Introduction
Procrastination is a common problem that everyone faces at some point in their life. It can be tempting to put off tasks and obligations that seem difficult or uncomfortable in favor of more immediate pleasures. While this can be a normal response to stress, it is important to recognize when it has become a problem that is affecting your ability to complete necessary tasks and reach your goals.
In this article, we'll take a closer look at why people procrastinate and provide real solutions to help overcome the problem:
Definition of Procrastination
Procrastination, by definition, is the act of delaying or postponing an action or task despite being aware of potential negative consequences. It is a phenomenon that occurs at multiple stages of life and can be exhibited in any number of activities. Procrastination can be a behavior that ultimately leads to unmet goals, reduced productivity and feelings of guilt or shame.
While procrastination may appear to offer short-term relief from anxiety or stress, scholars have demonstrated that procrastinators have significantly lower overall academic performance and-at the workplace-lower productivity than those who don't procrastinate. In addition to avoiding productivity losses due to procrastination, it is important for individuals to uncover deeper motivations and underlying causes as well as strategies for reduction/elimination.
Research has identified several common causes linked with procrastination including:
- Fear of failure
- Low self-confidence/low self-esteem
- Lack of motivation or need for recognition and reward
- Difficulty focusing on unrelated tasks due to intense concentration on one task
Acknowledge these behaviors and core beliefs rooted in feelings of low self worth can assist with moving away from the cycle recurring procrastination.
Common Causes of Procrastination
Procrastination is a problem that can have serious consequences in people's personal and professional lives. It occurs when an individual intentionally or unintentionally delays acting on tasks or decisions due to feelings of anxiety, fear, or laziness. There are many common causes for procrastination and it’s important to be aware of them in order to address the issue and make changes. The following are some of the most frequent causes of procrastination:
- Lack of motivation: A lack of passion, enthusiasm, commitment and drive can lead to procrastination because we don't have enough motivation to get us started on a task.
- Lack of planning: If you haven't taken the time to plan and organize your tasks, it is natural for the lengthiest ones to be avoided.
- Overwhelm: Recognizing that you have too much work or too much on your plate can lead you feeling overwhelmed which can cause procrastination as self-protection from stress and failure.
- Fear: Fear can trigger a flight or fight response which can result in us freezing up and putting off making decisions when we think that our decision making abilities may come into question.
- Performance anxiety: Believing something is too hard or not being confident in one’s capabilities will keep an individual from starting a task; even though they are capable they worry that they may not do well enough so they just avoid it altogether.
- Perfectionism: Putting pressure on yourself to achieve too-high standards can lead you feeling paralyzed when faced with task completion as there is always another way to get it right according to one's own standards.
Psychological Causes
Procrastination can be caused by a variety of psychological factors. These can include fear of failure, perfectionism, lack of self-esteem, fear of the unknown, and feeling overwhelmed by the task at hand.
Let's take a closer look at the various psychological causes of procrastination, as well as some real strategies to help overcome them.
Fear of Failure
Fear of failure is a psychological issue with many potential sources, including childhood experiences or even inherited traits, but one of the most common sources for its emergence is a heightened sense of perfectionism. Fear of failure can make it difficult to engage in tasks that challenge us, for fear of not living up to our standards or other people’s expectations. Anxiety around taking risks and putting ourselves out there can be debilitating and cause the cycle of procrastination.
More likely than not, few situations are actually as dire as we make them out to be in our head. It is easy to catastrophize things and imagine the worse-case scenario – often leading to paralysis in taking action altogether – so it is necessary to take on some healthy risk assessment skills. Fostering trust in one’s abilities and accepting that mistakes may happen can result in more graceful resilience when life does not turn out as expected.
Breaking tasks down into pieces and being mindful of what one should expect from oneself can be beneficial methods for overcoming fear of failure. Aiming for “good enough” expectations as opposed to perfection can provide safe space for self-exploration without experiencing immense amounts of emotional exhaustion afterwards. Acknowledging that mental health struggles are very real issues can be a great starting point–one should remember they are more capable than they feel presently, with access to support that allows them the space and time needed to understand how their anxiety works and find strategies accordingly.
