Do it now: overcoming Procrastination.

Procrastination is a common struggle, especially for students, and it is often misunderstood as laziness. However, the reasons behind procrastination are more complex and often rooted in psychological factors, not simply poor time management. This article explores the underlying reasons behind why people procrastinate and ponders over practical strategies to overcome this habit.

Why Do We Procrastinate?

People procrastinate due to a stronger drive to delay than to act. The drive to act is based on self-control and motivation, while the drive to delay is based on the desire to feel better in the short term by avoiding negative emotions or increasing positive ones. This often leads to intention-action gaps and repeating cycles of procrastination.

Procrastination is not about laziness but rather about avoiding negative feelings such as anxiety, fear of failure, or even fear of success. Many people procrastinate as a self-protection mechanism. For example, if someone procrastinates and then does not do well on an assignment, they can blame the lack of time instead of their own perceived lack of ability. This helps to protect their sense of self and prevents them from facing potential feelings of inadequacy. Additionally, some individuals may claim they "work best under pressure," but this is often a rationalization without a true comparison. Because they habitually procrastinate, they cannot accurately say they know they "do better" under pressure. The "rush" of meeting a deadline might seem appealing, but this feeling often comes after the fact, once the stress and negative consequences of procrastination have been forgotten.

The pressure to achieve high grades in academic settings, particularly in college, can exacerbate these tendencies, making procrastination a more appealing option. These pressures cause many to avoid work due to fear of judgment, leading to negative feelings and actions. Ultimately, procrastination increases the chances of failure and stress.

Prioritizing short-term mood occurs when people choose to feel better right now, even if it leads to negative consequences later. This is a form of mood repair involving instant gratification and the seeking of pleasure.

● Task aversiveness is when people delay a task because it is perceived as unpleasant. This can stem from a task being boring, frustrating, or monotonous.

● Perfectionism leads to procrastination when people delay tasks due to a refusal to accept flaws.

● Disconnect from the future self is when people see the consequences of their procrastination as something that their future self will have to deal with. This is also called temporal disjunction, which can increase the prioritization of short-term mood.

● Delayed outcomes are when people discount the value of future rewards, reducing their motivation to act. This is called temporal discounting, where greater delay leads to greater discounting.

● Low motivation can stem from low-value outcomes, delayed outcomes, a lack of internal desire, and low expectancy of achieving positive outcomes.

● Expected effort can cause procrastination when people are reluctant to exert the effort required for a task.

● Inertia is the tendency to keep doing what one is already doing, which can lead to continuing to procrastinate. It can also involve inaction inertia, where skipping an initial opportunity decreases the likelihood of future action.

● Abstract goals that are not clearly defined are more likely to lead to procrastination.

● Cognitive biases such as the pessimism bias or optimism bias can cause people to delay tasks. Other biases like the planning fallacy, the bandwagon effect, moral self-licensing, and the projection bias can also lead to procrastination.

● Time-management issues such as failing to prioritize tasks can lead to procrastination. These issues are often driven by underlying issues with emotion regulation.

● Problematic traits such as impulsivity and distractibility can increase the likelihood of procrastination. Other traits such as low perseverance, insecurity, and low self-compassion may also contribute.

● Underlying behaviors such as self-handicapping, self-sabotaging, and sensation-seeking can cause procrastination.

● Underlying conditions like ADHD or depression can increase the tendency to procrastinate.

● Low energy can cause people to delay tasks due to exhaustion from lack of sleep or burnout. Low energy levels can interfere with self-control.

● Problematic environment filled with distractions or unclear directions can also lead to procrastination.

Strategies to Overcome Procrastination

Awareness: The first step is to understand the reasons behind your own procrastination. You can't solve a problem without understanding its root cause. By identifying the feelings and thoughts that lead to procrastination, you can begin to address them. Acknowledging that procrastination is often a self-protection strategy is a good first step. Just understanding the reasons can help weaken the power of the habit.

Time Management: Time management skills are crucial, but not all techniques are equally useful in addressing procrastination. Instead of creating inflexible, overwhelming schedules, which can increase anxiety and thereby procrastination, you should focus on flexible, manageable goals.

Break tasks down: Break large tasks into smaller, more manageable steps. This can reduce feelings of being overwhelmed and make the task seem less daunting.

Set realistic goals: Establish reasonable, attainable goals instead of overcommitting yourself with long lists or rigid schedules.

Use a flexible schedule: Make a flexible schedule that is not a constant reminder of all you have to do.

Reward yourself: Include time for enjoyable activities as rewards for completing tasks.

"Swiss Cheese It": Try devoting short chunks of time to a big task. For example, if you are working on a paper, try spending about ten minutes just jotting down ideas that come to mind, or skimming a long reading.

Motivation

It is important to identify productive reasons for engaging in tasks that will lead to positive feelings. Avoid doing work simply to avoid failure or other negative feelings. Instead, you should focus on learning and achieving, setting meaningful learning and achievement goals. Here are some ways to stay motivated:

Focus on your goals: Set your own personal reasons for enrolling in a course and monitor your progress. Other people's goals for you are obligations, not goals.

Stay actively engaged: Aim to really understand course material rather than just memorizing or "getting through it".

Set your own purpose: Determine your own purpose for every reading and class session.

Ask questions: Engage with the material by asking questions about what you are learning.

Focus on the positive: Focus on what you want to do, not what you want to avoid.

Be realistic: Recognize that changing habits takes time, so do not have unrealistic expectations.

Other Important Tips

● Commit to small tasks: If you feel stuck, start by completing a small task and rewarding yourself. This helps to build trust in yourself.

● Choose your surroundings wisely: Avoid studying in places where you are likely to get distracted or not be productive.

● Use positive self-talk: Replace negative self-talk with positive reminders of your goals. Overcoming procrastination requires a multifaceted approach that includes self-awareness, effective time management, and cultivating positive motivation.

Written by Nithila S