Ever wonder why you put things off even if you don't want to?
Maybe you're a perfectionist who wants to do things perfectly. Maybe you're bored and feeling unmotivated. Maybe you're scared of doing it wrong. Maybe the long to-do list is making you overwhelmed.
The thing is this: There is no one-size-fits-all reason for putting things off. We all procrastinate from time to time. Be it at school. Be it at work. Be it at home. Be it in a relationship. The irony is that we procrastinate, even if it makes us feel bad.
It's easy to get caught in the negative cycle of self-sabotage. In case you were wondering, procrastination is not a disease.
It's worthwhile noting that procrastination is a common problem that affects people globally. According to research, procrastination starts as early as 14 years old.
Understanding the root cause of procrastination is the key to overcoming procrastination. Now, you're probably wondering what procrastination even means. Well, let me break it down for you.
What is procrastination?
Procrastination is the practice of putting off important tasks until the last minute. Procrastination has been a common problem in the past that the philosophers described it as akrasia. That is acting against your better judgment. To better understand procrastination, let me give you some examples. An example of procrastination is studying for a biology exam, which is in two hours if you are a student. Another example of procrastination is postponing that talk because you fear it might end things in your relationship. Lastly, an example of procrastination in the workplace is preparing a business plan an hour before the presentation. We also procrastinate quite a lot in real life. We find ourselves applying for a job when the deadline is in 30 minutes. But the question is this:
Why do we procrastinate?
Well, the answer is simple: there is no specific reason.
But wait,
Have you ever noticed how relieved we feel when we check all those boxes in our to-do lists? We feel accomplished and productive. When we procrastinate, we feel lazy. Do you know why we do it? We procrastinate because we find it hard to start our tasks. Many factors play a role in starting our tasks. As Professor Shatz explains, the drive to act and the drive to delay are the key elements. In this article, we'll explore a framework. The P E B T O framework. It stands for psychological, Environmental, Biological, Time management, and Other factors. This framework classifies the factors that cause procrastination into 5. Without wasting time, let's dive in.
Psychological factors
Perfectionism
Perfectionism is the tendency to set unrealistic standards. Perfectionism can cause procrastination in 3 ways:
When you set high standards, you'll keep worrying about failing as a result, put off tasks. This is because perfectionists tend to have the 'it's not the right time' mentality. That means they want more time to complete their work. Perfectionism can also cause you to overthink every decision. This analysis paralysis can result in difficulty in making up your mind and taking action. Perfectionism can also cause procrastination by instilling the fear of success. This fear can make perfectionists avoid tasks that seem challenging. A 2016 study found that one of the contributing factors to perfectionist students' procrastination is the high expectations of their parents.
At school, a student may keep procrastinating submitting their assignment because they do not see it as good enough. At work, an employee may work on a project for a long time but not still submit it.
Fear of failure
Fear of failure is the fear of failing to meet your expectations. It can make it hard to try out new hobbies. It can make it hard to take risks. Some of the ways that the fear of failure can make us procrastinate:
Perfectionism- Sometimes, setting unrealistic standards for ourselves can lead to procrastination. We delay taking action because we fear that we might fail to meet those standards.
Low self-esteem- Sometimes, we procrastinate because we doubt our abilities.
Past failures- procrastinators tend to procrastinate after past failures because they fear failing again. Failure is like rejection. An example of procrastination as a result of past failure is a writer procrastinating to submit their work to a publication because of earlier rejection.
Anxiety
It's a few hours before the deadline for your assignment. You're anxious about the results. You start self-questioning.
Will I pass?
Will I fail?
Should I copy John's work?
Will I be discovered if I copy John's work?
So many questions, right?
You decide to make an impulse decision. That is to procrastinate. Email your supervisor an empathetic message about how you didn't have access to blah blah. If you're lucky enough, you get another chance.
What do you do with this opportunity?
Work on the assignment well? Probably not. Chill out with your show on Netflix as you snack. More time, right? Because the deadline is still far away.
Task aversiveness
It is the extent to which someone finds a task unpleasant. This could be attributed to difficulty, uncertainty, and even the boring nature of the task. Prioritization of short-term mood can sometimes cause us to procrastinate by making us move the unpleasant tasks to a much later time because we'll have time to do it best. Tasks that are done hurriedly at the last minute are always done poorly.
Task aversiveness can also cause procrastination in students who avoid negative experiences associated with negative emotions like stress or anxiety. It's what psychologists refer to as the pleasure principle. It's especially true when they find an assignment difficult or uncertain.
Disconnect from the future self
Do you sometimes go to bed hyped and motivated to achieve your goals?
What happens the following day is something completely different. You feel bored, tired, or even demotivated. It's because your future self and present self are not in cohorts. Your future self is willing to put in the work. The present self doesn't feel like putting in the work. It's also the reason why we fall into the pattern of procrastination. For example, you've set the goal of saving $120 monthly. Your future self knows how beneficial this money will be to you. By the time you retire, you'll have your financial freedom.
Your present self, on the other hand, values buying new clothes and shoes with this money.
After all, the benefits of not being financially fit are far, right?
