Procrastination is often linked with laziness and apathy, but there is much more to it. For example, a procrastinator might not be lazy and, in fact, can be a perfectionist by virtue. Sounds weird, right?
Procrastination is the act of delaying the work at hand. Though counterintuitive, it is not the same as laziness, which is just the unwillingness to work and lack of energy. While laziness is a physical aspect, procrastination is a psychological phenomenon.
The Mind and Time
Our mind does not process time well. We have a very vague sense of how the future would look. Consequently, you wouldn’t feel the same level of fear a month before a deadline as you would a few days before it. This disconnect holds us back from carrying out tasks that our conscious mind knows are significant.
Procrastination is also linked to value judgment and creates a vicious cycle that increases the inertia to get back on track. Furthermore, it is causal in nature: if you’ve been putting something off for six days, you’re statistically likely to do it for the seventh.
Emotional Regulation
Procrastination is deeply associated with difficulty in emotional regulation. If we learn to deal with our emotions rather than avoid them, that same resilience reflects in our work habits. Acknowledging that we are procrastinating is the essential first step to breaking the habit.
Self-Assessment: Are You Procrastinating?
To identify your patterns, ask yourself these questions:
- What do you do instead? Is it nothing, or something less critical? (If it's something more important, that may be "good" procrastination).
- The Time-Crunch Myth: Do you overestimate your ability to finish a task in less time as the deadline approaches?
- Avoidance: Do you try to ignore the task, hoping to escape the consequences by not thinking about it?
- Fear of Failure: Do you worry you might mess up, feeling it's "safer" to look lazy than incompetent?
- The Planning Trap: Do you spend so much time planning that you never actually start the work?
If you answered "yes" to any of these, acknowledge the form it takes. Recognition is the first step toward change.
Moving Toward Effective Action
To stop procrastinating, one must be pragmatic. Progress happens through incremental steps and the implementation of SMART goals:
- Short-term
- These provide an immediate dopamine rush upon completion, motivating you to keep going.
- Measurable
- Instead of "being healthier," try "running four times a week." Specificity allows you to track progress.
- Achievable & Relevant
- Ensure the goal is within your current limitations and aligns with your broader objectives.
- Time-bound
- A deadline like "by the end of this week" forces the subconscious mind to engage and helps break the goal into manageable chunks.