Why Do People Procrastinate? Learning Ways To Overcome It
Whether at work, in school, or in our personal lives, many of us face challenges related to procrastination on both short- and long-term goals and tasks. This often self-defeating behavior pattern can cause difficulties like decision fatigue, poor health, and low self-esteem, and it may lead to trouble at work or school if we aren’t able to fulfill our responsibilities. To make matters worse, most people who procrastinate often are aware of the fact that they do it, but don’t know exactly why it happens or how to manage it. To address procrastination, learning strategies to help improve self-control, self-compassion, and overall well-being can be useful. Below, you’ll find a more in-depth look at why people may procrastinate and tips for managing this tendency.
Why do people procrastinate? Understanding the reasons behind procrastination
Virtually everyone procrastinates occasionally. For some, however, procrastination meaning frequent, everyday difficulties is their typical reality. Either way, understanding why you may be prone to procrastination is usually the first step toward finding solutions to this behavior. Some of the most common reasons people procrastinate include the following.
People procrastinate because they need an emotional coping mechanism
When we procrastinate, we often do it to cope with the anxiety and stress that can come with an unpleasant task itself. While we know that procrastinating will likely result in negative consequences later, we may continue to engage in this behavior because we’re temporarily ‘rewarded’ for our choice through avoidance. This cycle then often continues until we are constantly putting off important tasks or not doing them altogether, sometimes referred to as chronic procrastination.
They lack time management skills
Some people procrastinate because they have trouble conceptualizing how long it will take them to do a certain important task, resulting in an overfilled or overambitious schedule. If you go through your to-do list and realize that you don't have nearly as much time as you thought, it can create stress and overwhelm—as discussed in more detail below—and lead you to procrastinate in taking any action at all. Regularly giving in to distractions like texting or social media can also negatively affect your time management abilities. Learning how to properly manage time, avoid distractions, and set realistic expectations may help.
They are working against natural motivation and energy
Most of us would love to be people who are completely energized and focused throughout the day, but this is not how our bodies and minds generally work. We all have different times when we feel most effective and motivated. Setting up all-day tasks without all-day energy can lead us to not only fall behind schedule but to then procrastinate as well. When we work within our natural limits, we can better set ourselves up for realistic future success. This can include knowing our own unique limits, taking enough rest, and regularly practicing physical and emotional self-care.
They do not feel like doing a certain task at the moment
Not all tasks are fun or enjoyable, which is a common reason people procrastinate. When we simply don't feel like doing something, it can be easier for us to put it off until a later time when we absolutely must do it—or even until it’s too late and we’re behind. Almost everyone has done this from time to time, but doing it regularly can cause more harm than good.
They are experiencing task overwhelm
When tasks are too large or intimidating, we may back away from them in response. The problem is that if they look too big to take care of now, this will likely only get worse down the road. Breaking down significant or important tasks into bite-sized, manageable chunks may be helpful in combating procrastination.
They have a fear of failure
It’s also worth noting that those with tendencies toward perfectionism might also experience problems with putting off tasks. A reason they may avoid sitting down to do something could be that they’re afraid of doing a poor job, making mistakes, or not living up to their or someone else’s standards with the finished product. Building self-esteem and self-compassion and learning to question or reframe negative thoughts could be helpful in pushing back against these fears.
Why do people procrastinate? It may be a symptom of a mental health condition
Finally, while procrastination on its own may not be a sign of any mental health condition, individuals with certain conditions may experience it as a symptom. For example, those with attention-deficit/hyperactivity disorder (ADHD) may be more likely to procrastinate because of difficulties with attention, concentration, or focus. Seeking support from a mental health professional could help you discover techniques that may help you cope with this tendency in a healthy way.
How to overcome procrastination behavior
Procrastination, like any other habit, is a learned behavior. Over time, it allows us to see that we can put off feeling negative emotions associated with certain tasks—even if only for a while. New behaviors can also be learned, however. Here are some strategies you might try to help manage a tendency toward putting things off.
Avoid procrastinating by leaving more room in your schedule
If time management issues are at the heart of your failure to overcome procrastination habits so far, learning how to prepare a better schedule is one way that you can begin working towards a more productive day. Instead of packing your schedule with back-to-back tasks, it might help to leave a reasonable amount of time between each task.
For example, if you anticipate that a task may take you an hour, you might schedule your next task for 30 minutes after the end of the first one. This way, if your first task runs over the anticipated time limit, if you find yourself needing more rest before moving on to the next thing, or if some other issue arises, you’ll have more cushion before you need to begin the next agenda item.
Break down intimidating projects into subtasks
Sometimes, procrastination happens because a task on your to-do list can seem like too much to handle—especially if it’s big, long-term, or complex. However, almost all tasks can be broken down into smaller ones.
