Why Are We Still Procrastinating?

"Procrastination is like a credit card: it's a lot of fun until you get the bill." - Christopher Parker

Procrastination is a common workplace challenge — and most of us struggle with it from time to time. But don't fret, researchers estimate that only 20% of us are actually chronic procrastinators (this figure holds world-wide). The rest of us simply have moments when we struggle to take action. With guidance and some measure of awareness, we can usually move through the problem effectively.

Procrastination often develops when we have conflicting emotions concerning a task that cause us to feel torn. As such, an examination of approach - avoidance conflict may lend us a few useful clues. Early theories of motivation, including the work of Lewin, identified the notion that tasks/goals can possess both appealing elements (that will influence us to move toward them) — and unappealing elements, (which influence us to move away from them). It is this dichotomy that often befuddles us. Overall, when a task lies in the future, we feel optimistic about moving toward it. However, as we move closer to the task or event, the negative aspects become much more salient. These forces influence the dynamic which follows.

It has been suggested that goals can be characterized as either "approach goals" or "avoidance goals". An approach goal would reflect a desired or positive outcome, such as studying to earn an "A" — and an avoidance goal would focus on staying clear of an outcome that is unfavorable, such as studying to avoid failing. (Think of all of those failed New Year's resolutions — were they framed positively or negatively in your mind?) Research has shown that "avoidance goals" have a greater tendency to fall prey to procrastination. So, it seems that how we "frame" our view of a goal is critical.

Approach and avoidance goals can differ in regard to other relevant dimensions as well — and these factors also impact our behavior. For example, those who focus on approach goals are more likely to report feeling satisfied when they actually achieve such a goal. Moreover, personal meaning can also positively affect goal attainment.

Exploring why we feel negatively about a goal, may help us move toward it — and possibly understand our tendency to procrastinate.

First, a few reasons why we might feel negatively about a task:

• Feeling "outmatched". Often we question whether we have the knowledge, skills or abilities to complete the task or goal. These judgments can delay a healthy start.
• Fear of failure. Pondering the prospect of failure can keep us from tackling a tough task (perfectionism can also play a role here). When we put things off — we also avoid being judged or evaluated.
• No connection. When a task feels devoid of relevance to our role or career, our energy level can wane. Investing time and resources just doesn't seem warranted.
• It's painful. Making a difficult phone call or writing that long overdue e-mail can be stressful. However, on some level we know that we need to act.
• Collateral damage. We can develop a negative association between a task and something or someone else. In essence, it's not the task that you feel uncomfortable with — it’s the individual who asked you to complete the task or what that completion might signify.
• Limited rewards. The postulated "payoff" does matter. It’s difficult to stay motivated, when you believe that the task you are about to complete will not lead to a valued reward.

What to do:

• Build confidence. If a goal seems daunting, enlist help to increase feelings of self-efficacy. Develop your own "anti-procrastination" team — those you can bounce ideas around with when you need a boost to gain needed momentum.
• Re-frame your goals. Look at an unwelcome task/goal in light of a larger (and possibly more appealing) picture. Could its completion contribute to advancing another, more positive "approach" goal?
• Find meaning. Goals which have personal meaning have a greater chance of success. Attempt to include tasks/goals that help you derive energy and personal satisfaction within your day.
• Break it down. Research suggests we should set smaller, more approachable goals to keep us moving forward. This involves identifying “bite sized” pieces that when attacked individually — add up to forward momentum.
  
• Incentivize. One powerful method to self-manage, is to incorporate an incentive as you make progress. Try attacking your least favorite task first — then offer yourself a meaningful reward.

How do you handle procrastination? Share you strategies here.

Dr. Marla Gottschalk is an Industrial/Organizational Psychologist. She also writes at The Office Blend.

Photo: Adri Berger / Getty Images