PROCRASTINATION
You won’t hear many people complain about not devoting enough time to TV, video games, naps, or eating junk food. But when it comes to math homework, household chores, or updating the resume, it can be difficult just to get started. People who struggle with procrastination may spend hours distracting themselves instead of addressing obligations that require time and effort. Procrastination in large part reflects our perennial struggle with self-control as well as our inability to accurately predict how we’ll feel tomorrow, or the next day. “I don’t feel like it” takes precedence over goals; however, it then begets a downward spiral of negative emotions that deter future effort. Procrastinators may say they perform better under pressure, but more often than not that’s their way of justifying putting things off. Perfectionists are often procrastinators; it is psychologically more acceptable to never tackle a task than to face the possibility of falling short on performance.
In psychology, it has long been believed that people who procrastinate have a faulty sense of time — that they think they will have more time to get something done than they actually do. While that may be true for some, more recent research suggests procrastination is linked to difficulty managing distress. Specifically, it seems that task aversion is to blame — that is, when people view a task in an unpleasant manner (“It will be tough, boring, painful…”), they are more likely to put it off.
While procrastinators may be trying to avoid distress, this approach can ironically cause more distress in the long run. Procrastination can lead to increased stress, health problems, and poorer performance. Procrastinators tend to have more sleep issues and experience greater stressful regret than non-procrastinators. What’s more, procrastination can also hinder your self-esteem with the guilt, shame, or self-critical thoughts that can result from putting off tasks.
The bright side? It’s possible to overcome procrastination—with effort.
It all starts with a simple choice between working now on a given project and doing anything else: working on a different project, doing something fun or doing nothing at all. The decision to work on something is driven by how much we value accomplishing the project in that moment – what psychologists call its subjective value. And procrastination, in psychological terms, is what happens when the value of doing something else outweighs the value of working now. This way of thinking suggests a simple trick to defeat procrastination: find a way to boost the subjective value of working now, relative to the value of other things. You could increase the value of the project, decrease the value of the distraction, or some combination of the two.
For example, instead of cleaning my house, I might try to focus on why returning a friend’s phone call is personally important to me. Or I could think about how unpleasant cleaning can actually be – especially when sharing a house with two large dogs.
It’s simple advice, but adhering to this strategy can be quite difficult, mainly because there are so many forces that diminish the value of working in the present
No work is ‘effortless’
Not only can completing a project be devalued because it happens in the future, but working on a project can also be unattractive due to the simple fact that work takes effort. New research supports the idea that mental effort is intrinsically costly; for this reason, people generally choose to work on an easier task rather than a harder task. Furthermore, there are greater subjective costs for work that feels harder (though these costs can be offset by experience with the task at hand). This leads to the interesting prediction that people would procrastinate more the harder they expect the work to be. That’s because the more effort a task requires, the more someone stands to gain by putting the same amount of effort into something else (a phenomenon economists call opportunity costs). Opportunity costs make working on something that seems hard feel like a loss. Sure enough, a group of studies shows that people procrastinate more on unpleasant tasks. These results suggest that reducing the pain of working on a project, for example by breaking it down into more familiar and manageable pieces, would be an effective way to reduce procrastination.
Your work, your identity
When we write that procrastination is a side effect of the way we value things, it frames task completion as a product of motivation, rather than ability. In other words, you can be really good at something, whether it’s cooking a gourmet meal or writing a story, but if you don’t possess the motivation, or sense of importance, to complete the task, it’ll likely be put off. It was for this reason that the writer Robert Hanks, described procrastination as “a failure of appetites.” The source of this “appetite” can be a bit tricky. But one could argue that, like our (real) appetite for food, it’s something that’s closely intertwined with our daily lives, our culture and our sense of who we are.
So how does one increase the subjective value of a project? A powerful way is to connect the project to your self-concept. Projects that are seen as important to a person’s self-concept will hold more subjective value for that person. Hanks also wrote that procrastination seems to stem from a failure to “identify sufficiently with your future self” – in other words, the self for whom the goal is most relevant. Because people are motivated to maintain a positive self-concept, goals connected closely to one’s sense of self or identity take on much more value. Connecting the project to more immediate sources of value, such as life goals or core values, can fill the deficit in subjective value that underlies procrastination.
So how do you do this? Below is a list of suggestions to help work with procrastination.