For example, imagine that you need to plan a work event for May 15. Instead of thinking of this as one agenda item, you might instead break it down into smaller steps. You could even set a target due date for each instead of thinking only of the one final due date. For example:
Survey colleagues to find a date that works best (by March 30)
Choose a venue (by April 5)
Reserve the venue (by April 10)
Send out invitations (by April 15)
Book entertainment or activities (by April 24)
Host event (May 15)
When you look at a large task as multiple, smaller tasks, it often becomes easier to tackle. This can make your seemingly insurmountable task more approachable and easier to accomplish.
Provide yourself with a greater reward than putting off your work
Procrastination gives us a short-term reward for not dealing with our feelings in the present. To combat this problem, we need to find a greater reward than that given to us by choosing to procrastinate. Whether you motivate yourself with a treat, remind yourself of any monetary rewards associated with the task, or find another way to incentivize yourself, you may be able to overcome your desire to put off work by looking for a reason to get it done.
Be understanding when you don’t perform to your expectations
For some people, procrastination may be part of an all-or-nothing mindset, which can be classified as a cognitive distortion. This can manifest as expecting ourselves to perform optimally and scolding or being harsh with ourselves when we fall short. This can make us put off doing tasks altogether because we’re afraid of getting it wrong. Embracing imperfection and being patient and gentle with yourself when you make mistakes or miss the mark can help you set more realistic expectations for your own performance.
Getting help managing procrastination habits
It can be helpful to have support when learning to better manage a tendency toward putting things off. Meeting with a therapist can be helpful in this regard, as they can support you in implementing useful strategies and shifting your mindset as needed. If you’re experiencing symptoms of a mental health condition like anxiety or ADHD that may be affecting the way you approach tasks, they may be able to help you address these as well.
Finding an in-person counselor can be a time-consuming process. This potential obstacle can be especially problematic for individuals who tend to procrastinate. With online counseling, finding a provider and setting up an appointment can often be done more quickly and easily. For example, it typically takes as little as 48 hours to get matched with a licensed therapist who you can meet with from the comfort of home using a platform like BetterHelp.
Research indicates the potential effectiveness of this method as well. Consider, for instance, a study that suggests that college students were able to reduce procrastination behaviors significantly after participating in internet-based coaching. While your personal results may vary, reaching out to a therapist in person or online could be a healthy step toward reducing stress and anxiety around accomplishing tasks.
Takeaway
There are many different reasons a person may be prone to procrastination, and understanding yours may be the first step toward learning to manage this tendency. Leaving extra room in your schedule, breaking down large tasks into smaller ones, and being gentle with yourself when you fall short can all be helpful, as can meeting with a therapist for support. While it may not be realistic to expect to stop procrastinating altogether, the right techniques could help you avoid letting this tendency disrupt your life.
Why do I always procrastinate until the last minute?
Procrastination is a common issue for many. The psychology of procrastination reveals that people procrastinate for different reasons depending on several factors, including the task and type of procrastinator they are. At its core, procrastination results when delaying action outweighs the motivation to act. Many people cite a lack of motivation for procrastinating behaviors. However, there are typically underlying causes for that lack of motivation. Here are some common reasons why you might be putting things off until the last minute:
Low self-esteem
Research shows a strong link between procrastination and reduced self-esteem. One study published in BioMed Central collected data from 205 medical sciences students about their procrastination habits and found lower self-esteem scores were associated with higher rates of procrastination. In comparison, higher self-esteem scores reflected lower rates. Researcher and professor of psychology Fuschia Sirois’s research also indicates that people who procrastinate often have less self-compassion than those who don’t, and vice versa.
Interest in the task
The same study found that students who procrastinate regularly tend to be less interested in their field. Students who feel interested and engaged in their focus areas of study procrastinate less. When the material seems uninteresting, boring, or irrelevant, they procrastinate more.
Fear of failure
People sometimes procrastinate to avoid the possibility of failure. When we think we’re likely to fail at a task, we might avoid doing it to avoid those difficult feelings.
Perfectionism
Some people with perfectionist tendencies might procrastinate because they fear the work won't be done perfectly or think they'll need to work twice as hard or twice as long to meet their expectations. Unrealistic expectations of perfection can hinder progress.
Unclear or delayed rewards
It might be more challenging to become motivated when we need clarity on the task’s desired outcomes and eventual rewards. This can diminish our sense of urgency to begin or complete the task.
Overwhelm
If a project feels too complex or overwhelming, you might not know where to begin, leading to avoidance. Additionally, it might be hard to cultivate motivation to complete the project if you feel overwhelmed in other areas of life.
Distraction and impulsivity
Distractions like games, social media, or phones can make it more challenging to focus on completing a task or project.
