Um, er … we’ll get back to you on that.
We’re joking, of course, but you know the drill. We’ve all put things off. We’ve all waited until the last minute to study for a test. We’ve all probably missed out on something special because we delayed the decision for too long.
But why? Is there a common thread to why people procrastinate?
“We are unable to regulate the emotions we associate with a task,” says Jessica Gage, Psychology Department Co-Chair at Portage Learning and a licensed professional counselor. “Getting to the heart of what we’re actually avoiding is paramount to setting ourselves up for success.”
Read on as we define procrastination, explore the reasons we procrastinate, and share some solutions for how to overcome procrastination when the temptation strikes.
What is Procrastination?
Before we can defeat procrastination in our lives, we’ve got to be able to define it. According to Psychology Today, procrastination refers to the voluntary postponement of an unpleasant task, often against our better judgment. Some common tasks we procrastinate over include work and studying, household chores, managing our finances, and physical fitness.
About 20 percent of our population can be described as habitual procrastinators. We INTEND to complete a task — just not right now. But those known as chronic avoiders can evade assignments indefinitely. The difference can be summed up in these two phrases:
- Procrastination — “I’ll get to it later.”
- Avoidance — “I don’t want to face this at all.”
In other instances, an underlying medical condition may play a role. Examples include clinical depression, Obsessive Compulsive Disorder, and Attention-Deficit/Hyperactivity Disorder.
“If you’re noticing a pattern, get connected with a counselor or a behavioral specialist,” Professor Gage suggests. She also recommends completing this free online screening and taking it to your appointment to start the conversation.
So, why do the rest of us procrastinate? Professor Gage believes the reasons run deeper than social media distractions, a lack of discipline, or the occasional “I don’t feel like it.”
Fear of Failure
This type of procrastination often arises when the stakes are high, such as studying for an important exam, starting a major project at work, or applying for a new job. “This can be linked to the ‘just right’ feeling that we are trying to achieve,” Professor Gage explains. “Sometimes making the ‘wrong’ choice is the best choice because it allows our brains to experience survival outside of perfection — it breaks the cycle.”
Feeling Overwhelmed
Students and employees who aren’t sure where — or how — to start a particular project often succumb to this type of procrastination. Our brain perceives a large task as a threat and it’s attempting to protect us from overload. Author and speaker Brené Brown writes, “Overwhelm is a state of emotional flooding. It’s our body’s way of saying, ‘I’m done.’ ”
Instant Gratification
Of course it’s more appealing to devour a pint of ice cream and binge a show on Netflix than it is to clear out your closet. Of course it’s more fun to meet your friends for happy hour than it is to hit the gym for a workout. Ever heard a teacher or coach utter the line, “Easy life today, hard life tomorrow?” They’re speaking truth.
Now that we know what procrastination is and why we fall into it, how do we overcome it? Professor Gage offers the following tips:
How to Overcome Procrastination
Conduct a self-check — Take an inventory of your general self-care: physical, social, emotional, intellectual, and spiritual. “Which areas have you been neglecting? How can you build in some time to bring balance back into your life? Your productivity does not define you,” she points out, “and it pays to make sure your goals are realistic and sustainable.”
Add some structure — List all the things on your mind when you’re overwhelmed and ask ChatGPT to categorize them for you. Sometimes, a little more structure is all we need to help us decide where to start.
Chunk Your Tasks — “Dopamine hits are real, so breaking down long-term goals into shorter, more manageable chunks will help us get the gratification we need along the way,” Professor Gage says. “I think of them as being similar to the mile markers along the route of a marathon. Mile six is a lot more bearable when there’s a water station and snacks.”
Find Your Friends — Having a companion on your journey can be a huge help. Not only can they cheer you on, but they can also correct some of those lies your inner critic might be whispering. “If my best friend hears me say that I feel like I can’t do something, she’s quick to respond with all the things I’ve overcome in the past that have prepared me for the task ahead,” she notes. “Have someone on your team who believes in you even when it might be challenging to believe in yourself.”
Evaluate yourself honestly — But be sure to add some self-compassion. Instead of more discipline around budgeting, maybe you need emotional coping skills to battle the discomfort of bills in your mailbox. “Avoiding those envelopes will only increase your anxious response over time,” Professor Gage emphasizes, “so utilizing coping skills will help you build distress tolerance.”
Pair Have-To with Get-To — “It’s an old psychology trick that actually works,” she explains. “I might not want to fold laundry, but I can do it while I’m listening to my favorite songs. I might not want to clean my kitchen, but I’ll find a way if I’m waiting to watch my favorite show until the sink is empty.”
Handle Your Home Screen — As we’re all aware, doomscrolling is a very real thing, but most of us don’t want to delete our apps. Professor Gage suggests rearranging them on your phone and replacing your social media apps with list makers, LinkedIn, or something for mindfulness. “You’ll be surprised how many times your thumb chooses your to-do list because it’s on autopilot looking for a mindless scroll.”
Key Takeaways So, fellow procrastinators, where do we go from here? Based on the advice of Professor Gage, we now know …
- Procrastination is common, but it can be managed
- Understanding your “why” is the first step to overcoming it
- Small, consistent changes can lead to big improvements over time.
Maybe it is true that good things come to those who wait. But even better things happen for those who tackle their tasks today.
And now you know how to do that.
(Did you know all Portage Learning students have access to a team of coaches who can help you overcome procrastination and other challenges you might encounter as you move through your course? And if you’ve been thinking about studying with us, the start of a new year is a great time to enroll. View our complete course list here.)
