What is procrastination?
Procrastination is the tendency to delay urgent and priority tasks, focusing instead on less necessary and more enjoyable ones, despite potential negative consequences. It differs from laziness, which implies a reluctance to act, and relaxation, which serves as a means to restore energy.
Approximately 15 to 25% of people are considered procrastinators, and scientists have been studying this issue since 2007.
There is an opinion that chronic procrastination can lead to the development of depression and anxiety. However, procrastination itself can be a symptom of poor health, especially if the person was previously more capable of handling tasks but is increasingly delaying their completion.
Procrastination can be divided into several main groups:
1. Everyday Procrastination involves delaying simple daily tasks, such as cleaning or organising.
2. Neurotic Procrastination occurs due to increased anxiety and fear of changes, leading to delays in various types of activities.
3. Academic Procrastination is associated with failing to complete educational or work-related tasks, often resulting in last-minute cramming.
4. Decision-Making Procrastination is related to difficulties in choosing and committing to one option, fuelled by self-doubt.
5. Compulsive Procrastination encompasses indecisiveness and the habit of delaying tasks in all areas of life.
Various factors contribute to procrastination, including:
1. Anticipation of problems, where the fear of failure leads to a desire to postpone the inevitable.
2. Fear of success, which can be stronger than the fear of failure, as it includes concerns about the responsibilities and potential mistakes that come with success.
3. Hidden anger, which arises due to psychological influence caused by external circumstances, leading to emotional obstacles.
4. Perfectionism, when the pursuit of perfection and lack of self-confidence hinder starting tasks.
5. Loss of meaning, when the lack of purpose in an activity makes the very thought of it unpleasant.
6. Lack of ability to effectively plan and manage time, leading to missed deadlines and negative consequences.
7. Fatigue and lack of resources can also contribute to the unwillingness to undertake tasks.
Procrastination can lead to various psychological issues, including low self-esteem, increased anxiety, feelings of shame and helplessness, stress, depression, and burnout.
How to overcome procrastination?
To overcome procrastination, psychologists suggest using a technique called the "15-minute rule". By committing to spending just 15 minutes on a boring but important task, a person can overcome the initial resistance to starting work. Once the task is started, it becomes easier to continue working and often a sense of accomplishment emerges.
Strategies that can help deal with procrastination:
- Prioritising tasks and breaking them into smaller, manageable steps.
- Developing self-awareness, diligence, and rewarding oneself for successes.
- Finding ways to enjoy the work, such as planning enjoyable activities as rewards for completing significant portions of tasks.
- Planning and organising efforts to align with goals and desired outcomes.
