Have you ever found yourself putting off a chore simply because you weren’t in the mood for it? Everyone has been there at some point. As humans, we are biased toward the present and we have the innate desire to gratify only our immediate needs and wait till the future becomes present. When you procrastinate, you’re pushing a task away alongside all the unwanted feelings that come with it (for example, stress) but this only has a short-term benefit because we can’t avoid things that need to be done forever. When the pressing need to submit or complete the task comes, you might feel overwhelmed and end up with emotions worse than you avoided. This article is all about procrastination, what it is, the types, the impacts and how to deal with it.

What is Procrastination?

Procrastination is the act of delaying or postponing tasks or activities. It can take many forms, such as putting off completing a work assignment, avoiding making a difficult decision, or delaying starting a task that you find boring or uninteresting. Procrastination can be motivated by a variety of factors, including lack of motivation, difficulty with time management, or simply a desire to avoid tasks that are perceived as unpleasant or challenging. While it is normal to experience some degree of procrastination from time to time, chronic procrastination can have negative consequences, such as decreased productivity, increased stress, and feelings of guilt or shame. If you are struggling with procrastination, there are strategies you can use to overcome it, such as setting specific goals and deadlines, breaking tasks into smaller steps, and finding ways to increase your motivation and focus.

Procrastination Examples

Here are a few examples of procrastination:

  1. Putting off studying for an important exam until the last minute.
  2. Putting off doing the laundry until there are no clean clothes left to wear.
  3. Putting off going to the gym until the next day, even though you promised yourself you would go today.
  4. Putting off responding to emails until they build up to an overwhelming amount.
  5. Putting off cleaning the house until it becomes cluttered and disorganized.

Procrastination can have negative consequences, such as feeling overwhelmed, stressed, or anxious, and it can also negatively impact your productivity and achievement of goals. If you find that you tend to procrastinate, it may be helpful to try to identify the underlying causes and develop strategies to overcome it.

What Causes Procrastination?

Procrastination is the act of delaying or postponing tasks or activities. There can be many different reasons why people procrastinate, including:

  1. Lack of motivation or interest in the task: If the task is not interesting or does not align with someone’s values or goals, it can be hard to find the motivation to get started.
  2. Perfectionism: If someone has high standards for their work and is afraid of making mistakes, they may put off starting the task until they feel they are fully prepared or have enough time to do it perfectly.
  3. Fear of failure: If someone is worried about not being able to complete a task successfully, they may avoid starting it in order to avoid the potential disappointment or negative consequences of failure.
  4. Distractions: If someone is easily distracted by other tasks or activities, they may find it hard to focus on the task at hand and end up procrastinating.
  5. Lack of time management skills: If someone has trouble estimating how long tasks will take or has trouble prioritizing their time effectively, they may put off starting tasks until it is too late.
  6. Negative thought patterns: If someone has negative thoughts about their ability to complete a task or about the task itself, they may procrastinate as a way of avoiding these negative thoughts.

Types of Procrastination

There are many types of procrastination, and people tend to procrastinate for different reasons. Some common types of procrastination include:

  1. Decisional procrastination: This occurs when you have a task to complete, but you keep putting off making a decision about how to do it.
  2. Avoidant procrastination: This occurs when you put off tasks because you’re avoiding negative emotions associated with them, such as fear of failure or feeling overwhelmed.
  3. Indecisive procrastination: This occurs when you have trouble deciding on the best course of action for a task, so you keep putting it off until you can make a decision.
  4. Chronic procrastination: This is a long-term pattern of procrastination that is difficult to change and affects many areas of your life.
  5. Crisp-tasks procrastination: This is when you put off tasks that are relatively small or easy to complete, but you feel a sense of accomplishment when you finally do them.
  6. Arousal procrastination: This occurs when you put off tasks because you’re seeking a rush or feeling of excitement.
  7. Passive procrastination: This is when you put off tasks because you’re not motivated to do them, even though you know they need to be done.

It’s important to note that procrastination is a common problem, and it’s not always easy to overcome. However, there are strategies you can use to help you manage procrastination and get things done.

Why Do People Procrastinate?

