Procrastination, the innate human tendency and habit of delaying tasks, is a phenomenon that plagues essentially all individuals across every walk of life. From putting off important work to postponing simple household chores, procrastination can destroy productivity and personal well-being.
Procrastination can manifest itself in countless forms, many of which are still unknown. But why do we do it? Scientists reason that beneath the surface of the human mind, a hidden, complex interaction of numerous psychological factors contributes to our behaviors. By understanding this, we can delve into the science behind the phenomenon and obtain access to valuable insights into its underlying mechanisms and potential strategies for overcoming the hardships of the great mental obstacle we know as procrastination.
Understanding Delayed Gratification:
At the very heart of procrastination lies the concept of delayed gratification. Simply put, choosing long-term goals over immediate rewards. It is the lurking temptation of short-term goals and rewards in favor rather than long-term goals and objectives when we procrastinate. One experiment studied at the University of Stanford by psychologist Walter Mischel demonstrated this concept using none other than marshmallows. Children were offered the choice between a small reward (a single marshmallow) immediately, or a larger reward (two marshmallows) if they waited for a short period. Mischel’s findings discovered that the kids who were able to delay their gratification tended to have better outcomes in their life including but not limited to: academic achievement, health, and social success.
The Role of Self-Control:
In order to successfully delay gratification, one needs to perfect self-control. Self-control is a vital ability to manage one’s thoughts, emotions, and behaviors in pursuit of goals. Research suggests that self-control operates similarly to that of a muscle, which can become exhausted with use, eventually leading to increased susceptibility to procrastination. Other factors, such as stress, fatigue, and surrounding influences, can all diminish self-control and, therefore, make individuals more prone to giving in to immediate desires rather than sticking to their intended and better-rewarding long-term plans.
The Impact of Temporal Discounting:
Another psychological concept that influences procrastination is temporal discounting, the subconscious (or even sometimes conscious) tendency to place less value on rewards that are further in the future. In other words, individuals are more likely to prioritize and favor immediate rewards over delayed ones, even if the delayed rewards are objectively more beneficial. This bias towards immediate gratification can fuel procrastination, as tasks with distant deadlines may seem less urgent and valuable, resulting in receiving less attention until the last minute approaches.
Fear of Failure and Perfectionism:
Psychological factors such as fear of failure and perfectionism can also drive procrastination. Individuals who fear failure may avoid starting complicated or confusing tasks altogether to protect their self-esteem. At the same time, perfectionists may procrastinate to avoid making mistakes or producing subpar work. Paradoxically, this avoidance behavior can lead to increased stress and anxiety as deadlines loom closer, further exacerbating the ever-repeating cycle of procrastination. This factor can lead to an infinite loop of either never wanting to start or never being able to finish. Perfectionism may seem like a good quality, but as shown, it is not in all cases.
Overcoming Procrastination:
- Break tasks into smaller, manageable steps to make them less overwhelming.
- Set specific, achievable goals and deadlines to create urgency and motivation.
- Practice self-compassion by understanding failures as opportunities for growth.
While procrastination may seem like an insurmountable obstacle, there are some strategies that individuals can employ to overcome it. One popular approach is to break tasks into smaller, more manageable steps, making them less daunting and more perspicuous, such as cleaning a room in sections. Setting specific and achievable goals allows the mind to develop a sense of motivation. In turn, it may help people understand the benefits of their hard work. Additionally, practicing self-compassion, a term defined as being understanding of ourselves and reframing failures as opportunities for growth, can alleviate the fear of making mistakes and ultimately reduce perfectionist tendencies.
Conclusion:
Procrastination is a rather complex phenomenon rooted in various psychological factors, such as delayed gratification, self-control, temporal discounting, and fear of failure and perfectionism. However, by understanding the underlying mechanisms driving this phenomenon, individuals can develop and employ strategies to mitigate its effects and improve productivity and well-being. Individuals can overcome procrastination’s “insurmountable” hardships by cultivating self-awareness, setting realistic goals, and practicing self-compassion. This can allow them to unlock their full potential and flourish mentally, controlling their own mental domain rather than procrastinating.
