What is Procrastination?

Have you ever found yourself delaying important tasks, only to rush through them at the last minute? Or perhaps you’ve felt overwhelmed by the sheer thought of starting a project? Have you wanted to start a task but then instead you did the dishes, cleaned the whole apartment and organised you desk? Or are you finding yourself mindlessly scrolling through Instagram and Facebook for hours? 

If this sounds familiar, you are not alone. This phenomenon, known as procrastination, is something we all struggle with at times. But why do we procrastinate and how can we overcome it? 

The Reality of Procrastination

Procrastination is the act of delaying or postponing tasks, often to a point where it starts to affect your productivity and stress level. It’s doesn’t actually have to do much with poor time management or laziness — it’s a complex psychological behavior. Understanding what drives procrastination is crucial to overcoming it and improving your productivity and well-being.

The Science behind Procrastination

What can we say about the origins of procrastination, if it’s not actually connected to poor time management or laziness?

1. Psychology and Neuroscience of Procrastination

Why do we procrastinate? The reasons are deeply rooted in our psychology and brain chemistry. Procrastination involves a battle between the limbic system, which seeks immediate pleasure, and the prefrontal cortex, responsible for planning and decision-making. When faced with a daunting task, our brain often chooses short-term pleasure over long-term goals, leading to procrastination.

Another important fact to keep in mind is that the brain consumes about 20% of our body’s energy even though it only accounts for 2% body mass, which makes it a major energy consuming organ. Tracing back again to our ancestors and the harsh environment in which they were living, energy preservation was very important. It only makes sense that the body is used to saving energy as much as possible and therefore feels opposed to complex tasks that involve a lot of thinking. 

Common Reasons for Procrastination:

• Fear of Failure: Worrying that you won’t succeed can prevent you from starting
• Perfectionism: Setting unrealistically high standards can make tasks seem insurmountable
• Lack of Motivation: If a task doesn’t seem meaningful or interesting, it’s easy to put it off
• Overwhelm: Feeling overwhelmed by the magnitude of a task can lead to avoidance

2. Childhood Development

Procrastination may stem from childhood conditioning, where children learn to adapt to parental expectations to gain acceptance and approval. Especially in our society, a lot is expected from both adults and children, leaving little room for being their normal, at times messy and imperfect, selves.

Stressed or emotionally immature parents may inadvertently model procrastination or instill fear of failure in their children. This can later lead to avoidance behaviors and difficulty in initiating tasks independently. What was once an adaptive strategy for familial harmony now contributes to productivity challenges and missed opportunities in adulthood. Addressing childhood adaptations is essential for overcoming procrastination tendencies and fostering self-directed motivation.

Working with Procrastination

Procrastination doesn’t have to control your life. By finding workarounds, you can regain control and get closer to your goals. Here are some practical actions you can have a try at.

1. Take the First Step Towards Change

• Break tasks into smaller steps, set clear goals or create a schedule to stay organized: A lot of guides on the internet suggest these as first steps and while they might help to a certain extent, they can fail to address the underlying psychological obstacles.
• Reflection Time: When you notice you are procrastinating, reflect on why that might be the case and what is the underlying cause. It might also help to think about a worst case scenario (f.ex. “What happens if I don’t finish this?” , “What happens if this serves as a rough first draft only?”, “What do I think is expected of me?”)
• Pomodori Technique: Work in sprints of 25 to 50 minutes and take 5 to 10 minute breaks between each sprint. This technique helps to use focused attention in a restricted time frame with a rewarding break in sight. This minimizes the perceived effort. There are free apps available that can support you with this.
• Reward Yourself: After completing a task, reward yourself with a small treat or break. Positive reinforcement can boost your motivation.
• Eliminate Distractions: Identify what distracts you the most and find ways to minimize these interruptions while working. For example, keep your phone out of reach, delete games and social media apps or set time limits for their usage.
• Practice Self-Compassion: Above all, be kind to yourself if you make mistakes or don’t complete everything on time. Learn from these experiences and keep moving forward.

2. Benefits of Coaching Sessions for Procrastination

Understanding procrastination is just the first step. To truly overcome it, personalized strategies and support are essential. This is where coaching sessions can make a significant difference. 

• Tailored Strategies: Coaches help you identify your specific procrastination triggers and develop personalized strategies to address them.
• Emotional Support: Coaches offer a non-judgmental space to discuss challenges and celebrate successes.
• Accountability: Regular check-ins with a coach provide motivation and keep you on track.

Procrastination can be a significant barrier to success and happiness, but it doesn’t have to be. With above mentioned strategies, you can break free from the cycle of delay and start making real progress towards your goals. Take the first step today and discover how small changes in your approach can lead to big improvements in your overall well-being and productivity.