Unravelling the mystery of procrastination
Have you ever found yourself putting off important tasks, even though you know you should be working on them? Don’t worry; you’re not alone. Procrastination is a universal experience that affects people from all walks of life. But what if I told you that procrastination isn’t just about poor time management or laziness? In fact, it’s a way our minds cope with challenging emotions and negative moods. So, let’s dive into the fascinating world of procrastination, understand its psychological roots, and learn how to conquer it once and for all.
The emotional roller coaster of procrastination
Imagine this: you have a report due, but every time you sit down to work on it, you’re overwhelmed with boredom, anxiety, or self-doubt. These emotions act as roadblocks, making it difficult to start and complete tasks. That’s where procrastination sneaks in, and you take a detour around the emotional potholes, seeking temporary relief from those unpleasant feelings.
Dr Tim Pychyl, a psychology professor and procrastination expert, describes procrastination as an “emotion regulation problem.” It’s not about managing time; it’s about managing our emotions. By understanding this, we can approach procrastination with a new perspective—one that focuses on addressing the emotional challenges rather than blaming ourselves for lacking self-control.
We’ve all faced tasks that felt overwhelming, causing us to put them aside. And what’s even more disheartening is how we label ourselves as disorganized or cowardly. Procrastination is a coping mechanism. As a response to overwhelming emotions, our brains hijack our choices and direct us to find another task that is less overwhelming.
The brain’s role in procrastination
Let’s take a closer look at how our brains work when we procrastinate. Our brain is wired with a reward system that craves instant pleasure and prefers short-term enjoyment over long-term goals. This craving for immediate satisfaction can take control of our decision-making, creating a cycle of procrastination. As our prefrontal cortex, which is responsible for self-control and decision-making, takes a back seat when we face unpleasant or challenging tasks. For example, imagine you have a sink full of dirty dishes. Your prefrontal cortex may struggle to convince you to wash them because it wants to avoid unpleasantness. Instead, it allows your brain to give in to the temptation of watching Netflix or scrolling through social media.
Identifying procrastination
It is possible that some people procrastinate while others are habitually late. Knowing which applies to you can help you take the right steps to help yourself. Procrastination involves intentionally delaying tasks even when you know the consequences might not be positive. You feel overwhelmed by negative emotions such as anxiety and discomfort. In the case of procrastination, it is not just a punctuality issue; it is consistently delaying overwhelming tasks across your life.
Procrastination is a thief of Time.
Charles Dickens
Conquering procrastination
Procrastinating can lead to increased stress, reduced productivity, missed opportunities, and a negative impact on mental well-being. By addressing the underlying psychological factors, you can develop strategies to overcome procrastination. Try this:
Check-In: Check in with yourself when you experience unpleasant emotions and acknowledge their presence. Give yourself self-talk and reassurance. Share how you feel with loved ones and seek emotional support.
Break tasks down: Break overwhelming tasks into smaller, more manageable steps. For instance, instead of tackling the entire report at once, focus on researching, outlining, and writing sections one by one, giving yourself a break or a reward in between each.
Set realistic goals: Unrealistic expectations can fuel procrastination. Set achievable goals and create a timeline that considers your energy levels and other commitments.
Seek support: If you consistently delay tasks that have negative consequences and struggle with overwhelming emotions that hinder your progress, seek support from a professional. Therapists are trained to work with you in finding that balance.
Remember occasional procrastination is normal. And if you have been working around the clock one way or another, you may just need to take some time off and do things that help you rejuvenate. Doing this often enough will reduce the number of emotional roadblocks to performance in all parts of your life. Read more on time management here.
Embracing self-compassion
While it’s crucial to overcome procrastination, it’s equally important to practice self-compassion. Itdoesn’t make you a failure; it’s a common struggle. Give yourself permission to take breaks and practice self-care.
By understanding the emotional roots of procrastination, we can plan ways to overcome it. Remember, you have the power to take control, one step at a time. So be kind to yourself and embrace self-compassion.