Procrastination – What Is It and How Do We Stop?

Procrastination – What Is It and How Do We Stop?

16 January 2025

Procrastination is the action of delaying or postponing something even when there are negative consequences from doing so. It usually occurs when activities are thought to require too much effort or attention, or if it elicits uncomfortable feelings such as anxiety. Everyone experiences procrastination at some point in their life, from putting off the household chores, delaying the start of a new fitness routine, to not checking in on work emails. People who engage in it can often be labelled as ‘lazy’ or ‘unorganised’, but procrastination is a psychological process that is influenced by our thoughts and feelings. It can be a huge roadblock and a hindrance to productivity, so it is important to understand why we procrastinate.

Why Do We Procrastinate?

  1. Fear of Failure – some people may delay doing a task because they are afraid of not doing it well or good enough.
  2. Task Aversion – tasks that are boring or overwhelming tend to be postponed as our brains are wired to seek pleasurable activities and avoid discomfort.
  3. Decision Fatigue – when we have too many choices, we can become tired as our cognitive resources run out. Procrastination serves to aid in the short-term by avoiding the task at hand and provide temporary relief.
  4. Perfectionism – like a fear of failure, perfectionists may delay a task in fear of making a mistake and not completing the task ‘perfectly’. This occurs due to the high standards perfectionists often set for themselves.

How Do We Stop Procrastinating?

  1. Break Tasks Down – large tasks can feel overwhelming, and therefore more likely to be postponed. Try to break it down into smaller more manageable chunks. Using this method can also provide a sense of achievement as you complete the smaller tasks and motivate you to do more.
  2. Practice Self-Compassion – recognise that procrastination is a human experience. Being critical will only hinder your progress more, be kind to yourself so you can engage with the task with a positive mindset.
  3. Limit Distractions – as we are pleasure-seeking individuals, removing distractions can be a sure way to reduce the chance of procrastinating. Find a quiet space or put your phone on airplane mode to increase your chances of maintaining focus.
  4. Address Emotional Barriers – if your procrastination is linked to a fear of failure, perfectionism, or anxiety, consider some therapeutic strategies. Engaging in cognitive behavioural therapy or mindfulness can be helpful in keeping those negative thoughts and feelings at bay.

Additional Resource

Procrastination – What Is It and How Do We Stop?
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