May 15, 2023
Has there ever been a time when you’ve needed to get something done but ended up postponing it until the last possible moment? Do you often find yourself pushing tasks until the eleventh hour? Rest assured, you are not alone. This act of voluntarily and unnecessarily delaying tasks, known as “procrastination”, often leads to missed deadlines, compromised work quality, and heightened stress and anxiety levels. Despite these adverse effects, a significant number of people grapple with procrastination regularly.
Procrastination is indeed not a new phenomenon. It has been a part of human behavior for centuries, possibly as long as humans have had responsibilities and tasks to perform. Here’s a brief overview:
Historical Perspective of Procrastination:
The term “procrastination” itself stems from the Latin word “procrastinare,” which means “to put off until tomorrow.” Even in ancient times, there’s evidence that people struggled with delaying tasks. The Greek poet Hesiod, who lived around the same time as Homer, warned against procrastination in his works, advising not to “put your work off till tomorrow and the day after.” Greek orator Cicero described procrastination as “hateful” in the conduct of affairs.
The concept of procrastination is also addressed in religious and philosophical teachings. In Christian teachings, for example, procrastination is often viewed as a form of sloth, one of the seven deadly sins. In Islamic teachings, procrastination, particularly in matters of religion, is discouraged.
“To Put Off Until Tomorrow.”
In the 18th century, Samuel Johnson and Edward Young, both renowned British writers, discussed procrastination in their works, highlighting it as a significant issue of their time. Johnson regarded it as “one of the general weaknesses” that “prevail to a greater or lesser degree in every mind,” and Young called it the “thief of time.”
Modern research into procrastination began in earnest in the 20th century, mainly focusing on understanding its psychological aspects. Early researchers like Sigmund Freud proposed theories on procrastination centered around the idea of the “pleasure principle” – the human tendency to avoid pain and seek pleasure, which can lead to delaying tasks that might cause discomfort.
In the 21st century, the phenomenon of procrastination has become more prevalent and is a common subject of study in psychology and behavioural economics. It is now understood to be a self-regulatory failure and is associated with aspects such as difficulty in managing time, impulsivity, difficulty in staying focused, and fear of failure.
Overall, while the triggers and nature of tasks have evolved over time – from hunting and gathering food in prehistoric times to meeting deadlines in the digital age – the tendency to procrastinate seems to be a consistent aspect of human behavior. This persistence suggests that procrastination may have deep roots in human psychology and behavior, perhaps as a coping mechanism for stress or as a result of the constant struggle between our present and future selves.
In recent years, curiosity about the science underpinning procrastination and its impact on day-to-day human behavior has grown. Researchers and scientists have undertaken numerous studies to delve into the environmental, biological, and psychological aspects that fuel procrastination. The ultimate goal is to better comprehend it’s workings and devise effective techniques to help individuals conquer it.
The Science Surrounding Procrastination
Let’s plunge into the science surrounding procrastination, offering a detailed overview of its impacts and causes. This includes a variety of procrastination triggers, ranging from brain chemistry to distractions, and the potential negative consequences it may inflict on our physical and mental health. Furthermore, we’ll discuss therapeutic and lifestyle changes that can aid in overcoming procrastination, such as cognitive behavioural therapy (CBT).
The Association for Psychological Science characterizes genuine procrastination as a self-regulation failure, wherein individuals postpone tasks despite knowing the repercussions of their inaction. But what triggers this self-sabotaging behavior?
Interestingly, a biological rationale exists. From a scientific perspective, procrastination transpires when an individual confronts an activity they perceive as unpleasant, instigating a clash between the limbic system (which modulates memory and emotions and houses the pleasure centre) and the prefrontal cortex (which serves as the internal planner). The limbic system, which motivates us to seek immediate gratification, typically prevails, causing us to procrastinate tasks perceived as unpleasant. The prefrontal cortex, which oversees decision-making, requires deliberate effort to counter procrastination.
Professor Laura A. Rabin and her team at the University of Brooklyn were among the pioneers to study this. The prefrontal cortex governs executive functions like planning complex cognitive behavior, moderating social behavior, personality expression, decision-making, and more. Rabin and her team discovered that the execution of executive functions such as initiating, planning, organizing, and task monitoring significantly predicted academic procrastination, in addition to increased age and lower conscientiousness.
Research also suggests a possible link between dopamine, a neurotransmitter influencing motivation, reward, and impulse control, and procrastination. While increased dopamine levels can sometimes boost impulsivity, they can also enhance motivation and goal-oriented focus. However, these findings are not definitive.
“Anxiety can also trigger procrastination”.
A few studies propose that genetics might also contribute to procrastination, though the evidence isn’t strong enough to establish a concrete connection. These studies do indicate a potential correlation between procrastination and psychological conditions such as mood and emotions.
Indeed, mood and emotions considerably impact procrastination, as supported by several studies. For instance, Fuschia Sirois and Timothy Pychyl found that temptation could override self-control only if it improves present emotions.
Other factors such as fear of failure, perfectionism, and avoidance can also induce procrastination. A study by Lital Yosopov from the University of Western Ontario discovered that the fear of failure could make individuals believe that failing in one task means they are incompetent in all areas. Coupled with the desire for perfection, this fear can lead to task delay or avoidance. Issues of self-disapproval, self-criticism and a poor self-image, self-doubt can all play a role.
“Procrastination Is A Complex Issue With Numerous Causes”.
Anxiety can also trigger procrastination, as individuals may evade tasks they find overwhelming or anxiety-inducing. A study by Joseph R. Ferrari and Dianne M. Tice corroborates this, showing that chronic procrastinators often shy away from crucial tasks but willingly engage in tasks labeled as fun.