People procrastinate for a variety of reasons. Some common reasons include:

  • Fear of failure: Some people may be afraid of failing at a task, so they put it off until the last minute in the hope that they will have a sudden burst of motivation or inspiration.
  • Lack of motivation: Some people may not be motivated to do a task because it does not interest them or because they do not see the value in doing it.
  • Perfectionism: Some people may be perfectionists and feel that they cannot start a task until they have everything they need or until they feel fully prepared. This can lead to procrastination because they are waiting for the perfect moment to begin.
  • Overwhelm: Some people may feel overwhelmed by the size or complexity of a task and may put it off as a way of coping with that feeling.
  • Time management: Some people may struggle with managing their time effectively, which can lead to procrastination as they try to juggle multiple tasks or responsibilities.
  • Distractions: Some people may be easily distracted by other things, such as social media or TV, which can lead to procrastination as they get sidetracked.

How to Stop Procrastinating?

  1. Set specific, achievable goals for yourself. Breaking down large tasks into smaller, more manageable goals can make them feel more attainable and help you stay motivated.
  2. Create a schedule and stick to it. Having a clear plan for your day can help you prioritize tasks and stay on track.
  3. Remove distractions. If you find it difficult to focus on your work, try to minimize distractions by turning off your phone, finding a quiet place to work, or using tools to block distracting websites.
  4. Use the Pomodoro Technique. This method involves working for a set amount of time (usually 25 minutes) and then taking a short break (usually 5 minutes). Repeat this process a few times, and then take a longer break (15-30 minutes). This technique can help you stay focused and avoid burnout.
  5. Use a planner or to-do list. Writing down your tasks and deadlines can help you stay organized and prioritize your work.
  6. Find accountability. Having someone to hold you accountable for your goals, whether it’s a friend, a mentor, or a coach, can help you stay on track and motivated.
  7. Get enough sleep. Lack of sleep can lead to decreased productivity and difficulty with focus and concentration. Make sure you’re getting enough rest so that you can be at your best.
  8. Take breaks and engage in activities you enjoy. It’s important to give yourself time to relax and recharge, as this can help you be more productive when you return to your work.
  9. Reach out for assistance. If you find yourself grappling with procrastination that’s adversely affecting your work or daily routines, it may be beneficial to seek the support of a mental health professional, such as through Calmerry therapy. Their expertise can aid you in pinpointing the underlying reasons behind your procrastination and crafting effective strategies to conquer it.

The Negative Impact of Procrastination

Procrastination can have a number of negative impacts on an individual’s life. It can lead to increased stress and anxiety, as deadlines loom and the task at hand remains incomplete. It can also lead to poor performance and lower quality of work, as the individual may feel rushed or overwhelmed when trying to complete the task at the last minute. Procrastination can also damage relationships and undermine personal and professional credibility, as others may perceive the individual as unreliable or lacking in discipline. Additionally, chronic procrastination may lead to feelings of guilt, shame, and low self-esteem, as the individual may struggle to meet their own expectations or fulfill their responsibilities. Some other negative impacts include:

  1. Decreased productivity: When we procrastinate, we tend to put off tasks until the last minute, which can result in rushed, low-quality work. This can lead to decreased productivity and a lack of achievement in both personal and professional settings.
  2. Increased stress: Procrastination can lead to a feeling of overwhelming stress as deadlines approach and tasks pile up. This can take a toll on an individual’s mental and physical health.
  3. Poor performance: When we put things off until the last minute, we often do not have enough time to give our best effort to a task. This can lead to poor performance, which can have negative consequences in both personal and professional settings.
  4. Relationship problems: Procrastination can also lead to problems in relationships, as others may become frustrated with our inability to follow through on tasks or commitments.
  5. Negative self-image: Procrastination can lead to feelings of guilt, shame, and self-doubt, which can damage an individual’s self-image and self-esteem.
  6. Financial problems: Procrastination can also have financial consequences, as it can lead to missed deadlines and opportunities, which can result in lost income or missed promotions.

In conclusion, procrastination can be a significant problem for some people, particularly if it is having a negative impact on their life and causing them stress or anxiety. Procrastination can lead to feelings of guilt, low self-esteem, and difficulty completing tasks or meeting deadlines. It can also negatively affect relationships, work, and school performance.

Procrastination is often a result of difficulty managing time, setting goals, or dealing with negative emotions such as fear or anxiety. It can also be a coping mechanism for people who are feeling overwhelmed or stressed.

If you are struggling with procrastination, it may be helpful to try to identify the underlying causes and address them directly. This might involve seeking the help of a therapist or counselor, setting clear goals and priorities, breaking tasks down into smaller steps, and finding ways to manage stress and negative emotions. It can also be helpful to develop strategies for overcoming procrastination, such as setting deadlines, using a timer, or finding an accountability partner.