Procrastination: not laziness but a battle of emotions!
The task is pending but the deadline is approaching. It is evident that if you do not start now, you will have to complete everything at the last minute. It is an idea that repeats itself obsessively in your head, yet it is always interrupted by another thought that has little to do with the work that awaits.
What if I first organise my computer folders?
What if I tidy the desktop a bit?
A coffee to clear my head wouldn't be bad.
Come to think of it, I need to send an email and make a phone call.
The list of distractions can be endless, delaying further what you must do.
What's happening? Why does your brain play these tricks on you? Is it because you are not responsible? Are you lazy? Or is it rather that you are afraid to start and do not feel capable? Many factors contribute to procrastination. And no, it is not always merely laziness to start the task.
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What is procrastination?
Procrastination is a pervasive issue that many people grapple with daily. And no, it's not fun at all, because you suffer greatly knowing that the task will catch you at the end of the deadline and it will be very difficult to get it right. However, there is a common misconception that procrastinators are simply lazy; research suggests that procrastination is primarily a matter of managing emotions rather than a lack of motivation.
We are talking about a complex psychological phenomenon influenced by various emotional and cognitive factors. Contrary to the belief that procrastinators are indolent, studies have shown that procrastination often stems from the desire to avoid negative emotions such as anxiety, fear, or self-doubt.
Dr. Timothy A. Pychyl, a renowned psychologist and professor at Carleton University, suggests procrastination is an emotional regulation strategy to delay immediate negative feelings associated with a task.
Additionally, research conducted by Dr. Fuschia Sirois, a leading expert in health psychology, supports this idea. Her work has highlighted the strong connection between perfectionism, self-compassion, and procrastination.
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Perfectionists tend to set impossibly high standards, leading to a persistent fear of failure and harsh self-criticism. In such a mindset, self-compassion, or the ability to treat oneself with kindness and understanding in the face of setbacks, is often lacking.
Instead, perfectionists may berate themselves for any perceived shortcomings, further exacerbating feelings of inadequacy and fuelling procrastination as a coping mechanism to avoid the anxiety and stress associated with potential failure.
Paradoxically, procrastination serves as both a symptom and a cause of perfectionism, as individuals delay tasks out of fear of not meeting their unrealistic standards, perpetuating a vicious cycle of self-doubt and avoidance.
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The antidote to procrastination?
Cultivating self-compassion can be a powerful antidote to this cycle, allowing individuals to recognise their inherent worthiness regardless of their achievements, thereby reducing the need for perfectionism and mitigating the tendency to procrastinate.
Understanding that procrastination is more about managing emotions than lacking motivation is the first step towards overcoming it.
Here are some strategies supported by scientific research to help you conquer procrastination:
1) Break tasks into smaller steps
The "Zeigarnik Effect" suggests that incomplete tasks tend to stay in our minds, causing anxiety. Breaking tasks into smaller, manageable steps reduces the emotional burden and makes the task seem less daunting.
2) Set realistic goals
Avoid setting impossibly high standards for yourself. Be more self-compassionate and recognise that it's okay not to be perfect.
3) Use the Pomodoro technique
This time-management method involves working in short, focused intervals (usually 25 minutes) followed by short breaks. It can help combat the fear of a never-ending task and maintain focus.
4) Prioritise and plan
Create a to-do list and prioritise tasks. People remember uncompleted tasks more than completed ones. Planning and organisation can help reduce the cognitive load.
5) Develop emotional intelligence
Improve your ability to recognise and manage emotions. Mindfulness and meditation practices can be instrumental in regulating emotions and reducing the desire to procrastinate.
6) Seek external accountability
Share your goals with a friend or coworker who can hold you accountable.
Recognising that procrastination is not merely a result of laziness is the first step towards combatting it effectively. By employing some strategies and understanding the emotional aspects of procrastination, you can take control of your productivity and achieve your goals more efficiently.
It's a process that takes time and effort. Be patient, practise self-compassion, and, over time, you'll find yourself procrastinating less and accomplishing more.