Perfectionism
Perfectionism can be a leading factor in procrastination because it sets the bar so high that it can be difficult to reach realistic goals. Usually, this is an unconscious effort to protect yourself from a feeling of disappointment or even failure. Perfectionism causes people to feel like they need to please others and make sure their work is "perfect" before turning it in or submitting it. This often leads people to doubt their choices and results in “paralysis by analysis”, causing them to never actually finish the project or task.
To overcome perfectionism as one of the psychological causes of procrastination, try setting your standards realistically – and give yourself permission to make mistakes. Acknowledge yourself for all of your hard work by praising each accomplishment, no matter how small it may be. And remember that other people’s opinions about your work don’t matter nearly as much as how you feel about it yourself. Developing self-acceptance is key here; learning to focus on the process and no longer expect perfection will help propel you forward towards meeting your goals.
Low Self-Esteem
Low self-esteem is another psychological factor that can make someone prone to procrastination. Low self-worth can be brought on by many factors or life circumstances, including low body image or harsh treatment from others.
Typically, those with low self-esteem will be particularly affected by criticism or society’s idea of success, causing them to feel overwhelmed and unable to face the task at hand.
For those whose procrastination is rooted in low self-esteem, reworking thought patterns as well as seeking outside support are encouraged. It may also help to reframe what “success” means and to focus less on societal standards and more on general happiness and well-being. By understanding their worth and worthiness for success despite external pressures, many individuals can find the strength they need to move forward without fear of failure holding them back.
Environmental Causes
Procrastination is a common problem for many people and it can be caused by a number of different environmental factors. These environmental influences can range from tiredness, distractions, or even not having clear priorities. Furthermore, environmental influences can also be caused by a lack of available resources or boredom with the task at hand.
Let's take a look at how these environmental influences can impact our ability to remain productive:
Lack of Structure
When people lack a clear plan or structure to their day, they may find themselves feeling overwhelmed or out of focus. Without having a sense of direction in their work, it is easy to arrive at the end of the day without having made any progress towards completing long-term tasks.
Lack of structure can lead to distractions and procrastination by making it difficult to stay focused and task switched throughout the day. This can be especially true for those who do not have an environment where there are predetermined cues for when tasks should be started and completed, such as an office with a time clock. By setting up reminders, deadlines and regular breaks, individuals can help themselves stay on track and task-switch when needed with more ease. Having visual cues or reference materials that remind one of upcoming due dates can aid in staying on top of tasks as well.
Furthermore, breaking down long-term projects into smaller tasks helps set achievable goals and reduce the burden of complex projects while still contributing to larger goals by spreading out major projects over multiple days or months as needed. To stay organized and motivated throughout a project, individuals should set specific action items that need to be completed each day (or week) in order to slowly get closer towards completion.
Realistic time management strategies can also help individuals create an environment that fosters productivity rather than procrastination; if an individual finds themselves consistently running late for tasks then working with the concept of ‘buffer time’ may come in handy in order to ensure obligations are seen through from start to finish before moving onto another task or project.
Unclear Goals
Unclear goals are one of the main environmental causes of procrastination. When people do not have concrete or measurable goals they are more likely to procrastinate. This can be because they feel overwhelmed, or because they are unsure of what steps need to be taken in order to achieve the goal. Without a clear idea of what needs to be done and how it should be done, it's easier for people to become mired in inaction.
In order to prevent procrastination due to unclear goals, it is important to:
- Break the task down into smaller and more manageable pieces.
- Make a plan that serves as a roadmap for how you want your goal(s) accomplished. It should include specific steps and completion timelines for each step if possible, as well as associated tasks that need completing along the way.
- Ensure that the task you set is actually achievable within the given timeline.
- Set realistic expectations which will lower anxiety levels which can make procrastination less likely as well since fear is one of its major triggers.
Too Much Freedom
When people feel like they have too much freedom with no clear, tangible goals in sight, the urge to procrastinate may become alluring. This might involve setting achievable goals and deadlines in order to help motivate yourself to stay on track. You may also want to consider finding an accountability partner or set up weekly check-ins with a coach or mentor as a means of staying motivated and on track.
