The Psychology Behind Procrastination — And How to Conquer It

You know what it is. We’re all guilty of it from time to time. But there might be some aspects behind it that could give you (and me) new insights into how to conquer the ultimate productivity killer: PROCRASTINATION.

Many people think of procrastination as simply a flaw in willpower or time management skills. And for many, that may be all it is. But for others, it can go much deeper than that. Sometimes it can even become a serious problem that puts strains on academic performance, career development, and even relationships.

There are actually many different types of procrastinators. Some do it because of perfectionism, daydreams, rebellion, or worry. Others do it because of underlying mental health struggles such as ADHD, OCD, depression or anxiety. Often, a combination of factors play into the behavior.

Let’s cover the details for all of these procrastination-provokers (and some tips to overcome them).

Reasons we procrastinate

Poor time management

Sometimes, it really is just a need for improved time management skills. It’s the underestimating of time it takes to get things done, and overestimating of how much time you have available. Tracking your time can be significantly helpful in this regard (more on how to do that in a minute).

Emotional management

According to several professors and studies, procrastination is often more a problem with emotional regulation than it is with poor time management skills. This happens when your negative emotions in the moment become more urgent than a task that needs to be done. You assume your future self will be better equipped to handle it.

The irony is that, though it feels good at first to put off the hard work, delaying that project makes your future self feel a thousand times worse than if you hadn’t. The more you put it off, the more of a looming, overwhelming cloud of stress the project becomes in your mind (thus, inspiring you to put it off even longer).

Rebellion

Rebellion-inspired procrastination happens most often with assigned tasks. You might think something like, “My professor doesn’t have the authority to dictate how I spend my time. I’ll show him.” (Except we all know how this turns out-your professor doesn’t care if you fail your class, and you’re the one left with the consequences.

Oddly enough, though, rebellion can even spur procrastination with personal projects, too. Sometimes, discipline is lacking enough that you may even rebel against your own self.

Priorities

Sometimes you might procrastinate simply because you have different priorities than a particular task at hand. You might think, “I’d rather spend my precious time with people I love than working on some meaningless paper.”

But if you flip this mindset and summon some willpower, you might also think, “This paper is an important part of my grade and could determine if I keep financial aid.” You might even argue that both ways of thinking are looking at the bigger picture, just different aspects of it. The best way to beat this problem is to become a master at making time for all the important priorities in your life.

Perfectionism

Sometimes, you may just delay projects because you want it to turn out perfectly. You might think it’d be better to put it off till you have more time to devote to it. Or you draw out the assignment so you can spend more time refining every last detail.

Have you heard the phrase, “Done is better than perfect”? If you procrastinate because of perfectionism, make this your new motto.

Tips to beat procrastination

Distraction-proof your workspace

While you’re working, turn your phone on “Do Not Disturb.” Set daily limits on your social media use-or, if you’re really brave, you could even delete the apps from your phone (and just access them from your computer). Keep the TV off-or work in a different room. Sit at a designated workspace-a desk, if you can. Make sure it’s comfortable enough, but not so comfortable that you want to fall asleep (sorry, that means no more working from your bed).

Break tasks into bite-sized chunks

Set smaller deadlines for smaller tasks leading up to the big task. OR if that’s too overwhelming, just decide on one small task at a time. You might use a Pomodoro timer or an app, like Focus Keeper (available in the Apple App Store and Google Play), to help you focus for a chunk of time. Use a planner to keep track of tasks and self-assign deadlines.

Schedule things that need to happen on a regular basis. Figure out the times during the day that you’re most productive in different areas (work, physical, chores, leisure, etc.) so you can schedule tasks to when you’ll be able to do them most competently and efficiently.

Start with 5 minutes

If you’re having trouble staying focused, challenge yourself to really focus on the task at hand for just 5 or 10 minutes. Really plunge into it and give full effort for these few minutes. If, after 5 minutes, you don’t feel engaged and still don’t want to do it, you can walk away for now. Most of the time, 5 focused minutes, though short, is enough time to get you in the zone of working on that project-and then you’ll be ready to continue for a longer period of time.

Manage your emotions

If your emotions and/or mental health do happen to be the things getting in the way of your productivity, learn to manage your emotions in a healthy way. Here are some things you might try to deal with them:

• Write in a journal regularly to express those pent-up feelings
• Exercise
• Invest consistent time in a hobby that feels therapeutic for you (art, writing, crafting, games, reading, etc.)
• Practice self-forgiveness and self-compassion
• Get therapy if you feel you need it

Schedule these bits of self-care so they are built into your week, instead of used to delay other important tasks that need to get done.

Track your time

Track the way you currently spend your time. Laura Vanderkam’s book “ 168 Hours: You Have More Time Than You Think “ explains all the details for how to do this. Basically, it works like a budget. Keeping track of what you actually do with your time helps you see any time you might be wasting, or where you might be able to fit in more. As Vanderkam says, you have more time than you think you do.

Rewards help our brains understand when we’ve done something good, and helps us want to repeat that behavior in the future. Whenever you complete a small task or a big project, give yourself a little reward-a treat, a shopping trip, or a bit of free time to do something you enjoy.

Beating procrastination is a lifelong effort. Adopt these practices and turn them into habits. Before you know it, you’ll be conquering projects efficiently, and still have time left over to hang with family or friends, turn to your hobbies, or relax.

Originally published at https://parkwriters.com on April 21, 2021.