Environmental factors such as long deadlines, excessive flexibility in study or work environments, temptations, and distractions can also fuel procrastination. Frode Svartdal and his team’s study found these factors to be significant contributors to procrastination in academic settings.
Therefore, procrastination is a complex issue with numerous causes, making it a critical research subject due to its widespread occurrence. It’s not just about laziness or poor time management; it’s a multifaceted problem that involves elements of biology, psychology, and environmental conditions. Understanding these elements can help us develop strategies to combat procrastination, whether it’s through therapy, lifestyle changes, or adjustments to our work and study environments.
In the next part of this exploration, we’ll look at some of the interventions that have been found to be effective, as well as ways to manage procrastination in our everyday lives.
Consequences of Procrastination
A myriad of studies suggest that procrastination can have a profound effect on both productivity and mental and physical health. Procrastination has been linked to elevated levels of stress and anxiety, poor sleep quality, and other adverse outcomes. Research led by Fred Johansson has demonstrated a correlation between procrastination in university students and heightened levels of depression, anxiety, and stress. Moreover, a 2016 study helmed by Manfred E. Beutel identified that procrastination can also result in diminished satisfaction in various areas, including work and income.
Evidence also suggests a relationship between procrastination and suboptimal physical health. For instance, Sirois et al. found that those who procrastinate were less likely to keep up with routine medical and dental appointments, implying an increased risk of health complications. Another of Sirois’ studies found a correlation between procrastination and inadequate management of conditions such as heart disease and hypertension. It seems that procrastination does not only have mental health implications but also potentially harmful physical health effects.
Furthermore, procrastination has been found to negatively affect productivity, although the research in this area is somewhat mixed. A study conducted by Qun G. Jiao and his team discovered that graduate students who were the biggest procrastinators, primarily due to task aversion, tended to underperform on term papers, assignments, and administrative tasks. Procrastination can lead to missed deadlines, substandard work, and job dissatisfaction. It can also lead to strained interpersonal relationships, which can, in turn, exacerbate negative mental health outcomes.
Alexandre Normand via wikimedia.org
Combatting Procrastination
One effective tool for tackling chronic procrastination, according to research, is cognitive behavioural therapy (CBT). CBT is a psychological treatment that focuses on modifying detrimental thought and behavior patterns. It includes identifying and challenging negative thoughts and beliefs and establishing coping mechanisms to overcome them. A study by Alexander Rozental and his team found CBT to be an effective intervention for severe procrastinators, particularly when delivered in a group therapy setting, which appeared to provide lasting benefits.
These findings align with a meta-analysis by Wendelien van Eerde and Katrin B. Klingsieck, who found that CBT was more effective in reducing procrastination compared to other interventions, regardless of the duration of the therapy.
However, for those who do not suffer from chronic procrastination but still struggle occasionally, there are strategies to help achieve goals without succumbing to procrastination. The mantra “work smarter, not harder” rings true in this context. Tactics such as breaking tasks into smaller, manageable parts can make them less daunting. Setting realistic goals can help reduce feelings of inadequacy or failure. Minimizing distractions, like social media or TV, can also enhance focus and productivity. These changes, though seemingly small, can significantly improve productivity.
Considering that low dopamine levels in the brain can contribute to procrastination, lifestyle adjustments like regular exercise and improved sleep habits can help increase dopamine levels and mitigate procrastination.
Procrastination, a widespread issue, can negatively affect productivity, mental health, and physical well-being. It can be viewed as a battle between the brain’s pleasure and planning centres, influenced by factors like genetics, mood, fear of failure, perfectionism, and avoidance. External variables, such as prolonged deadlines, distractions, and temptations, can also foster procrastination.
For chronic procrastinators, professional assistance in the form of CBT can be beneficial. Those battling more sporadic, day-to-day procrastination might find lifestyle adjustments useful in reaching their goals more efficiently. Despite the challenges associated with procrastination, with the right resources, it can be managed effectively.
Implications of Technology on Procrastination
Modern technology can be a double-edged sword when it comes to procrastination. On one hand, digital distractions such as social media, online gaming, and streaming platforms can lure individuals away from their responsibilities, thereby fostering procrastination. A study conducted by Kandell in 1998 found that university students who frequently checked their emails were more prone to procrastination. Another research conducted by Mark and colleagues in 2012 demonstrated that constant interruptions from technology could lead to a decrease in productivity.
On the other hand, technology can also provide tools to combat procrastination. Various apps and software are available that aim to improve productivity by helping users manage their time more effectively, block distracting websites, or break tasks into manageable chunks using techniques like the “Pomodoro Technique”.
The “Pomodoro Technique” is an excellent time management method based on 25-minute stretches of focused work broken by five-minute breaks. Longer breaks, typically 15 to 30 minutes, are taken after four consecutive work intervals.
Research has shown that these digital tools can have a significant positive impact. A study by Lin and colleagues in 2015 found that students who used time management apps showed a decrease in procrastination and an increase in academic performance.
Moreover, as technology increasingly integrates into healthcare, online or app-based CBT programs have become more accessible. Such platforms can offer convenient, cost-effective, and stigma-free treatment for those struggling with chronic procrastination. The effectiveness of these digital CBT interventions has been supported by research, including a study by Andersson and colleagues in 2019.
In conclusion, while technology can certainly contribute to procrastination, it also offers innovative solutions to help individuals manage their time better, reduce distractions, and access effective treatments like CBT. As such, it plays a crucial role in both the problem and solution to procrastination in our modern digital age.
