Ah, procrastination – the art of delaying the inevitable. From binge-watching videos to deep-diving random facts, we’ve all been there. But why do we keep putting things off, and how can we break the cycle?
Procrastination is an all-too-common feature in the lives of everyday people – and it sure shows.
Exhibit A: the presentation tomorrow morning you still haven’t prepared for because every time you sat down to work on it, you realised there were other important tasks to focus on. Like finally getting around to that YouTube video on deep sea creatures that a random colleague recommended. Or gaining new knowledge by uncovering why the word “subtle” is spelled with a silent “b”.
If you can relate, hands up for procrastination being an aspect of your personality – nay, as natural as breathing.
However, while we experience a greater thrill avoiding specific tasks by doing other activities, it comes with some major downsides – mainly the realisation that the task we were avoiding is still there for us to work on, except that we have much less time for it now.
Cue the guilt and panic.
Whether we procrastinate only occasionally, or at every opportune moment, we all have a mental scrapbook filled with multiple illustrations of how such behaviour is a waste of time. Yet we still do it again and again.
Which begs the question: why is it so hard to resist?
When the Need to Procrastinate Kicks In
Firstly, it’s important to note that we don’t procrastinate on everything – just the stuff that feels a little more intimidating to get through. You know, like that big report we need to prep our minds and surroundings to be perfect for before we feel comfortable enough to start typing it up.
And let’s be clear – not all acts of procrastination are completely bad for you. For example, you may delay work on a project by answering emails, or doing some house-cleaning. These tasks still require doing and add to your productivity.
Rather, the problem is that you’re using them as distractions from a more important, albeit challenging, duty.
So why do tasks that require us to devote more time and effort inspire us to work on them later, and do something else for now?
The answer: the very prospect of tackling them can engender feelings of dread and anxiety.
Procrastinating is just our way of coping with the stress by switching our attention to an activity that’s less emotionally taxing for us to perform.
Let’s delve into this idea a little more.
What Happens in the Brain When We Procrastinate
When we procrastinate, the brain experiences a battle between the limbic system, which is responsible for seeking pleasure, and the prefrontal cortex, which is in charge of decision-making and impulse control.
This conflict often results in us opting for short-term enjoyment over long-term goals, and this can explain why procrastinating is so compelling.
The instant gratification we feel triggers a rush of dopamine, a mood-boosting hormone, in our brains. This positive state of being only encourages us to prolong our act of procrastination – which is how a five-minute Instagram scrolling session can suddenly last two hours.
But when we choose to participate in these ephemeral stints of joy over completing more critical assignments, the result can lead us down a spiral of negative consequences and emotions.
Coming Down from the High of Instant Gratification
If personal experience hasn’t taught this already, then it’s time to lay it all out: procrastination can be a bad influence on our lives.
For one, it can lead to increased levels of stress and anxiety as the reality of encroaching deadlines dawn, compromising our mental wellbeing. It also causes us to sleep less, as we forego early bedtimes to finish up the necessary work.
Additionally, it can result in poor work quality due to rushed or last-minute efforts. This can affect our professional reputation, and potentially our employment status.
Furthermore, chronic procrastination can impede personal growth and development by preventing us from reaching our full potential and pursuing our goals, and hurt our self-esteem. It can even go as far as messing with our relationships, with unmet expectations and promises eroding trust.
After all, if we’re willing to prioritise inconsequential indulgences to our detriment, what else can we sacrifice to the altar of procrastination?
Getting Over the Cycle of Avoidance
While it’s ok to procrastinate on things every once in a while, setting our responsibilities aside far too often can weigh heavily on our emotions, and drive a continuous cycle of guilt and lost opportunities.
So how do we conquer this self-sabotaging habit?
- Gain Self-Awareness
The first step to defeating procrastination is awareness.
As advised by Psychologist Amelia Mak of the Heartscape Psychology clinic in CNA: “Be reflective on your own procrastination habits and understand these triggers or any patterns to specific tasks.”
Understanding the underlying reasons behind your avoidance behaviours will help you craft an approach towards change that is best suited for you.
- Develop a Purposeful Strategy
Be mindful about how you want to go about completing your objectives. You can start by breaking up bigger tasks into less daunting, short-term goals.
Minimise any diversions by putting distracting sources, such as your phone, away from your work station.
You can also consider utilising productivity tools, including apps like FocusPomo or Forest, if it helps support your concentration. Feel free to experiment.
- Stay Determined
It has to be said: not every endeavour will be a breeze. Certain tasks need to be done regardless of how it can unnerve you.
To overcome this, you can establish a reward system based on your efforts. For instance, if you’ve managed to complete a decent amount of work, treat yourself to a delicious snack, or let yourself indulge in a little digital entertainment. This can encourage you to keep on track.
Remember, difficult work always feels impossible to do until it’s done. By making the effort to break the habit of procrastination, we can reclaim our time, productivity, and, ultimately, our lives.
Read More
- Understanding Executive Dysfunction, from Symptoms to Management Strategies
- Struggling at Work? Up to 7% of Adults May Have Undiagnosed ADHD
References
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