Procrastination: Friend or Foe?

Catherine Maborukoje
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“Procrastination is the fear of success. People procrastinate because they are afraid of the success that they know will result if they move ahead now.” – Denis Waitley

Procrastination is the persistent postponement of tasks. It is a familiar foe for many but friend for those deploying the strategy of intentional delayed gratifications. We’ve all experienced it at some point in our lives. It is the act of delaying or putting off tasks until the last minute or past their deadline, a common phenomenon that affects many individuals in their daily lives.

Whether it’s putting off a work project, delaying a household chore, or postponing exercise, procrastination can have a significant impact on our productivity and well-being.

According to research, up to 70% of university students consider themselves procrastinators and 20-25% of the general population are chronic procrastinators.

Why Do We Procrastinate?

Procrastination is often seen as a form of self-regulation failure, characterized by the irrational delay of tasks. Research suggests that there are various reasons why individuals procrastinate, including:

Perfectionism

Fear of failure is a powerful psychological driver of procrastination. Fear of failure or the desire to produce perfect work can lead to procrastination, as individuals may delay starting a task to avoid making mistakes or facing criticism. The prospect of failing at a task can be intimidating, leading us to put it off indefinitely. By procrastinating, we can avoid the possibility of failure and protect our self-esteem. However, this fear often becomes a self-fulfilling prophecy, as procrastination increases the likelihood of failure.

Lack of motivation

A lack of motivation can also lead to procrastination. When a task is perceived as uninteresting or unimportant, individuals may lack the motivation to start working on it, leading to procrastination. When we don’t feel motivated to complete a task, it’s easy to put it off in favor of more enjoyable activities. Motivation can be influenced by factors such as interest in the task, perceived importance, and perceived ability to complete the task successfully.

Impulsivity

High impulsivity and low self-control can contribute to procrastination, as individuals may struggle to resist immediate temptations or distractions.

Instant Gratification vs. Long-Term Goals

Procrastination often boils down to the conflict between short-term pleasure and long-term goals. The brain is wired to seek immediate rewards. When faced with a task that requires effort or is not immediately rewarding, we tend to postpone it in favor of more instantly gratifying activities, such as watching TV, browsing social media, or even cleaning the house. This preference for instant gratification is deeply ingrained in human psychology.

Fear of success and Perfectionism

Perfectionism is another common cause of procrastination. When we set unrealistically high standards for ourselves, we may become paralyzed by the fear of not meeting those standards. Rather than risk falling short, we put off the task altogether. This fear of imperfection can prevent us from even starting a task, let alone completing it. Success can bring additional responsibilities and expectations, which some individuals may fear, leading to procrastination as a way to avoid success.

Procrastination can have significant negative consequences on an individual’s mental and physical health, career, and relationships. Chronic procrastinators may experience increased stress, anxiety, and shame, leading to decreased job security and limited career progression. Procrastination can also cause insomnia, headaches, and even heart-related health problems.

To overcome procrastination, individuals can try the following strategies:

Understanding the root causes

Gaining a better understanding of the underlying causes of procrastination can help individuals develop more effective strategies to address it.

Setting specific and achievable goals

Breaking down tasks into smaller, manageable goals can help reduce the overwhelming feeling of a large project and increase motivation. Setting clear, specific goals and deadlines can help combat procrastination. When we have a clear understanding of what needs to be done and when it needs to be done, we are more likely to take action. Set realistic deadlines for each step of the task and hold ourselves accountable while doing them.

Creating a structured schedule

Allocating specific times for tasks can help individuals stay on track and avoid distractions.

Practicing self-compassion

Avoiding self-criticism and practicing self-compassion can help reduce the negative emotions associated with procrastination and increase motivation. We should be kind to ourselves when we slip up. Procrastination is a common challenge, and it’s important to treat yourself with compassion and understanding. Instead of dwelling on past procrastination, we should focus on what we can do differently in the future.

Manage Distractions

Identify and eliminate potential distractions to help stay focused and on track. This may involve turning off phones, blocking distracting websites, or finding a quiet place to work. Creating a conducive environment for productivity can significantly reduce the temptation to procrastinate.