Can’t seem to quit the habit of procrastinating? Psychology behind procrastination and how to get it fixed
Just one more episode, after that I will turn the TV off, one more insta reels, after that I will never touch the phone for the day; this is last time I am gossiping to my bestie, after that I will switch my phone off; these types of thoughts keep coming on your mind, even then you keep delaying the important tasks to do. Whether it is scrolling through social media like insta reels, gossiping with your friends on unnecessary topics or keep watching your favourite web series on TV, you find yourself stuck in this ”a little more ” thought cycle. If this is happening with you, you are not alone. Everyone – students, professionals and even big achievers procrastinate. But what makes us procrastinate even when we know it hurts us. Here we will explore the psychology behind Procrastination and the ways to fix it.
What is Procrastination?
Procrastination in simple words can be understood as a habit of delaying the tasks that you think, is necessary, but can be done later. You are intended to do the tasks but there is something in you that is barring you to do the task now. Here don’t get confused Procrastination as Laziness. Laziness is simply an act of not doing because you are not interested in doing the things at all. You don’t concern the outcomes in laziness. But procrastination makes you concerned about the outcomes of delaying the tasks but yet you are not willing to complete the task and want to leave it for other day.
Psychology behind Procrastination
1. We fail to check emotional regulation
As per psychologists, People often consider procrastination as a time-management problem. But in reality, it is not a time-management problem, it is an emotional problem. We unconsciously tend to develop a tendency of delaying tasks to avoid fear of failure, stress, boredom and self-doubt. In this unpleasant situation, our brain seeks instant relief through engaging itself in distractions such as scrolling insta pages/reels or checking out messages or watching episodes of web-series.
2.Thoughts like fear of failure and whether we would be able to do the task perfectly
It is generally seen that many of the procrastinators have perfections in their tasks. Still, they often delay doing the task in the fear of what if they unable to finish the task perfectly. This fear of failure works as a mental block and finally leads to delaying.
3. Not mentally prepared to face self-criticism
People who procrastinate often take incompleteness of the tasks as their inability to perform well personally. This fills them with guilt and self-criticism. So, to avoid these feelings, they start delaying work in want of avoiding self-criticism. They unintentionally find themselves caught in the vicious negative emotional cycle of — more you delay, worse you feel, worse you feel, more you delay.
4. Chemistry of Brain
The key brain region that regulates emotions like stress, aggression and anxiety is Amygdala. This Amygdala triggers negative emotions about the tasks. Another part of the brain Prefrontal Cortex is responsible for maintaining the focus while doing the tasks. Procrastinators often struggle to make a balance between these inner conflicts of emotions and generally choose short-term pleasure over long-term benefits.
How to get procrastination fixed
First thing, to fix your procrastination habit is to make your goal smaller. It is human tendency to avoid the larger tasks as it makes us feel intimidate. Divide the tasks into smaller ones so that it can be managed successfully to avoid boredom.
Secondly, set deadlines clearly. It is in human behaviour that we keep delaying the tasks until it is urgency. Make a timeline that is realistic and stick to it without any distractions.
Third, your environment plays a crucial role in finishing the tasks without procrastinating. While doing your tasks, minimize the distractions. Keep your mobile phone in another room or use DND (do not disturb) feature of your phone.
Fourth, don’t feel guilt. Procrastination is a human tendency. Sefl-criticism of not completing the tasks only makes the condition worse. Small things matter a lot as these build momentum and overcome mental resistance.
Last but most important thing to quit the habit of Procrastinating is to visualize the end reward. We often feel motivated when we start realising that how good it feels when we complete our task. This sense of good feeling make you engage in your tasks.
It is natural human behaviour to procrastinate. Don’t compare it with a sign of weakness. Your small step today promises a good future ahead. Always remember the saying of Jannet Dailey “Someday is not the day of the week“.