Let's do it tomorrow!
if i can do it later, why should i do it now?? - says every procrastinator
“True procrastination is a complicated failure of self-regulation: experts define it as the voluntary delay of some important task that we intend to do, despite knowing that we’ll suffer as a result. A poor concept of time may exacerbate the problem, but an inability to manage emotions seems to be its very foundation.” psychologyscience.com
Let’s be real – we all procrastinate. There are those days when you’re just too cozy to get off the couch, so you tell yourself you’ll do things later (me!haha) We all have crappy days when our physical and mental health isn’t vibing, and that’s totally fine, given that everyone deserves a break sometimes. But when procrastination stops being a once-in-a-while thing and starts messing with your everyday life, it’s time to dig deeper and figure out what’s really going on underneath it all.
Before we go deep into that, let’s explore different kind of procrastinators there are.
The Perfectionist Procrastinator
This type delays tasks because they are paralysed by the fear of not achieving perfection. They set high standards and are overwhelmed by the possibility of falling below their own unrealistic expectation, which prevents them from starting or completing tasks.
The Dreamer Procrastinator
These people usually caught up in a grand ideas but struggle with taking practical steps to bring them to fruition. They can’t produce legit planning, rather, they spend more time fantasising possibilities and lack of actionable tasks.
The Worrier Procrastinator
Worrier procrastinators delay tasks due to excessive anxiety because they are preoccupied with worst-case scenarios. Their procrastination is driven by fear of making mistakes or facing negative consequences, leading them to avoid tasks in hopes of escaping their worries.
The Defier Procrastinator
Defier procrastinators delay tasks as an act of rebellion against perceived authority or expectations. Their procrastination is driven by a desire to assert independence and resist imposed deadlines, rather than by the tasks themselves.
The Crisis—Maker Procrastinator
This type usually postpone tasks to the last minute, thriving on the adrenaline of working under pressure. They create unnecessary stress believing they perform better in high-stakes situations, driven by a need for excitement
The Overdoer Procrastinator
Overdoer procrastinators stems from overcommitting multiple demands and get burnout after. They delay tasks because they are overwhelmed by excessive responsibilities and perfectionism.
Causes of Procrastination
There are plenty of reasons why we procrastinate, and it's more complex than just being "lazy." Research shows some of the biggest culprits like perfectionism, poor emotional regulation, decision fatigue, and temporal discounting are among the most common reasons we push things off, even when we know we shouldn’t.
Perfectionism is a huge one. We’re so afraid of not doing something perfectly that we just...don’t do it at all. It’s easier to avoid a task entirely than to face the possibility of falling short of our (own) high standards. This ties right into Poor Emotional Regulation, the negative emotions like fear, stress, or even boredom, opting for short-term relief over long-term , stopping us from completing what we need to, and what do we do instead..? Scrolling through social media, duh? 🤪 (I know you’re guilty of this :p)
And then there’s Decision Fatigue. Ever felt so overwhelmed by options that you end up doing nothing at all? That’s your brain saying it’s tired of making choices. This usually hit people who are responsible for making major decisions in their fields: CEOs, business owners, creative leaders, and the like. When you’re the one calling the shots, the stakes are high, and that pressure can stress even the best decision-makers in the world! The more decisions we have to make, the more drained our mental energy gets, making it hard to tackle even simple tasks. By the end of a long day, those “I’ll just do it letter” thoughts starts taking over 😌
Another one that we’ll be talking about today is Temporal Discounting. This means an individual tend to have the tendency to value immediate rewards more highly than future rewards. With this one, our brain tricks us into thinking that future success doesn’t matter as much as today’s comfort, and that makes it hard for us to focus on delayed gratification.
A LITTLE NEUROSCIENCE FLASH NEWS!
Dr. Joseph Ferrari, a neuroscientist/professor of psychology, found that about around 20% of adults are chronic procrastinators. Their brain scans show reduced activity in the prefrontal cortex when faced with tasks they don’t want to do. This happens because Prefrontal cortex helps regulate impulses and focus on long-term goals while limbic system reacts strongly to stress and discomfort, therefor triggering avoidance behaviours which leads to procrastination.Now what?
We can start beating procrastination by slowly building better habits and throwing in a few techniques that actually make it stick. Here are few methods you can try:
Two Minutes Rules:
David Allen, a productivity expert suggests that if a task takes less than two minutes, do it immediately. The quick wins help build momentum. Behavioral psychology seems to agree with this method, there are studies showing that starting small tasks triggers dopamine release, which increases motivation.
Self-Compassion :
Rather than blaming yourself up for procrastinating, practicing self-compassion can reduce the stress associated with tasks, making them feel less overwhelming. Don’t aim for perfection, aim for progression!
Chunking:
A 2011 study published in the Journal of Educational Psychology found that students who broke down tasks into smaller steps were more productive and less likely to procrastinate. A smaller, manageable tasks reduces overwhelm and makes starting easier!
Set Deadlines:
A study from Harvard Business Review found that people who set clear deadlines were 91% more likely to complete tasks than those who didn't. It’s because it helps to counteract the abstract nature of long-term tasks. Having a specific time goals create a sense of urgency that pushes us to get things done.
CBT / Hypnotherapy:
Research indicates that CBT focuses on identifying and changing unhelpful thought patterns and behaviours, and Hypnotherapy can be effective because it targets the subconscious mind, helping to reframe negative thought patterns, reduce anxiety, and increase motivation.
“Procrastination is not a time management problem; it is largely a problem of self-regulation failure.”
Piers Steel, psychologist and author of The Procrastination Equation
If you feel like you need help or you know someone who needs help, MW is here to support you! Please don’t hesitate to reach out to us HERE! x