In addition, creating actionable steps for long-term projects can help ensure that you don’t get overwhelmed. That way, you can focus on completing one small step at a time while seeing tangible progress toward your ultimate goal.
Behavioral Causes
One of the most common causes of procrastination is behavior-based. People may be avoiding tasks due to low self-esteem, fear of failure, or perfectionism. Other behavioral-based causes can include a lack of time management skills, disorganization, lack of motivation, or feeling overwhelmed.
In this section, we will be exploring these behavior-based causes and the solutions to help you overcome them:
Poor Time Management
Everyone procrastinates from time to time, however, individuals with chronic procrastination often struggle to manage their time and prioritize tasks effectively. People who procrastinate may be overwhelmed by the number of tasks they need to do, feel daunted by the work that lies ahead, and lack clarity on how to break down large goals into smaller and more manageable pieces. Consequently, they postpone undertaking the task until their anxiety is sufficiently high that they take action – usually at the last minute – in an effort to avoid failing or believe they can complete the task better under pressure.
For anyone struggling with chronic procrastination which is negatively impacting everyday life, it’s important to learn techniques for better time management such as:
- Goal-setting
- Setting priorities
- Breaking down large tasks into smaller chunks
- Planning out individual steps prior to beginning any type of project.
Creating a timeline on when each step needs to be completed helps reduce anxiety associated with looming deadlines or perceived lack of progress towards one’s desired outcome(s). Further setting realistic expectations including deadlines for completion can assist in motivating oneself and providing a measure of accomplishment once a particular task has been completed. Finally utilizing “rewards” such such as treats or breaks can further serve as incentives towards better time management skills.
Distractions
One of the common reasons why people procrastinate is because they are easily distracted. Whether it is browsing social media, watching YouTube videos, playing video games or talking on the phone, these activities can be so alluring that it becomes difficult to focus on what needs to be done. People find it even harder to finish tasks once they have been interrupted by some form of entertaining distraction.
Removing distractions plays a major role in breaking away from procrastination habits. It’s important that you become more mindful of your environment and stay away from things that can hinder your progress. To help manage distraction better and get back on track with your task list:
- Use software such as Freedom, Stay Focused or Concentrate to block out specific applications or websites during work hours
- Prepack meals ahead of time so that you won’t leave lunch preparations for ‘later’
- Place phones and other devices out of reach and use silent/do not disturb mode while focusing on work tasks
- Avoid multitasking as it might disperse attention over numerous activities reducing quality in each output
Lack of Motivation
The most common root of procrastination is a lack of motivation. When the need to complete a task feels overwhelming or the motivation is simply missing, procrastination can often be the result. Without a sense of purpose or feeling that our work matters and will bring satisfaction, it is easy to become overwhelmed and opt out of completing tasks altogether.
Low self-confidence and fear of failure can also contribute to procrastination as it takes away any real incentives to succeed. Self-doubt and worry prevent many people from pushing themselves forward, believing that they may not be good enough or capable enough to complete tasks in time and to standard.
Dominating emotions such as guilt – particularly around unfinished tasks – can also lead us into procrastination cycles without us even realizing what we're doing – by continually starting new tasks and never finishing them, we can spiral down into a cycle of guilt-fueled avoidance that might be difficult to break out from without help.
Finally, perfectionism or unrealistic expectations can drive us down paths towards inaction due to the inherent impossibility in achieving these standards; with no clear pathways for success or possibility for reward at the end, it isn't hard for an individual to give up entirely due to this inability.
Solutions
Procrastination can be a debilitating habit to have, keeping people from reaching their goals and leading to feelings of guilt and shame. In order to get past this issue, it is important to understand the underlying causes of procrastination and develop real solutions for overcoming it.
Let's dive into what causes procrastination and the solutions that can help people overcome it:
Set Clear Goals
Setting clear goals can help alleviate procrastination. Taking stock of what tasks need to be completed, along with the timeline for executing them, is the first step in breaking down intimidating projects into smaller tasks. Creating a plan will give clarity and provide a step-by-step roadmap for completing the task at hand.
