What is procrastination?
Procrastination is the tendency to avoid stressful, unpleasant, or uncomfortable situations. Although these situations are often important, we typically replace them with less significant or less stressful tasks.
We all experience periods where, despite having obligations to fulfill (work, reading, etc.), something prevents us from starting. Sometimes, we procrastinate to a lesser degree, but other times it creates significant stress and anxiety, impacting many areas of our lives.
It’s worth noting that occasionally, a brief distraction from something stressful can be a helpful strategy.
The key question is whether procrastination becomes:
- Non-functional, causing us to be:
- Stagnant
- Unproductive
- Unable to achieve our goals
Many chronic procrastinators genuinely want to change but feel powerless to do so.
Example of procrastination
Imagine I’m a student who needs to start writing my dissertation. I realize from the outset that it will be stressful, time-consuming, and demanding. Nevertheless, I tell myself:
“I’ll start it in two weeks.”
As those weeks pass, I decide to wake up at 8:00 AM to start work with a clear mind. However, I stay up late the night before, and despite setting an alarm, I sleep through it. When I finally wake up, I lack the energy to work, so I rationalize:
“Obviously, I can’t do good work now! Better to start tomorrow with a clearer mind. But I must try to go to bed earlier.”
Yet again, I fail to follow through, as I’ve made plans to go out that night…
Eventually, I manage to wake up early and feel ready to start. But first, I say, “Let’s smoke a cigarette” (for those who smoke). Afterward, I realize, “I haven’t made coffee…” Once I’ve made coffee, I think, “Oh, let’s have a cigarette with the coffee, and then I’ll start.”
Meanwhile, I open social media and start scrolling. A video catches my attention, and as I light a second cigarette, I tell myself, “I’ll begin after this.”
At some point, I attempt to concentrate, despite feeling incredibly bored and lacking energy. Finally, I sit at my desk in front of the computer…
“Okay! How do we start now?”
In the above example, several specific elements were highlighted:
- Delaying the start of an unpleasant task, which is essentially avoidance.
- Poor sleep quality, which can lead to a lack of energy.
- Difficulty organizing daily obligations (both social and other).
- Trouble saying “no” to friends’ suggestions, even when we know our own tasks are important.
- Challenges in organizing our workspace and preparing ourselves to start working.
- Struggles with self-discipline and concentration.
- Lack of effective reading or working skills.
Key Characteristics of Procrastination
Many believe that procrastinators have poor time management and organizational skills, and tend to engage in less productive activities. While this is often true, procrastination can also stem from difficulty managing negative emotions and thoughts. For instance, some common negative thoughts include:
- I won’t be able to do it.
- I’ll fail and won’t get my degree.
- I’m useless or incompetent.
- I’ll disappoint my friends and family.
People are more likely to procrastinate when stressed or afraid of failure. There’s often a subconscious hope that our future selves will be better equipped to handle the task, even if it’s just a few days later.
Additionally, chronic procrastinators often find themselves:
- Working late into the night
- Struggling with sleep
- Missing quality time with friends and family
Even during leisure activities, they may feel guilty about not working or studying.
Chronic Procrastination
Instead of occasional procrastination, some individuals may experience chronic procrastination. This can lead to:
- Chronic stress
- Difficulties at school, university, or work
- Problems in interpersonal relationships
Furthermore, chronic procrastination can affect a person in the following ways:
- Poor performance and low grades at school, university, or work
- Financial difficulties due to delaying important responsibilities
- Feelings of anxiety, guilt, and shame
- Poor physical health, if exercise or diet are neglected
Three Tips for Overcoming Procrastination
1. Be Aware of Your Procrastination
This doesn’t mean simply acknowledging that you procrastinate in general and using that to solidify a fixed self-image with specific character traits. We want to avoid the mindset of, “I’m a procrastinator, and that’s who I am. I cannot change.”
Instead, try to recognize when you’re procrastinating in the moment or reflect on it later. Notice when you’re making excuses and ask yourself:
- Why do I need these excuses?
- Is there something I fear that’s driving me to procrastinate?
- Are these fears actually valid?
2. Set Clear Goals, Organize Your Schedule, and Prepare Well
Often, what makes it difficult to start a task isn’t procrastination itself, but not knowing where to begin or what to do. When we lack clear goals or a plan, even small tasks can seem overwhelming.
Developing skills in setting clear goals, organizing your time, and preparing properly can significantly boost your productivity and success in life.
3. Prioritize Quality Sleep
Sleep is crucial for everyone, whether they struggle with procrastination or not. In today’s world, sleep is often sacrificed for work, obligations, entertainment, or social media engagement.
It’s essential to invest time in learning how to improve your sleep quality (e.g., sleeping in a dark room) and to consider investing in better sleep equipment like a comfortable mattress or pillow.
