Procrastination: Why We Put Things Off and How to Kick the Habit

Procrastination: Understanding Why We Delay and How to Break the Cycle

It’s a common scene: you have a task or project looming, but somehow, you find yourself deep-cleaning your fridge or binge-watching a new series instead. Welcome to the world of procrastination, where the art of delay seems to reign supreme. But why do we do it, and more importantly, how can we break free?

Understanding Procrastination

Procrastination isn’t just laziness; it’s a complex behavior with deep emotional roots. As Dr. Tim Pychyl, a leading researcher and author of Solving the Procrastination Puzzle, explains, “Procrastination is an emotion regulation problem, not a time management one.” This means it’s often not about poor planning or lack of discipline, but how we feel. We tend to delay tasks because they’re linked to negative emotions like anxiety, fear of failure, boredom, and even fear of success.

Our brains often steer us away from tasks that feel overwhelming or unpleasant, offering temporary relief from discomfort. But this avoidance tends to backfire, increasing stress as the task looms larger.

Procrastination isn’t only driven by the fear of failure. For some, the fear of success can be equally paralyzing. Success can bring higher expectations, increased pressure, and the fear of change—whether that’s new responsibilities or shifting dynamics in relationships. As psychologist Dr. Andrea Kuszewski notes, “Fear of success is often driven by the anxiety of what comes next, not the achievement itself.” This fear of what happens after we succeed can make us stall.

Beyond fear of failure and success, procrastination is often tied to self-doubt or perfectionism. The fear of not meeting our own standards can make it feel safer not to try at all than risk producing something “imperfect.”

Overcoming procrastination, then, isn’t just about managing time—it’s about managing our emotions. Recognizing and confronting these fears and doubts is key. By acknowledging these feelings, we can start taking small, manageable steps, learning to move through discomfort rather than avoiding it.

---

Why Do We Procrastinate?

• Fear of Failure: Many people procrastinate because they’re afraid they won’t perform well or meet their own high standards. A study by Ferrari, Johnson, and McCown found that fear of failure is a significant predictor of procrastination.
• Fear of Success: Procrastination can arise from the anxiety of increased expectations, pressure, or changes in relationships and identity that success may bring. The uncertainty of these outcomes can make us hesitate to move forward.
• Overwhelm: When a task seems too big or complex, the natural response can be to avoid it altogether. Breaking tasks into smaller, manageable steps can help.
• Perfectionism: The desire for everything to be perfect can paralyze action. As Dr. Fuschia Sirois from Durham University notes, “Perfectionism is one of the biggest causes of procrastination because it sets unrealistic standards.”
• Lack of Motivation: Sometimes, the task at hand just doesn’t spark joy. Finding ways to make tasks more engaging or rewarding can combat this.
• Poor Time Management: Not knowing how to properly manage time leads to last-minute rushes.

Strategies to Overcome Procrastination

Here are some proven methods to get you moving:

• The Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. This method helps manage time and maintain focus. Francesco Cirillo’s Pomodoro Technique website has more details.
• Set Clear Deadlines: Even for small tasks, setting a deadline can create a sense of urgency. A study by Ariely and Wertenbroch demonstrated that self-imposed deadlines can significantly reduce procrastination.
• Accountability: Sharing your goals with someone else or joining accountability groups can motivate you to act.
• Change Your Environment: If your current space is a procrastination trap, switch it up. Work from a library, café, or any place that’s less conducive to distractions.
• Forgive Yourself: Research by Dr. Michael Wohl indicates that self-forgiveness for past procrastination can reduce future procrastination. His study shows that forgiving yourself can help break the cycle.
• Reward System: Set up rewards for completing tasks to make the process more enjoyable.

Living Beyond Procrastination

Overcoming procrastination isn’t about becoming someone who never delays anything; it’s about managing delays so they don’t control your life. “Procrastination is not about poor time management, but about poor mood management,” reminds Dr. Pychyl. By understanding this, we can address not just our schedules but our emotions around tasks.

Final Thoughts

Procrastination is a universal human experience, but it doesn’t have to define us. With a blend of self-awareness, strategic action, and perhaps a dash of humor towards our own tendencies, we can transform our relationship with time and tasks. Remember, the journey to productivity is about progress, not perfection. Let’s embrace the challenge, one task at a time.