Goals should also be realistic and measurable. Having achievable goals helps individuals stay on track and feel encouraged by their accomplishments as they move forward. Understanding which components comprises the goal can take that large project from feeling like an insurmountable mountain to an approachable hillside trail.
Create a Schedule
One of the most popular solutions for overcoming procrastination is to create a schedule and list of tasks with deadlines. Having a plan can help to break larger tasks into more manageable pieces, and keep procrastinators on track by providing them with simple deadlines. Setting aside specific times for completing projects, studying, or exercising can help you develop positive habits and create a routine that encourages productivity.
Additionally, being able to check off tasks from a list helps you track which tasks have been completed and focus on what still needs to be done. Prioritizing tasks by difficulty or importance can also be helpful in staying organized and getting things done in an efficient way.
Break Down Tasks
Breaking down tasks into smaller, more manageable steps can be a great way to tackle procrastination. This approach helps by eliminating the feeling of being overwhelmed when faced with a larger project or task that might otherwise feel intimidating. Breaking down tasks also helps to create incremental wins, as completing specific, smaller pieces will give you a sense of accomplishment and encourage you to move on to the next step – leading you toward your goal.
This is an especially great method if you’re feeling overwhelmed or unmotivated by the project at hand – instead of focusing on the bigger picture, and getting lost in a sea of possibilities, breaking tasks down allows you to easily identify what needs to be done and develop realistic time frames for their completion. Additionally, planning out blocks of time for each task will keep things from getting too overwhelming and allow you to focus on one step at a time until completion.
Breaking down tasks can take some forethought ahead of time in order to maximize its effect – it's important to identify what resources you need for each task, who can help with different aspects along the way (if needed), timeline expectations for each part (even if it means changing them as your progress grows) and so forth – this level of detail can make all the difference between success or burnout when managing larger projects. If desired, tracking all of your planned out steps provides an excellent visual representation which will give a sense that all these individual parts come together in an even bigger picture.
Reward Yourself
Rewards are a great way to incentivize yourself to complete tasks. Establishing goals can be difficult, but if you use them reward yourself accordingly, you will be more likely to achieve them.
When setting goals, choose rewards that resonate strongly with you – something that will make it worthwhile and satisfying. Make sure they’re timely and reasonable rewards that relate directly to your goal. Rewarding yourself before the goal is reached can actually be detrimental (as it gives the illusion of task completion).
Rewards should not assume larger or longer time frames for completion than your goal itself. If a project is likely to take six months or longer, divide it into smaller tasks so reward points can be earned more often along the way. This structure helps keep motivation levels high throughout the duration of the project in order for progress to occur in a steady rhythm from start to finish.
Above all else, benchmarks should be set up in order for progress towards success to continue with ease and enthusiasm! Set small successes for yourself in order for bigger wins – this keeps procrastination away!
Seek Professional Help
If you have tried to address your procrastination but are still struggling, it may be time to seek professional help. Consulting with a qualified mental health professional such as a psychologist, psychiatrist or counselor can be beneficial in understanding why you are procrastinating and identifying approaches that can help reduce it.
Cognitive-behavioral therapy (CBT) for procrastination involves assessing and changing the thoughts and behaviors that lead to procrastination. It helps evaluate how one’s thoughts, feelings, and behaviors all contribute to the problem of procrastination. It also offers skills work on problem solving and decision making while building better coping mechanisms to reduce stress or anxiety around tasks or projects.
Another common method is Acceptance and Commitment Therapy (ACT). This type of therapy teaches commitment skills for taking meaningful action rather than avoiding difficult tasks out of fear or hesitation. It also focuses on creating a life with meaning where one can learn more about themselves through their experiences rather than perfecting every task assigned to them.
Seeking support from professionals can help individuals find their unique reasons why they may procrastinate as well as provide specific strategies tailored towards each individual's lifestyle so they may not resort back into behavior patterns that do not serve them in the long run.