Welcome back! In my last post, we delved into the roots of motivation and explored why we might sometimes feel unmotivated. Today, I want to continue that exploration by focusing on a related topic: procrastination. If you haven’t already, I encourage you to check out my previous post before diving into this one.

Procrastination is often mistaken as laziness, but it's a nuanced behavior with underlying causes that merit exploration. By the end of this post, I aim to shed light on the multitude of reasons behind procrastination and provide strategies to overcome it.

Let’s break down our discussion into several sections:

Definition:

Procrastination, as defined by the Merriam-Webster dictionary, is “to intentionally put off doing something that should be done.” However, it's more than just delaying tasks.

To elaborate, researchers have formulated the following definition. Procrastination is “the “present bias in preferences, on account of which agents delay doing unpleasant tasks that they themselves wish they would do sooner.”

To summarize, most people are interested in instant gratification versus delayed gratification.

Understanding the distinction between procrastination and intentional delay is crucial. While procrastination involves delaying essential tasks, intentional delay may stem from valid reasons such as prioritization or preparation.

Causes:

Why do we procrastinate? Below are some common reasons I have observed. However, this is not an exhaustive list.

• The task isn’t enjoyable.

• We opt for instant gratification.

• The task is daunting, and failure is a possibility.

• We strive for perfection.

• We underestimate the time required.

• We disregard the consequences.

• We feel overwhelmed and don’t know where to start.

• Biological factors may also play a role.

Consequences:

Extensive research has explored the consequences of procrastination. Below are the consequences that came to mind when I began writing about this topic:

• Stress and anxiety escalate.

• Deadlines loom, creating pressure.

• Quality suffers due to rushed work. - because there wasn’t enough time to:

  • Think carefully, creatively, or critically about the task - potentially requiring rework

• Blocked minds.

• Time management and productivity decline.

• Severe repercussions such as late fees or performance issues.

Real-Life Examples:

It's important to note that the abovementioned consequences often extend beyond the individual. Take, for example, my son; he is a master at procrastination, and I know it’s because he simply doesn’t want to do the task. Usually, it's his chores, homework, or school projects that he doesn’t like to do. He will wait until the very last minute to start if he starts at all.

I am sure those of us with kids have all experienced the age-old example of the kid telling you the night before they have a project due the next day, and then you’re in a frenzy buying supplies and trying to figure out how to complete the project in such a short window of time. And we all know it’s not the kid that usually does the project; it’s the parent.

In our household, this happened regularly, and it was so bad sometimes that I was blamed for the outcome when his procrastination prompted it. Even though I didn’t want to see my son fail at anything, I had to set boundaries and let him know that his lack of preparedness would not be my emergency. He had to learn that I would not be there to rescue him his whole life. This behavior caused both of us a significant amount of stress.

Here are other scenarios illustrating the impact of procrastination.

• The Workplace: procrastination jeopardizes deadlines, strains professional relationships, hurts trust, and causes unnecessary stress, anxiety, and tension.

• Personal Goals: procrastination can hinder us from achieving our goals, such as pursuing hobbies, learning new skills, or making lifestyle changes like exercising regularly or eating healthier.

• Health and Wellness: procrastination in setting medical appointments, neglecting self-care activities, or putting off critical health-related decisions can have severe consequences.

• Financial Management: procrastination can lead to financial stress and mismanagement of money

Solutions:

Overcoming procrastination requires proactive strategies:

• Practice mindfulness to identify underlying triggers.

• Utilize the Pomodoro Technique for focused work intervals.

• Break tasks into manageable segments.

• Prioritize tasks with lists or planners.

• Celebrate small victories to boost self-belief.

• Consider the consequences of procrastination.

• Tackle tasks promptly to alleviate the mental burden.

Reflecting on my journey, mindfulness, creating prioritized lists, using planners, and confronting disliked tasks head-on have been my go-to strategies. These techniques support me daily as I juggle multiple responsibilities.

I’m eager to hear about the solutions you’ve discovered to tackle procrastination and enhance productivity!

Additional Resources:

Ted Talk:

Tim Urban: Inside the mind of a master procrastinator | TED - Listen to Tim Urban share his procrastination journey.

Podcast:

If you have a podcast app, check out the Blinkist Podcast - 5 Types of Perfectionism. In this podcast, the hosts chat with the author of “The Perfectionists Guide to Losing Control,” Katherine Morgan.

Books:

The Procrastinator's Digest: A Concise Guide to Solving the Procrastination Puzzle - this book shares ways readers can break free from self-destructive ideas and habits.

The Perfectionists Guide to Losing Control - Learn in-depth knowledge of the 5 Types of Perfectionism (I bet you didn’t know there was a procrastinator perfectionist; I know I didn’t)