Procrastination is a common challenge, where we often find ourselves engaging in “busy work” instead of tackling more demanding tasks. In fact, Piers Steel, author of The Procrastination Equation, found that 95 percent of us admit to procrastinating some of the time, with 20 percent considering it chronic and a defining characteristic of their personalities. Another survey reveals the average person spends over two hours each day procrastinating, costing businesses over $27 billion annually. Let’s explore why we procrastinate, the benefits of overcoming this habit, and practical tips to help stop procrastinating. Understanding the root causes of procrastination and developing strategies to combat it can lead to increased productivity, reduced stress, and a more fulfilling work experience.
Why Do We Procrastinate?
We used to think procrastination was caused by poor time management or some moral failing. However, today’s researchers believe it’s more complex than that. Reasons why we procrastinate include:
- Fear of Failure. Many people procrastinate because they fear failure or lack confidence in their abilities. The thought of not meeting expectations can be overwhelming, leading individuals to delay starting a task.
- Perfectionism. Perfectionists often procrastinate because they set impossibly exacting standards for themselves. The fear of not achieving perfection can cause them to delay starting or completing a task.
- Lack of Motivation. When a task seems uninteresting or lacks immediate rewards, it can be challenging to find the motivation to begin. This often leads to procrastination as individuals seek out more enjoyable activities.
- Overwhelm and Anxiety. Large, complex tasks can feel overwhelming and anxiety-inducing. Breaking these tasks into smaller, more manageable parts can seem daunting, leading to avoidance and procrastination.
- Poor Time Management. While not the only reason we procrastinate, inadequate time management skills can contribute to the problem. Without clear priorities and deadlines, it’s easy to fall into the trap of busy work, which feels productive but often lacks significant impact.
- Distractions. Workplace distractions are plentiful – social media, email notifications, and other interruptions can easily divert attention from important tasks, leading to procrastination.
The Benefits of Not Procrastinating
In the moment, watching the latest season of House of the Dragon may seem much more interesting than writing that annual report (and it probably is), but you’ll still have that report hanging over you when you’re done – and less time to make it a quality document. Remember the benefits of not procrastinating:
- Increased Productivity. When you tackle tasks promptly, you can accomplish more in less time. Increased productivity leads to a sense of achievement and progress, fueling further motivation and efficiency.
- Reduced Stress. Research links procrastination to mental health problems such as anxiety, depression, and stress. By managing your tasks effectively and avoiding procrastination, you can maintain a more balanced and calm work environment.
- Improved Quality of Work. Starting tasks early allows for more time to refine and improve the quality of your work. It also provides the opportunity to seek feedback and make necessary adjustments, leading to better outcomes.
- Improved Time Management. By avoiding procrastination, you can develop better time management skills, allowing for more effective prioritization and allocation of your time and resources.
- Greater Job Satisfaction. Completing tasks on time and to a high standard can lead to a greater sense of accomplishment and job satisfaction. This can improve your overall work experience and contribute to career growth.
Tips to Help Stop Procrastinating
Changing such an ingrained habit as procrastination is not easy – but it is possible. Tim Pychyl, author of Solving the Procrastination Puzzle, suggests that the next time you’re tempted to procrastinate, focus on what the next action would be if you were to start it. Doing so takes your mind off your feelings and onto an easily achievable action: “Our research and lived experience show very clearly that once we get started, we’re typically able to keep going. Getting started is everything.” Additional tips include:
- Define Your Objectives. Clearly define your goals and priorities to provide direction and focus. Break down large tasks into smaller, more manageable steps, and prioritize them based on importance and deadlines.
- Plan Your Day. Create a daily schedule that allocates specific time blocks for different tasks. Stick to this schedule to ensure that you dedicate adequate time to high-priority activities and minimize busy work.
- Use Time Management Techniques. Try a variety of time management techniques, like the Pomodoro Technique and time blocking, to discover what works best for you.
- Create a Focused Environment. Identify and eliminate distractions in your work environment. This might involve turning off notifications, setting boundaries with colleagues, or creating a designated workspace.
- Practice Self-Compassion. Acknowledge that everyone procrastinates at times. Practicing self-compassion can reduce the fear of failure and perfectionism, making it easier to start and complete tasks.
- Seek Accountability. Share your goals and deadlines with a colleague, manager, or mentor. Having someone to hold you accountable can increase your commitment to completing tasks on time.
- Celebrate Achievements. Reward yourself for completing tasks, even if they are small. Positive reinforcement can boost motivation and make it easier to tackle future tasks without procrastination.
- Reflect and Adjust. Regularly reflect on your progress and adjust your strategies as needed. Identify what works best for you and make changes to improve your productivity and reduce procrastination.
Final Thoughts
Procrastination is a common issue in the workplace, often driven by fear of failure, perfectionism, lack of motivation, and poor time management. While we think of it as an everyday condition, Joseph Ferrari, Professor of Psychology at DePaul University, has a different opinion: “Let’s put that 20 percent figure in perspective. It’s higher than the number of people who suffer from substance abuse, alcoholism or depression, which are all considered serious disorders.” However, by understanding these underlying causes and implementing effective strategies, you can overcome procrastination and enjoy the many benefits of increased productivity, reduced stress, and greater job satisfaction. Let’s commit to tackling our tasks head-on and making the most of our time and potential.
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Resources
Banks, Kerry. “The pull of procrastination.” University Affairs. 10/28/20. Accessed 8/28/24. https://universityaffairs.ca/features/feature-article/the-pull-of-procrastination
“How much time are your employees spending procrastinating?” Human Resources Online. 2/19/20. Accessed 8/28/24. https://www.humanresourcesonline.net/how-much-time-are-your-employees-spending-procrastinating
Johannson, Fred, MA, Alexander Rozental, PhD, Klara Edlund, PhD, Pierre Côté, PhD, Tobias Sundberg, PhD, Clara Onell, MSc, Ann Rudman, PhD, and Eva Skillgate, PhD. “Associations Between Procrastination and Subsequent Outcomes Among University Students in Sweden.” JAMA Network. 1/4/23. Accessed 8/28/24. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2800006
“Procrastination Quotes.” GoodReads. Accessed 8/28/24. https://www.goodreads.com/quotes/tag/procrastination
“The Salmon of Doubt Quotes.” GoodReads. Accessed 8/28/24. https://www.goodreads.com/work/quotes/809325-the-salmon-of-doubt-hitchhiking-the-galaxy-one-last-time
