, and so on, until the day and the following days pass without any progress!
- Willpower might not always be enough. So, structure your life with clear rules and guidelines. When we feel that freedom and independence are hindering us from work, some experts believe that the opposite is true. If you want to be a successful person, it’s best to stick to some of the following rules:
- Fixed, limited deadlines.
- Divide the work into periods, separated by reasonable breaks.
- Commit to light exercise for 30 minutes daily.
- Adhere to a healthy diet (see: The Diet That Causes Ease).
- Try to implement these tips into your daily life systematically to include all its aspects, especially the things you’re always putting off.
- No system will work if it doesn’t have a clear purpose, and it can be helpful to consult with a specialist if you have problems implementing.
Practical Steps
- Don’t start with giant tasks right away. Instead, think about them carefully, and in the face of determination, think about the goals and benefits of completing them.
- A study conducted by a group of researchers – including Professor Pychyl at Carleton University in 2010 – showed that the most effective technique to combat procrastination is self-compassion. The study revealed that students who showed themselves compassion performed better in their first semester exams than in the exams in the second semester. So self-compassion contributes to reducing some of the main reasons for what we do about postponing.
- Recognize that you don’t have to be perfect. Mentally and health-wise, it’s easy to begin actively. Ignore any negative emotions and start working. Often, in many important things in life, we won’t be ready to start!
- Break down large tasks into smaller ones. Even if a task seems overwhelming, breaking it down makes it feel more manageable. Even if the task doesn’t require more than your opening to work continuously on your mind, these small steps will make you feel like you’re accomplishing something.
These tips are just a starting point. We can all do it! It’s as if you had all the time in the world to act, live, and fulfill your dreams, even if the tips don’t always lead to immediate results, and they may not initially offer a fast and effective solution, so do not postpone today’s action to tomorrow.
I used to dread writing reports, always putting it off. But then I started breaking them into smaller sections, like outlining one day, writing the intro another, and so on. It made the whole process way less intimidating, and I actually started finishing them on time!
As a student I had trouble starting study sessions. What helped me was setting a timer for 25 minutes of focused study, followed by a 5-minute break. It’s known as the Pomodoro Technique I think. I noticed a big difference. I was able to stay focused and get more done.
Myth & Facts
Myth: Procrastination is just laziness.
Fact: It’s often linked to emotional issues or feeling overwhelmed, not simply being unwilling to work.
Question: What if I procrastinate because I’m afraid of failing?
Answer: Try to reframe your thinking. Instead of focusing on the potential for failure, concentrate on what you can learn and gain from the experience, regardless of the outcome. And remember that even if things don’t go according to plan, it doesn’t mean we need to blame ourselves, instead we should ask for help, rest and try again.
For me, understanding the emotional side of procrastination has been key. It’s not about being lazy; it’s about recognizing the underlying feelings and finding healthier ways to deal with them. We can’t pretend to be perfect, but it’s important that we feel ok if that’s how we feel at the moment. As long as we don’t harm others in the process, we can ask for advice, it’s the least we can do.
