You have an assignment due at midnight. Suddenly, the urge to clean your room, read a book, scroll through Instagram, or do literally anything else intensifies, even if the other task isn’t more desirable. That is procrastination. It’s tempting to blame laziness, but this runs deeper. An essential component of overcoming hindrances is understanding why we procrastinate.
The Hidden Costs
Procrastination can be called an emotional coping mechanism because, at its core, it is the brain’s way of avoiding discomfort. Everyone’s reasons for procrastination are different, usually masking something more profound, which can be boiled down to one (or more) of the following:
● Fear: The fear of failure is one of the biggest reasons many prefer to avoid rather than commit. It’s easy to say failure teaches, but failure often demotivates people. Past failures, the thought that you could fail, or the constant feeling of doom all cause people to overthink rather than allowing the chance to try.
● Gratification: Small endorphin highs can be addictive, making them more desirable than
something that induces anxiety. Procrastination is linked to the brain’s limbic system, which craves pleasure, overpowering the prefrontal cortex, which is responsible for planning and decision-making.
● Perfectionism: We want conditions to be “just right.” Instead of producing imperfect work, we wait for the mythical perfect moment– something that just never comes.
The real trouble is that procrastination rarely leaves you feeling fine once the gratification and rush of the other task subside. The guilt in the aftermath leaves you feeling worse than before. Delaying tasks creates a constant mental weight; even when we’re “resting,” the undone task is a continuous burden on the mind, causing anxiety and stress. The guilt accumulates every time we procrastinate, making the task seem even less desirable, as it is associated with feelings of self-hatred and self-blame. Ultimately, it can erode your confidence and ability to perform any task, making you less dependable to those around you.
Procrastination is not the Enemy.
Everyone assumes that procrastination is just inherently bad. There are times when procrastination serves as a way to protect you from losing a part of yourself or exhausting yourself. Creative people often procrastinate in search of the right inspiration. The body’s way of saying that it simply cannot go on presents as mental burnout and physical fatigue.
So while you battle procrastination, take a moment to ask yourself: “Why am I actually procrastinating?” Is it fear, or is it something else? There are parts of yourself you only discover when you question yourself at your most vulnerable state. Be honest with yourself, and only then will you actually succeed.
With Women, Yet Another Layer Emerges.
Many women struggle with perfectionism, driven by the hardships of their past and society’s endless expectations. Some say women put things off because we don’t care enough or care too much. The truth is, women have things to plan besides their tasks that are often procrastinated. Every activity can be mentally draining, so when we finally sit down to work on our own goals, our exhaustion takes over. So while the fight wages on, one really has nothing left to give.
Outsmarting yourself
Once you understand the root of your procrastination, you can effectively tackle it. The basis of most psychological solutions is to reframe the perspective, allowing yourself to challenge your mind and work around your problems on your own.
● Schedule breaks: Incentivizing your tasks with a break is a common tactic in most study methods or techniques. This tip enables you to schedule your breaks and time off, giving you something to look forward to. It gives your brain a time limit to work with, knowing that relief is just around the corner.
● Relief as motivation: Getting through a task you procrastinated can be hard. Try picturing yourself in the future: happy, relaxed, and proud. Strive towards making that your reality.
● Compassion over criticism: Allow yourself to procrastinate and tell yourself that it is okay to do it occasionally. The shame and guilt cycle reinforces the feeling of procrastination more than forgiving oneself and allowing for imperfection.
● Reward Progress: In any scenario, effort is significant and should be celebrated. Accepting and being proud of yourself for every step you take will create a sense of pride.
● Take Responsibility: Asking others to help hold you accountable, or training yourself to take responsibility for any past procrastination, will motivate you to prevent it.
There is no right or wrong approach; ultimately, motivation is a state of mind. Deadlines motivate some people, while they deter others. The freedom of time sparks creativity for some, while it makes it impossible for others to do tasks under the illusion of “there is still time.”
It’s not about time, it’s about trusting yourself.
Your brain is wired to seek comfort and avoid pain. Procrastination is a term applied when the “pain” is avoided past the point at which you can do the task well. It is not laziness in its entirety; it runs deeper. Even the tiniest step forward proves something powerful to yourself. You can start, follow through, and trust yourself.
So, remember to ask what’s wrong before beating yourself up. Then, ask yourself what the smallest possible step you can take is. Once you begin, you may surprise yourself at where you end up.
Need some more study tips? Read this!
