Procrastination is something many of us experience, with us often putting off tasks we know we should complete. While it may seem like laziness, it’s rooted in deeper psychological factors.
Fear of failure: when faced with challenging tasks, our brain may trigger stress, leading us to avoid the task to prevent feeling inadequate. This is often linked to anxiety and perfectionism, where the fear of judgment causes delay, and postponing gives a false sense of safety.
Poor time management: people often underestimate how long a task will take, thinking they can finish it at the last minute. Instant gratification, a dopamine-based mechanism, also plays a role: our brains prefer immediate rewards, like scrolling social media, over the delayed satisfaction of completing important tasks and reaching long-term goals.
The brain: finally, our brains are naturally wired to steer us away from discomfort and pain – whether physical, like going to the gym, or psychological, like having a tough conversation – which can also cause us to delay the task.
So, how do we stop procrastinating?
Mindfully accept the situation and identify the cause. Be kind to yourself: feeling guilty or worthless will only paralyse you more.
Break tasks into smaller steps. Large tasks can feel overwhelming but breaking them into smaller, manageable chunks makes it easier to start.
Set clear deadlines and stick to them. Self-imposed deadlines create urgency, so stay disciplined when meeting them.
Use the two-minute rule. If a task will take less than two minutes, do it right away. This prevents small tasks from piling up and reduces the mental burden of having many unfinished items.
Prioritise long-term rewards. Challenge your beliefs about temporary discomfort and remind yourself of the long-term benefits of completing a task. Focus on the joy and pride it will bring you once finished.
But gift yourself short-term rewards, too. Yes, after working two hours on your task, you totally deserve that ice cream.
Limit distractions. Identify what commonly diverts your attention, whether it’s your phone, social media or other stimuli. Set up a workspace that minimises these distractions.
By understanding the root causes of procrastination and applying effective strategies to overcome it, we can break the habit, boost our efficiency and achieve our goals, fostering both personal growth and a sense of accomplishment.