Staring at a task we know we should complete, but finding every excuse to delay it.

Whether it's work projects, school assignments, or household chores, procrastination seems to have a way of sneaking into our lives, even when we know it’s not in our best interest.

What is Procrastination?

Procrastination is the act of delaying tasks, often until the last minute or beyond the deadline. While many think of it as simply poor time management, it’s actually a failure in self-regulation. Even though we understand that postponing tasks will create more stress, we still put things off.

It’s not just about laziness; procrastination can affect anyone. Research shows that nearly 75% of college students are chronic procrastinators, and even those who are usually well-organized can find themselves wasting time on distractions like TV or social media instead of focusing on important tasks.

Why Do We Procrastinate?

The reasons for procrastination are complex, involving cognitive, emotional, and environmental factors. Here are some of the most common reasons:

False Sense of Time

We often think we have more time than we actually do. This false sense of security convinces us that we can put off starting a task. When we finally realize how close the deadline is, the pressure builds, leading to rushed, lower-quality work and stress.

Waiting for the “Right” Mood or Motivation

Many procrastinators wait for the "perfect" mood or motivation to tackle a task. The problem is, that ideal moment rarely comes. Waiting for motivation can actually make it harder to get started, especially on tasks we don’t enjoy.

Present Bias

This bias leads us to prioritize immediate rewards, like watching a favorite show, over the long-term benefits of completing a task. The instant gratification of fun activities often feels more appealing than the delayed rewards of hard work, making it easy to procrastinate.

Types of Procrastinators

Passive Procrastinators

These individuals delay tasks because they struggle with decision-making or lack the motivation to take action. They may feel overwhelmed by indecision and unsure of where to begin.

Active Procrastinators

Active procrastinators intentionally delay tasks, believing that they work best under pressure. They thrive on tight deadlines and usually complete work just in time.

The Impact of Procrastination

Increased Stress and Anxiety: As deadlines approach, stress builds, making it even harder to start the task.

Strained Relationships: Procrastination can frustrate others, leading to resentment, especially when it affects shared responsibilities.

Lower Performance: Last-minute work is often rushed, leading to poor quality results.

How to Overcome Procrastination

1. Make a To-Do List

Write down all the tasks you need to complete, and prioritize them based on urgency and importance. Assign due dates to stay on track and avoid missing deadlines.

2. Break Tasks into Smaller Steps

Big tasks can feel overwhelming. Break them down into smaller, more manageable steps. Completing these smaller tasks will give you a sense of accomplishment and make the overall task feel less daunting.

3. Recognize Procrastination Triggers

Pay attention to what triggers your procrastination. Once you recognize the urge to delay, try working on the task for just a few minutes. Often, getting started is the hardest part, and once you begin, momentum will carry you forward.

4. Eliminate Distractions

Identify the distractions that pull your attention away and minimize them. Create a workspace that is conducive to focus and productivity.

5. Reward Yourself

Give yourself small rewards after completing tasks. Whether it’s a break, a treat, or time for a favorite hobby, rewards can motivate you to keep working.

Remember, the key is to start small. Once you overcome the initial hurdle of getting started, the task often becomes easier to complete. Stay patient with yourself, and celebrate the progress you make—one task at a time!

Why you procrastinate even when it feels bad

Video by TED-Ed