Before we get into the details of procrastination, let’s look at the science behind procrastination. Some of us have struggle with this habit for many years, but don’t know the full story. It is fair to say that procrastination can produce both positive and negative outcomes.
Psychological researchers now recognize that there’s far more to procrastination than simply putting something off until tomorrow. True procrastination is a complicated failure of self-regulation: experts define it as the voluntary delay of some important task that we intend to do, despite knowing that we’ll suffer as a result.
In its lowest denominator, procrastination boils down to a battle between the limbic system and the prefrontal cortex which occurs in the brain. The limbic system is a set of brain structures containing and controlling the amount of pleasure and relaxation that a person will naturally feel and the keeper of the happy hormones. On the other hand, the prefrontal cortex, less developed and thus weaker, controls planning and decision making and the amount of planning the mind must go through. So often times the limbic system wins out, leading towards procrastination.
When it’s all said and done, procrastination far outweighs the temporary benefits. On the other hand, the procrastinators earned lower grades than other students and have higher amounts of stress and illness which adversely affects the quality of their work.
We all have tendencies to procrastinate, but the difference between the ones who do procrastinate and the others who do not is self-discipline or self-control. The individuals that are determined to stick to the task even during the dull, mundane, and non-rewarding times will realize true success. They exemplify a high degree of self-confidence, focus, and commitment that personify who they truly are.
2 Types of Procrastinators:
Type 1: The person that procrastinating may have the same qualities as the one non-procrastinator. However, research shows that some people, regardless of his qualities, intentionally procrastinate because of the rush they experience, the longer they wait to complete an assignment. Do you know individuals who share that they do their best work at the last minute? It’s all about the rush; cutting it close and still being victorious.
The rush is a good feeling that comes with the expectation of getting a reward every time a task or assignment is completed. The hormone, dopamine, continues to run through the brain during these “rush” situations causing a person to lose his sense of control.
Type 2: The hesitators who avoid procrastinating but at the same time delay or put assignments off until no time is left. They want to meet deadlines, but seem unable to push and motivate themselves so they end up doing nothing until the due date is upon them.
Four Reasons Procrastination can be costly to a person’s life:
1. It can cause individuals to mismanage their time by losing track of when assignments are due causing setbacks and frustrations and that is not good
2. Delaying with the thought that there is much time ahead to complete the project is problematic. By delaying you can miss opportunities that may not come around again, such as a promotion or salary increase. It’s possible your manager is giving you an opportunity to test your timeliness and ability to lead a team.
3. Procrastination in a team project can create challenges for the entire team. Imagine two members of the team are behind in their assignments or have not even done the necessary research for the expected outcomes. This can create frustrations, anxiety, stress and even embarrassments if the deadline was not met.
4. H&R Block surveys found that people cost themselves hundreds of dollars by rushing to prepare income taxes near the April 15 deadline.
Evaluate the causes below to heighten your awareness in identifying why you procrastinate.
The rush is a good feeling that comes with the expectation of getting a reward every time a task or assignment is completed. The hormone, dopamine, continues to run through the brain during these “rush” situations causing a person to lose his sense of control.
Lack of motivation particularly when the project or task is dull, boring or uninteresting. Think of ways you can motivate yourself by looking at the bigger picture.
Fading excitement can reduce a person's involvement to the point of delaying the project. Initially, a person can be very focused on doing exciting and interesting projects by taking action, but when the excitement fades, so does the involvement.
Fear of failure can cause us to stop dead in our tracks. Instead of exercising courage to plunge ahead, you take the easy road out by postponing, delaying or going to the next shiny thing.
Low self-esteem or lack of confidence can generate a false sense of inability to get the job done and as such the person may unconsciously switch to doing other non-related things in order to boost his self-worth.
Tools to Use in Overcoming Procrastination:
Now that you know why you procrastinate, study these “9 Practical Ways to Avoid Procrastination” to assist you in overcoming those embedded bad habits.
1. Determine Desired Outcomes: Start by setting realistic goals to keep you on track. Figure out what is the ultimate outcome you are seeking and ponder this question: "Do I truly want the gold at the end of the rainbow?"
2. Stop Delaying: The biggest part of procrastination is having that desire to put off important tasks until the last minute. Now you are rushing to get things done, your stress and anxiety levels have gone up. You may have left off valuable data and most importantly your productivity level had dropped. If , on the other hand, you had applied adequate time to complete the different parts of the project, think of how different the outcome would be. It’s a win win for all. You completed the project on time and produced high quality project that pleased your manager.
3. Ask Yourself these questions:
a. Did I impress my manager with a high quality report?
b. Was this report my best?
c. Would this hamper me from the promotion I had my eyes on?
d. Moving forward, what can I do differently?
4. Set Realistic Goals. According to Eric Fisher, Productivity Podcaster, begin with a manageable to-do list. Initially, keep the list to 5-7 items per day. Too many items can be overwhelming which can slow you down and decrease your productivity. As you go through the list tackle the biggest or most difficult job first and once it’s done you can focus on the other items making the job easier. Keep using the list until it becomes a habit. It is okay to reward yourself!.
5. Leverage Past Feelings: Think of the feelings of past accomplishments when you've successfully completed a project. This can be a great motivator to repeat those feelings. Oftentimes, it is the end result that keeps us going.
6. Avoid Lost Opportunity Syndrome: What opportunities have you lost because you did not act swiftly? Make a personal resolve that this will not happen again. A committed determination changes the perspective and enhances the desire.
7. Select an Accountability Partner: Get an accountability partner to hold your "feet to the fire" so that you are more likely to meet your target. Working alone for long periods of time can drain your motivation, but having a fresh and different perspective often helps.
8. Avoid Falling Back on Old Habits: It takes more than a shallow attempt to overcome procrastination. Because the habit is so ingrained in us we often overlook the cause of some of the decisions we make. So if you tried and it didn't work, don't give up. Take a positive approach with every setback.
9. Stay on Track: Start with baby steps. Take one thing you often put off and do a head check as to what caused you to delay. Then work on that one thing until it becomes a part of you. Be very conscious of your thinking and doing.
If you have tried all the above and additional things on your own and they didn't work, maybe it’s time to get professional coaching to assist you in attaining clarity, support to find workable solutions.
As a professional business and life Coach, I've coached individuals to overcome blockers that impede progress, such as low self-esteem, inability to invest in themselves, and lack of commitment. Don't let this happen to you. Let’s talk. Contact me for a FREE 30-minute awareness session.