The Procrastination Definition And Tips To Overcome This Behavioral Pattern

Procrastination may not necessarily be unhealthy in every case. However, when it becomes a pattern, it can have significant adverse impacts on one's life. Some may believe procrastination means laziness. However, its meaning can go deeper and may indicate an underlying mental health challenge. Understanding the procrastination definition and its impacts can help you find ways to overcome this behavioral pattern. 

What is the definition of procrastination?

According to the Cambridge Dictionary, the definition of procrastination is "the act of delaying something that must be done, often because it is unpleasant or boring." If you have ever put off a task because you did not want to do it, you were procrastinating. 

For example, perhaps you needed to study for an important test or go to the gym. Instead of tackling these tasks head-on, you decide to watch a movie, nap, or go out with friends. Procrastination can affect people in all areas of life. Someone might delay going to an appointment or making important decisions. Others may avoid opportunities that scare them, hide from rejection, or ignore financial challenges.  

Some may try to define procrastination as "being lazy." However, this behavior is often more complex and nuanced. Procrastination can happen when someone is trying to escape an unpleasant reality. The idea they try to avoid might be physically, mentally, or emotionally uncomfortable, challenging, or inconvenient. In other cases, someone might have a mental illness that makes them believe these tasks are impossible to overcome. 

When is procrastination a problem?

Procrastination can sometimes be a natural human desire and an easy pattern to fall into. It may not necessarily have severe effects in many cases. However, chronic procrastination can have serious consequences in the following areas. 

In your career 

A significant part of your career and job tenure may rely on time management and quality of work. If you procrastinate often, your time management skills may fall by the wayside, potentially resulting in poor performance at your job. If this behavior becomes a chronic problem, you might experience termination of your job or another form of discipline, which could hinder your opportunity for promotions or other forms of recognition. 

In your relationships

If you procrastinate taking relationships to the next level, you might struggle to make them last. By adulthood, many partnerships happen because both partners believe there is the potential for a future together. If future commitments scare you, causing you to put them off repeatedly, it could be challenging to find long-term love if you value this form of connection. Procrastination can also impact how you act at home and whether you perform a fair division of household chores with your partner or spouse. 

Regarding your goals 

Significant opportunities in life, like getting a new job or going to college, often require deadlines and obligations to move forward with the process. If procrastination is a pattern for you, you might fail to meet these steps, foregoing the chance to receive recognition and potentially losing the opportunity. 

Likewise, if you have a goal you believe you cannot or will not achieve, procrastination can further this idea. Instead of actively working toward your goal, you may find ways to avoid taking the first steps.

Signs you procrastinate

The signs of procrastination are often subtle but may cause significant discomfort. If you display any of the following behaviors, you might be procrastinating.  

You prioritize lesser tasks

If an important date or task is approaching on your calendar, you may be able to know whether you are procrastinating by how you prioritize your time. For example, imagine you have an important final exam. You may be procrastinating if you decide to sort through old clothing in your bedroom instead of studying for the exam. People who procrastinate may try to lessen the negative impact of their behavior by pretending they have another "important" task to focus on first. 

Ask yourself if the lesser tasks would have the same urgency if the task you're avoiding were eliminated. It might seem like you suddenly need to organize all your closets. However, this task might not be the first item on your to-do list on a regular day. The more you focus on finding lesser tasks that take up your time, the more likely it may be that you are procrastinating.

You struggle to focus 

Procrastination may happen through distraction. Rather than thinking about your main goals, your mind may wander to various places. If you can focus on anything besides the main tasks you are asked to complete, you might be partaking in procrastination. 

You find excuses

Because procrastination often lies in trying to avoid an uncomfortable or scary situation, finding excuses may be a strategy to attempt to reason with yourself or others about your behavior. You might tell yourself you "shouldn't" complete the task because it would hurt you or you "can't."  

Excuses are a way to justify procrastination but are rarely entirely valid. If you can find more reasons not to do something than you can to get the job done, you might be procrastinating. 

You believe you are always short on time

Individuals may sometimes procrastinate without realizing it. Procrastination and poor time management often go hand in hand. Procrastination may be a culprit if you often work quickly to get tasks done, work on tasks until the last minute, or make mistakes because you do not have enough time to check your work. 

You are afraid

Some people hold back on tasks due to fear. For example, some may experience fear because they are unsure what might happen, whereas others might fear the worst-case scenario. Occasionally, fear comes from letting go of what is familiar or comfortable. 

Tips to stop procrastinating

If procrastination makes your life more complicated, there are a few ways to manage this behavior, including the following. 

Organize your time

Organizing your time wisely may give you more time to complete tasks you commonly procrastinate on. For example, using a calendar or day planner to schedule your tasks can have an impact. 

Avoid overscheduling yourself or making plans during times that are not realistic. For example, do not schedule study time at 6:35 a.m. if you leave home at 6:30 a.m. In addition, don't schedule an appointment in the morning if you frequently struggle to wake up early and cancel appointments at this time. 

Leave time for daily tasks like eating, bathing, and relaxation in your schedule. If you forget to factor in everyday obligations, you may throw off your entire schedule, making procrastination more tempting. 

Set a timer

Some people may find that a timer helps them stay on track. If you have put off cleaning your house, try setting a timer for ten, 15, or 30-minute intervals throughout the day, and only work on it while the timer is running. Once the time is up, you can focus on another task. With enough increments, you may get all your tasks done. 

An alarm can also be a beneficial tool. If you often think you'll get to a task "later," make "later" a real-time. Set an alarm clock for when you want to start working. When it goes off, stop what you're doing and get started on the task you've been putting off. 

Reframe how you think about the task

Another way to find motivation is to change your thoughts about the task you are trying to avoid. Instead of focusing on why you do not want to do it, think about how you may feel and what you can accomplish once it's complete. Let the outcome be your motivation.

For example, if you don't want to exercise because it is difficult, shift your focus. Rather than thinking of the work involved, imagine how you might feel when your body is more muscular. In addition, look at the mental and physical health benefits of exercise that have been widely studied over the years. 

Avoid distractions

When you want to avoid a task, distractions can further keep you from doing it. Do what you can to limit distractions in your area by turning off the TV, putting down the phone, or working in a quiet space. Let your friends and family know you are dedicating a certain amount of time toward a task, and politely ask them to wait to contact you until you're done. If you struggle to stay off your phone, consider downloading an app that blocks you from certain apps and functions for a pre-set time limit. 

Address your fears

If fear is a cause of your procrastination, find ways to confront it. Do what you can to find the root of your fear, process the associated memories and feelings, and find coping strategies that minimize its impact. This process may be best done with a licensed mental health professional. 

Talk to a therapist 

Therapists use psychotherapy to help people isolate the potential cause of their behavior and ways to move past them. Cognitive-behavioral therapy (CBT) is the most common method of psychotherapy used for correcting behaviors like chronic procrastination. CBT is also often used to treat mental health conditions like anxiety and depression that can lead to procrastination. 

However, despite its benefits, some people don't seek therapy due to a lack of financial stability, availalbility, or time. They may have challenges getting to an appointment or experience discomfort about speaking to a therapist in person. In these cases, online therapy platforms like BetterHelp may offer a solution. 

Online platforms connect individuals with licensed, experienced online mental health professionals. Online therapy allows you to attend appointments on your schedule from anywhere with an internet connection. In addition, you can choose between phone, video, or live chat sessions with your provider. 

Research has proven that online therapy is often as effective as traditional therapy. For example, a 2013 study measuring the success of internet-based CBT showed that it was successful in helping clients resolve mental health challenges and positively change the behaviors associated with procrastination.