Decision paralysis
Decision paralysis is when you overanalyze or overthink options to the point it's hard to make a decision. Sometimes, we procrastinate because we feel overwhelmed. Decision paralysis can cause procrastination by making it difficult to decide, especially when it is a complex problem. You become overwhelmed by the choices and decide to put off your decision. Secondly, it can lead to putting off the decision with the fear of making the wrong choice. It's especially the case for perfectionists. Perfectionists procrastinate in making decisions until they have the right information or until they're confident.
Low motivation
Have you ever felt like you don't feel like doing something that you should be doing?
It could be the history assignment you're supposed to hand over in 2 days. It could be that business proposal that is due in 2 hours. Low motivation is a lack of desire or enthusiasm to indulge in something, especially a task. It can be caused by boredom, feeling overwhelmed, depression, and feeling overwhelmed. Low motivation can cause procrastination because it makes it hard to start and finish a task.
Abstract goals
Do you sometimes wake up and decide to clean your entire messy house in 3 hours?
Most of the time, you don't bring yourself to finish cleaning, right?
It's because you've set a general goal here. Maybe you could be more specific by deciding to start with a small section first. Perhaps your kitchen cabinets. By doing this, you've made it easy to start cleaning the house.
Finding it hard to say no
I know. I know. It can be hard to refuse those tasks being thrown your way.
"send this email."
"write a proposal."
"Send an invitation."
But did you know by committing to these tasks, you're saying no to your tasks? You are indirectly procrastinating. You're leaving other tasks midway to attend to other tasks. It's more of multitasking.
Comparing yourself to others
Let's say you're saving some money to buy yourself a computer. While doing your research, the only computers that seem common are Apple ones. Immediately, you find yourself going to the same brand. Looking back at your savings, you have a budget lower than that. What do you do? If you're like me, you might start using the money for something else. After all, saving up for that brand of computer takes ages! As humans, our brains are wired to desire to measure up to other humans.
Environmental factors
Distractions
Distractions are anything that diverts your attention from the task at hand. It could be that notification that pops up on your screen while studying. It could be the loud music from your neighborhood. It could be your freshly done pedicure. Distractions take two forms: Internal distractions cause distraction from the inside. For example, negative self-talk, worries about what could happen in the future, and other ruminating thoughts. External distractions cause distraction from the outside. For example, loud noise from the neighbors, phone notifications, and even social media.
According to research, a person spends at least two hours on the phone. With this much distraction, it's hard not to procrastinate on our tasks. Distraction can cause procrastination by making it hard to do a task. When you are distracted, it is hard to gather your thoughts and start working on a task. When your attention constantly shifts, it's hard to pick up a task where you left off. Therefore, you decide to procrastinate. Distractions can also make a task seem daunting because you just can't seem to finish it. Sometimes, distraction can cause procrastination due to underlying conditions like ADHD.
Biological/ Natural factors
Life is not linear. Today, you might be feeling well. Tomorrow, you might fall prey to sickness. As a result, we procrastinate. Some of the contributing factors include;
Low energy
Sickness
Depression.
Time management
There has been a lot of debate in the past as to whether procrastination is an emotional regulation behavior or a time management problem. There is also quite a good amount of evidence supporting the latter. If you start your day with low-priority tasks, you're more likely to procrastinate doing high-priority tasks.
Other factors
Time and Effort discounting
Which task will you pick?
Do a 2-hour task.
Do a 5-hour task.
The obvious option is the first one, right?
Tasks that take less time and effort translate to more resting time. Tasks that take more time and effort translate to less resting time. We tend to procrastinate on tasks that take more time and effort because we want to have more resting time. We want to have more time to do enjoyable activities.
Fear caused by social media
Social media has made it a habit to make it seem like everything is easy. Be it starting an online business. Be it making money working online. Behind the scenes are not shown. No one shows the ugly sides. No one shows the struggles.
That's why it's easy for someone to procrastinate on a task they're struggling with when no one is struggling online.
Change of Environment
Adjusting to a new environment can be hard sometimes. It's because your mind hasn't embraced the new environment. Your mind still needs time to adjust to the new routine. As a result, you may find yourself procrastinating on a task or two.
Completion anxiety
Sometimes, we procrastinate doing our tasks because we aren't sure of the aftermath. Maybe it's a rejection. Maybe it's a failure. Maybe it's doing it wrong. Whatever the reason is, it can be hard to continue working. Therefore, we decide to procrastinate because we don't want to be worried about what might happen if we finish a task.
Top 5 sure-fire tips to help you overcome procrastination
Adam Sandler was a procrastinator. But guess what? He also starred in countless hit movies like Click. And so can you. I mean something else, not movies. But if you want to be an actor, sure then movies it is. You can do it with the help of these 5 tips.
Take regular breaks.
Divide your tasks into small portions.
Set reasonable deadlines.
Eliminate distractions.
Forgive yourself for procrastinating in the past.
Reward yourself after completing a task you've been procrastinating on.
Start small.
Quite actionable, right? Try one tip at a time and that will make it easy for you. You might not be able to stop procrastinating now but don't forget to take it easy on yourself. Will you?
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