Procrastination - what causes it and how do you get out of it

Do you find yourself procrastinating often? Is watching a video or scrolling through your social media more appealing than finishing a task or an assignment? Do you find yourself often delaying and postponing tasks even when you know it would be better to do them sooner than later? Unfinished tasks or work often lead to stress and once trapped in that vicious cycle of avoiding mounting tasks, people find it extremely difficult to step out of it.

Why do people procrastinate then and what are the causes behind it, is it just a bad habit or can it be managed with better tools and discipline? This article will discuss and analyze this topic.

The Cambridge dictionary defines procrastination as ‘to keep delaying something that must be done, often because it is unpleasant or boring’ Procrastination is therefore an active act of delaying or postponing tasks, or decisions despite knowing that doing so may lead to negative consequences.

Some typical symptoms of procrastination include:

Avoidance by delaying tasks
Engaging in less important activities (E.g. checking on social media or browsing through the web).
Fear of not achieving perfect results and fear of criticism.
If the task is too complex, we might feel overwhelmed and that leads to inactivity. Lacking the drive to even initiate the task can create a feeling of helplessness or depression.

The different causes that can lead to procrastination can include

Feeling overwhelmed: The workload seems too large or too complex to even start with. Having too many tasks can make it difficult to prioritize.
Aversion towards certain tasks: Because they seem boring or unpleasant (think of students avoiding studying certain school subjects!)
Anxiety/fear: Avoiding potential criticism or failure.
Indecisiveness: Difficulty in making decisions often from the fear of making the wrong choice.

One of the most common symptoms of procrastination is fear of an unknown and potentially negative outcome.

Recognizing these symptoms is the first step forward addressing procrastination and improving productivity.

Whatever you can do now- Just do it! Don’t postpone even smaller tasks to later - they will accumulate into ‘bigger’ tasks at the end of the day. If you can answer an email which doesn't require deep thought - answer it! If you can place an order by yourself that takes you less than a couple of minutes - order it! If you can clean something in your house - clean it! And so on……
Set clear and realistic deadlines It does not matter if you start with easier or more complex/difficult tasks – it is you who decides the order of what you want to complete. What is important is that you set yourself realistic deadlines you can achieve, e.g. “I will study until dinner time and see how far I’ll get” and not “I’ll have to finish my studies by dinner time”. Even if that would be your goal, it may not always be possible to achieve it. You’ll have to learn to break down tasks into small parts.
Break tasks into small steps (see above point 2)
Remove distractions Your focus should be only on the actual one task you’ll have to do. Multitasking is a myth and does not serve your brain. Our brain and concentration work best if our focus and attention is on a single task. That is how efficient learning works. Distractions are not only limited to phones and social media, noise can be a major distraction as well. Finding a quiet place to finish your tasks will allow your brain to develop to its full potential.
Use a ‘Starting Ritual’ Create a simple habit like making coffee or tea, tidying your workspace that signals it’s time to work!
Reward yourself After completing a task, always reward yourself with something enjoyable. It can be listening to your favorite song, watching an episode of your favorite show, go out for a short walk, or give yourself a small treat etc.

Once you start to implement some of the strategies mentioned above and be disciplined enough to be consistent in using and applying them daily, you will cultivate habits that will help you overcome procrastination. It will not only improve your focus but keep you self-disciplined and motivated in your life.

Ms Irena Constantin is a Occupational & Educational Psychologist who completed her M. Phil (lic. Phil) at the University of Zurich, Switzerland and has specialized in Applied Psychology. Ms Constantin has gained her experience in various fields such as banking, school and clinics.