1. Set priorities
Take a step back and think about your larger life goals. Decide what goals are most important to you. Is it to build and maintain relationships, be a good parent, advance at your work, contribute to your family or neighborhood, make lots of money, or take care of your health and live a balanced life? Once you’re clear about your priorities and goals, you can use this as a basis for planning your time and commitments.
2. Be realistic about what you can accomplish
If you’re like most people, you’re likely to overestimate what you can get done. You may forget that you’re less productive when you’re tired, that you’re bound to be interrupted, or that you may encounter issues along the way (like a printer jam) that sidetrack your time and attention. Take your initial estimate of how long it will take you to get a task done and then increase it by at least 25 percent to begin with. See how well this works and adjust it up or down as needed.
3. Limit interruptions
Limiting how often you get interrupted is key to getting things done. This is particularly difficult if you’re a parent of young kids. If you’re in an open plan office, you’re likely to get interrupted by co-workers wanting to chat or ask you questions. Texts or emails may keep pinging on your phone. Or the dog may start a cacophony of barking because the UPS truck just pulled up. You can’t avoid interruptions altogether, but you can do some things to limit them. Wear earphones, close your office door (if you can), set your computer not to ping with each email or turn off the sound on your phone. Make sure the kids are entertained during the time you plan to work or delegate someone to watch them. If you can’t get work done at home, leave the house and work in a library or quiet coffee shop.
4. Say “no” to extra commitments that don’t serve your goals
Most of us prefer to say “yes” than to say “no” to people we care about or institutions we believe in. But prioritizing your goals means giving up some things you may want. If you think you may be missing out when you say “no,” focus instead on what you plan to accomplish with the extra time, even if it’s getting some much-needed rest. Setting boundaries with others is an important part of managing stress. Organizers often ask the person who always volunteers to do more because it’s easier than trying to convince the person who never contributes to show up. So, before you commit, think about where this task or role lies on your list of priorities and only say “yes” if it’s a high priority area. If being involved in your kids’ lives and being an active part of your neighborhood is a high priority, you may want to say “yes” to being on the PTA. But if advancing at your job is highest and you have a demanding job, “no” is the way to go.
5. Stop procrastinating
Even when you do have free time, you may delay getting started because the job is aversive or boring, because you’re overworked, or because you don’t think you can do a good job. Once you figure out the reason you’re procrastinating, you are in a better position to find a solution.
If the task is unpleasant or boring, think about how important it is to you or your family.
Doing the laundry is a boring but necessary evil. In this case, it’s best to schedule a specific time each day to do it so you build a habit. Eventually, your brain will automate the habit and it will feel like a normal part of life. Doing laundry several times a week means you only do it for an hour or two and then you can get on with things you prefer.
If the task is boring but not that important, think about letting it go.
Does your sock drawer or craft cabinet really need to be perfectly organized? A general rule is to get the most important things done first. if you’re doing a spring clean, clean and de-clutter the visible areas and then move to the closets and drawers if you still have the energy. If a task is not that important, you might think about letting it go or delegating so you can focus on more important things.
If you’re overworked and tired, be deliberate about motivating yourself
You may want to make a deal with yourself that you get to take a break and watch your favorite show after getting a certain amount done. Or you may decide to do your exercise first to get your energy going. Visualize the outcome you want (like a clean living space or a feeling of accomplishment after finishing a difficult work assignment) and let that motivate you.
If you don’t think you can do a good job, evaluate whether this belief is true
The belief that you can’t succeed may be just a symptom of lack of confidence. If it’s true that you don’t have the skills for the assignment, ask for help or find a way to learn the skills. It’s amazing what you can learn if you set your mind to it. If confidence is the issue, then make a commitment to yourself not to get hooked by that old story and just get started.
6. Get rid of catastrophizing.
One of the biggest reasons people procrastinate is because they catastrophize, or make a huge deal out of something. It may be related to how tough, how boring, or how painful it will be to complete the task; whatever the case, the underlying theme is that doing the task will be “unbearable.”
In reality, challenges, boredom, and hard work will not kill you — or even make you sick. Procrastination, on the other hand, is associated with stress — think of the stress you feel when you avoid making a phone call you know you need to make. So keep things in perspective: “Sure, this is not my favorite task, but I can get through it.”
7. Focus on your “why.”
Procrastinators focus more on short-term gains (avoiding the distress associated with the task), as opposed to long-term results (the stress of not doing it, as well as the consequences of avoiding this task). Instead, try focusing on why you are doing this task: What are the benefits of completing it?
