Procrastination has been labeled the thief of time, and rightfully so. It’s estimated that the average person spends approximately 2 hours a day procrastinating. That means that over the course of a year, the average person wastes approximately 730 hours, or 30 full days, procrastinating.
Why do we procrastinate?
It’s a question that has baffled scientists, psychologists, and regular people for centuries. Some say it’s a lack of willpower or motivation. Others believe it’s a way of coping with anxiety or fearing failure.
But there might be another reason why we put off doing things, even when we know we’ll regret it later. A new study suggests that procrastination is actually a form of self-control.
When faced with an unpleasant task, our brains are wired to delay gratification in order to make the experience more bearable. In other words, we procrastinate because we’re trying to make ourselves feel better in the moment.
Of course, this doesn’t always work out in the long run. But it does help explain why we sometimes can’t seem to help ourselves from putting things off.
The psychology of procrastination
The psychology of procrastination is the study of why people put off doing things, even when they know they should do them. It is a form of self-regulation failure, where people do not start or finish tasks because they feel overwhelmed by them. Procrastination can lead to negative consequences like stress, anxiety, and guilt. It can also affect work performance and productivity.
There are several theories that explain why people procrastinate. One theory suggests that procrastination is a way of coping with anxiety-inducing tasks. By putting off the task, we avoid the immediate stress and anxiety that comes with it. However, this coping mechanism only works in the short term and can actually make the problem worse in the long run.
Another theory suggests that procrastination is a form of self-sabotage.
The neuroscience of procrastination
There is actually a lot of science behind procrastination. It turns out that there are certain areas of the brain that are responsible for it. The prefrontal cortex is in charge of making plans and making decisions, and the amygdala is in charge of feelings and motivation.
When we procrastinate, it’s because these two areas of the brain are not working together properly. The prefrontal cortex is trying to plan ahead, but the amygdala is not providing the motivation to actually follow through with those plans. This can be due to a variety of factors, including fear, anxiety, or simply a lack of interest in the task at hand.
The benefits of procrastination
Procrastination is often seen as a bad habit. However, there are some benefits to procrastinating. Procrastination can help you to avoid decision fatigue, it can give you time to mull over a decision, and it can help you to prioritize your tasks.
Decision fatigue is a real phenomenon. The more decisions you have to make, the harder each decision becomes. By putting off a decision, you give yourself a break from having to make constant choices. This can lead to better decision-making overall.
Mulling over a decision is also beneficial. When you sleep on a problem, you often find that the answer comes more easily. This is because your brain has had time to process the information and come up with a solution.
Lastly, procrastination can help you prioritize your tasks. If you put off a decision, then you have more time to work on other things. This can help you avoid doing unnecessary work.
The drawbacks of procrastination
There are many drawbacks to procrastination. For one, it can lead to missed deadlines and lost opportunities. It can also cause stress, anxiety, and guilt. Procrastination can interfere with your work or school performance and your personal relationships.
If you’re a chronic procrastinator, you may feel like you’re in a never-ending cycle of putting things off. This can be frustrating and overwhelming. You may start to feel like you’re not good enough or that you’ll never get anything done.
Procrastination can be damaging to your mental and physical health. It can lead to depression, anxiety, and other mental health disorders. It can also cause physical health problems such as headaches, stomachaches, and sleep problems.
How to overcome procrastination?
Sometimes, procrastination is the thief of time and can be detrimental to our health, work, and relationships. The first step to overcoming procrastination is recognizing that we are doing it. Once we identify when and why we are procrastinating, we can start to change our behavior.
And don’t forget, the most important thing is to be patient with ourselves and keep trying until we find what works best for us.
Make a list of the tasks you need to complete
One of the best ways to avoid procrastination is to make a list of the tasks you need to complete. This will help you to see exactly what needs to be done and will make it less likely that you will forget about important tasks. Additionally, crossing items off of your list as you complete them can give you a sense of accomplishment and motivation to keep going.
Set realistic goals
It is also important to set realistic goals for yourself. If you try to do too much at once, you are likely to become overwhelmed and will be more likely to procrastinate. Instead, focus on completing one task at a time and setting achievable goals for yourself.
Take breaks
Another helpful tip is to take breaks when you feel yourself starting to procrastinate. Get up and walk around for a few minutes or grab a snack so that you can re-energize yourself. Once you feel refreshed, you will be more likely to focus on your task at hand.
Find an accountability partner
An accountability partner can also be helpful in avoiding procrastination. This is someone who you check in with regularly to update them on your progress. Knowing that someone else is counting on you can be a great motivator to stay on track.
Remove distractions
One of the main reasons why people procrastinate is because they are distracted by things like their phones, social media, or television. If possible, try to remove these distractions from your environment so that you can focus solely on the task at hand.
Set a deadline
Setting a deadline for yourself can also be helpful in avoiding procrastination. Having a specific date by which you need to complete a task can motivate you to work harder and get it done in a timely manner.
Break up the task into smaller parts
If a task seems overwhelming, break it up into smaller parts so that it is more manageable. This will make it less likely that you will become overwhelmed and will allow you to focus on one part at a time. Additionally, completing small tasks can give you a sense of accomplishment and motivate you to keep going.
Put it in writing
Putting your goals or plans in writing can also help you to avoid procrastination. Seeing your goals in black and white can make them seem more real and tangible, which can motivate you to start working toward them. Additionally, writing things down can help you to better remember them and keep track of your progress.
Give yourself rewards
As we all know, bribery works wonders, especially on ourselves! Give yourself permission to watch that extra episode of Friends only after completing 2 hours of work or maybe buy those shoes but only after completing that project…etc. We could go on but we think You get the gist!
Try The Pomodoro Technique
The Pomodoro technique is essentially breaking down work periods into 25-minute intervals followed by 5-minute breaks In between each interval, You take a 5-minute break during which You stand up, walk around & stretch Your legs & most importantly stay away from Your desk & computer screen
Summary
Procrastination is a common problem that can have negative consequences. However, there are ways to overcome it. One way to overcome procrastination is to change the way you think about it. Instead of thinking of it as a bad habit, think of it as a challenge that you can overcome. This will help you to see it as something that you can control, instead of something that controls you.
Another way to overcome procrastination is to change your environment. If you usually procrastinate in your bedroom, try studying in the library or another place where you feel more focused. This can help to reduce distractions and make it easier for you to focus on your work.
Try using a planner or scheduling system to help you stay organized and on track. This can be a helpful tool if you find yourself procrastinating often. Why do something later, if we can do it now? Good luck with your tasks..!