Mental health conditions
Procrastination may be associated with mental health conditions like attention-deficit hyperactivity disorder (ADHD), depression, and anxiety. Research indicates a multi-directional relationship between procrastination, depression, and anxiety. This can lead to a vicious cycle when procrastination is both a behavioral symptom and a cause of anxiety and depression.
Is there ever a good reason to procrastinate?
Some researchers posit that procrastination might not always lead to negative consequences. Sometimes, individuals may procrastinate completing a project or task because they spend productive time planning and gathering necessary information. Certain types of procrastinators, such as “active” procrastinators, may prefer working under pressure. This type of delayed motivation might be a helpful coping strategy contributing to goal-achievement and creative problem-solving.
Why do I procrastinate on things I enjoy?
Procrastinating things you enjoy may seem puzzling and counterintuitive, but it isn’t uncommon. Here are some reasons why you might put off doing things you enjoy:
Fear of success or failure
The idea of succeeding at something, even things we enjoy, can feel intimidating if it heightens expectations for the future. Likewise, fear that we won’t perform well in a task we enjoy can hinder our motivation to act.
Perfectionism
Perfectionists might delay or avoid enjoyable tasks because they feel compelled to do them "perfectly." In cases of perfectionism, performing tasks according to unrealistic standards can create anxiety that overrules the enjoyment of the activity, leading to procrastination.
Overwhelm and exhaustion
When we feel overwhelmed in other areas of our lives, we might feel burned out and less interested in doing things we love. Overwhelm can also contribute to mental and physical exhaustion, making it difficult to conjure the energy to stay motivated.
Task avoidance
People sometimes put off doing enjoyable tasks because parts of them feel like "work." For example, if you enjoy gardening but must exert extra effort to clear yard debris and prepare the soil, you may lose interest in the parts you actually enjoy. Similarly, if the task begins to feel more like an obligation than a reward, the excitement may fade, and you might lose interest.
Distraction and immediate gratification
Studies indicate distractions like smartphone activities, particularly scrolling social media, can activate dopaminergic pathways that illicit pleasurable responses similar to eating, sexual activity, and socializing. These responses can provide short-term gratification that may detract from completing tasks that we enjoy—but require more focus or effort.
Underlying mental health issues
Lack of interest in doing the things one once enjoyed is a common symptom of several mental health issues like depressive disorders, chronic stress, substance use disorders, and grief and loss.
Why is procrastination so addictive?
Research on the topic suggests we might become addicted to procrastination because of how our brains function. Regions of our brain (specifically the amygdala and limbic system) are designed to automatically avoid situations that cause stress and negative emotions—two common factors associated with doing things we think we won't enjoy or succeed at. Because it’s such a strong influencer in how we think and behave, the amygdala often "overrules" the area of the brain responsible for conscious decision-making (the prefrontal cortex). The amygdala initiates a “fight or flight” reaction when we’re distressed over a task we don’t want to do and rewards us with dopamine for reducing or eliminating that distress (putting off the task).
Why are procrastinators successful?
While procrastination is typically perceived as a negative behavior leading to stress (and perhaps missed opportunities), some do find it beneficial. There are many potential reasons why this might be. For example, some procrastinators seem to thrive under the urgency of a looming deadline, finding that it sharpens their focus and fuels problem-solving. Some people who procrastinate might work better under the pressure of a deadline because it can reduce overthinking and “paralysis.” By delaying tasks, procrastinators might create time for prioritizing and focusing on the essential ones—or to develop more creative solutions as they gather information and process complex problems.
When asked why people procrastinate, what do most people say?
Quantifying why most procrastinate is difficult, as individuals often have diverse motivators and circumstances. Some might feel an aversion to projected success or failure at the task. Others might have cognitive distortions like "all-or-nothing" thinking that affect their ability to make productive decisions. Some others may have an underlying mental health disorder that makes it difficult to become motivated and stop procrastinating.
What are the effects of procrastination?
The most obvious effects of procrastination might be decreased productivity and performance in our daily lives, but others may not be so obvious. For example, procrastination might make us appear unreliable or untrustworthy when we promise to do something and then don't deliver on time (or at all). This can damage our relationships at work, school, and home—especially if you've procrastinated on shared projects or responsibilities. We might feel shame, guilt, or regret when we don't do what we "should." We might engage in negative self-talk, branding ourselves as "lazy" or "slackers." This can create stress, overwhelm, and feelings of inadequacy.
In what ways do people procrastinate and avoid?
Often, people procrastinate and avoid tasks by distracting themselves with easier or more satisfying activities. These might include distractions via technology like scrolling social media platforms, binge-watching movies or TV, or playing video games. Some people turn to busy work such as cleaning, reorganizing, or household chores that make them feel productive. Handling small tasks like replying to emails or texts or starting new, less important tasks can also aid in procrastination. Additionally, some people might become caught up in overthinking or overplanning, spending time gathering information, researching, or organizing tasks instead of taking action.
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