If you’ve been putting off cleaning out a closet, imagine walking into the closet when it is decluttered and how good that will feel. And consider how much money you will make by selling the items on eBay, or how those in need will feel when they receive these items as donations.
If it is an exercise program you have been avoiding, focus on how exercising will help you have more positive energy, give you a boost of self-esteem, and serve as a great role model for your children.
8. Get out your calendar.
Projects that will get done “when I have time” (as in “I will do it when I have time”) tend not to get done very often, if ever. You need to schedule when you are going to work on a project and block out that time, just as you would an important meeting.
And when it is time to do your work, set a timer so you can be focused for the entire allotted time.
9. Be realistic.
As you establish your schedule, set yourself up for success. Projects often take much longer than expected, so bake in some extra time. And look for ways to make it easier on yourself: If, for example, you are not a morning person, don’t expect yourself to get up an hour early to start the exercise program you have put off for months. It might be better to schedule that activity during lunch or before dinner.
10. Chunk it.
When a task seems overbearing, procrastination often follows. So how can you break that task into smaller, more manageable parts? For example, if you want to write a book, you may choose to make an outline, identify each chapter, figure out the sections in the chapters, and then commit to writing one segment at a time. Chunking it down like this will help you feel less overwhelmed and more empowered.
11. Excuses be gone.
Do any of these sound familiar? “I need to be in the mood.” “I will wait until I have time.” “I work better under pressure.” “I need X to happen before I can start.”
Stop it!
Be honest with yourself: These are excuses. Sure, it might be nice to ”be in the mood,” but waiting for that to happen can mean you never start your project.
12. Get a partner.
Establish specific deadlines for completing a task. Then find someone who will help you be accountable. It could be a promise to your boss or client that you will complete the job by a certain date. Or it may be a coach who helps you stay on track. Or simply find an accountability partner. In this relationship, you connect with someone (on the phone, for example) at certain time intervals (such as once per week) and commit to what you will do before your next meeting. Not wanting to go back on your word, this can be a great way to squash procrastination. (Note: In an effort to save your relationship with your significant other, I recommend this person not be your partner. You don’t want a lack of follow-through to cause tension between you.)
13. Optimize your environment.
Your environment can help or hinder your productivity. Beware especially of technology, such as your email or messenger that keeps pinging to let you know someone has reached out. Social media, internet “research” that leads you far off track, and phone calls can lead to procrastination.
So try this: During your scheduled block of time for working on a particular task, close your email and IM, turn off your phone (or at least set it on “Do Not Disturb” and put it out of sight), and don’t let yourself get on the web until you have completed the task, or hold off any necessary internet searches until the end.
14. Reward good behavior.
Establish a reward if — and only if — you do what you set out to do. Do not let yourself binge that new Netflix show, check your social media, or get lunch until you complete what you’ve scheduled. So instead of using these tasks and distractions to procrastinate, make them contingent on you actually finishing what you schedule yourself to do.
15. Forgiveyourself.
Stop beating yourself up about the past. Thoughts such as “I should have started earlier” or “I always procrastinate; I am such a loser” will only make matters worse. Research shows that forgiving yourself for past procrastination will help you stop putting off working on a task.
You can try to use past procrastination to your advantage as well. How? Determine what went into your avoidance — fear, stress, not having a good understanding of how to progress, lack of accountability, etc. Then address those obstacles in the present and future. If, for example, it was fear that contributed to your procrastination, what steps can you take to feel more empowered and less fearful next time around?
16. Drop the perfectionism.
Perfectionism is an all-or-nothing mentality: Something is either perfect, or it is a failure. People with perfectionistic tendencies tend to wait until things are perfect in order to proceed — so, if it’s not perfect, you cannot be finished. Or if it is not the perfect time, you believe you can’t start. This all-or-nothing mentality can hold you back from starting or completing tasks.
Instead, focus on being better than perfect. This means to still strive for excellence, creating excellence, or setting yourself up with excellent conditions, but at the same time, you focus on getting the job done.
Summary
If you always feel like you don’t have enough time, it’s time to take control. Decide which time demands are out of your control and which you have a choice about. Then make the best choices for yourself without guilt. In order to achieve your most important goals, you may need to plan, let things go, stop procrastinating, motivate yourself, delegate or be more intentional about your commitments. Whatever you do, remember that the rewards will be worth it in terms of greater accomplishment, less stress, and more peace of mind.
References
https://www.psychologytoday.com/basics/procrastination
https://www.psychologytoday.com/blog/better-perfect/201703/11-ways-overcome-procrastination