Do you often find yourself pushing important tasks to the last minute, whether it’s studying for exams, completing chores, or managing finances? If so, you’re not alone. Procrastination is a common phenomenon that affects many people.
But what if we told you that procrastination isn’t just about time management? Thinking like, “Why do I procrastinate so much?” won’t get you anywhere.
What you need is help understanding procrastination and where it stems from.
Understanding the phenomenon of procrastination
Procrastination gives us the energy to perform a self-soothing activity.
It’s an action or actions people and animals (yes, they sort of procrastinate, too) resort to when they don’t know or can’t decide how to proceed.
For instance, when a bird sits in a nest with its chicks, and someone approaches, the bird can either fly away, exposing the chicks, or stay and defend them. Instead, the bird may choose a third, completely unrelated option — peck the grass or clean its feathers.
This displacement activity won’t bring any useful results, but it will allow the bird to feel better.
What is procrastination?
Usually, the act of delaying a task that needs to be completed is the definition of procrastination. The very task is what we focus on when we think to ourselves, “Just do it!”
But deep down, you know you can’t just suck it up and “do it,” and no amount of metaphorical Shia LaBeouf screaming in your head will get you to stop procrastinating.
Because we as procrastinators don’t avoid tasks, we avoid the emotions associated with specific tasks, according to New York Times bestselling author and motivational speaker Mel Robbins. And she’s right.
Is procrastination a habit, then? Yes, absolutely.
Dr. Tim Pychyl, procrastination researcher, defines procrastination as a subconscious desire to feel good right now.
What causes procrastination?
Why do people procrastinate, you ask? There are several possible reasons, and we need more research on each of them:
- Task aversiveness
- Task delay
- Self-efficacy
- Impulsiveness
In Dr. Steel’s book, The Procrastination Equation, he says that some people name procrastination as the defining feature of their personalities. In the 1970s, about 5% of people made this claim, and today, the number has risen to 20%.
There are no types of procrastination or procrastinators!
All over the internet, you’ll find tests like “What kind of procrastinator are you?” “Are you a chronic or situational procrastinator?”
Some go as far as making up types of procrastinators for you to relate to:
- Perfectionist
- Thrill-seeker
- Avoider
- Indecisive
- Over-doer
- Worrier
- Crisis-maker
- Dreamer
- Defier
But as Dr. Pychyl brilliantly put it, “You have your feelings, but you’re not the feeling.”
You’re not a procrastinator; you’re a person with a habit of procrastinating.
How to become more prodductive
Now that you understand a little about procrastination, what causes it, and its consequences, you can learn how to change the habit.
Here’s a guide on how to prevent procrastination based on the findings of prominent researchers:
1. Start by appreciating it. Ask yourself calmly and lovingly:
- Why do I keep procrastinating?
- How am I feeling right now?
- What emotion am I expiriencing and why?
2. Find meaning in the task you’re avoiding.
- What meaning does it have to you or others?
- Why is it important? What will you or others gain from it?
Answering these questions will give your task a purpose.
- Ask yourself, “What would the future me want me to do right now?” It’s surprisingly helpful.
- Do the task you’re avoiding for just five minutes. You can even set a timer. Just five minutes. You may be surprised to find that you continue beyond that time.
And here’s one more simple trick:
- Get past the resistance by planning your next action. Not the whole task or project — just a single action. It’s not “Next, I’ll wash all the windows in my house,” but “Next, I’ll fill up a bucket with water.
Start with the smallest action, and you’ll see yourself going all the way.
