“I’ll do it later” – The Psychology behind Procrastination

 The Art of Doing Everything… Except the Thing

I do admit – I wrestled with myself multiple times to turn the TV off and start writing this blog – a perfect example of procrastination! Have you ever motivated yourself to study, sat down to do it, and ended up watching reels for 30 minutes? You’re not lazy or distracted – you’re human, and you’re not the only one. Procrastination is the silent thief of time, which affects everyone, especially teenagers juggling hobbies, social obligations, school and screen time. Research states that approximately 75% of students procrastinate daily. The unsolved question lingering in our minds is why we delay doing tasks knowing we must do them eventually.

 

The answer we are desperately searching for is found in the way our brain perceives and processes tasks and emotions. Procrastination is more than poor organisation and time management – it is best described as a battle between two parts of one’s brain. The pre-frontal cortex is the logical and rational part of your brain, urging you to complete the task at hand, while the limbic system is your emotional side and tends to put off the task. Your limbic system tries to shield you from experiencing discomfort in the form of stress, failure or boredom. By making several excuses and avoiding tasks, one feels a sense of temporary relief. According to the principle of present bias, this immediate gratification motivates us more than the long-term rewards of tackling the task at hand.

 

Procrastination is very common in people diagnosed with obsessive-compulsive disorder (OCD). Maladaptive perfectionism and unrealistic standards can fuel immense fear of mistakes, doubts about the task, and anxiety about others’ expectations and reactions. According to the American Psychological Association (APA) people who do not procrastinate focus on the task itself and are more concerned about how they see themselves rather than how others perceive them. Additionally, procrastination is observed in those with attention-deficit/hyperactivity disorder (ADHD). Being constantly distracted by external stimuli and internal thoughts can render it difficult to get started on a task, especially one which appears difficult or uninteresting. 

 

Unfortunately, procrastination does not make tasks disappear – it only adds guilt, panic and pressure. However, procrastination is a habit, and like any other habit, it can be broken or changed. Taking small steps and inching towards the finish line is always a great option. By breaking down a daunting task into subparts, one may find it easier to complete the task. Reading 5 pages does not sound as scary as reading 5 chapters, does it? Use a to-do list with definitive deadlines to ensure you are on track to complete all scheduled tasks. Identify your distractions and limit them, possibly by restricting screen time or keeping sources of distraction away as a reward for when the task is finally complete. This reward system further motivates one to follow through and finish the task. For those who find themselves zoning out while completing a task, even without distractions, use the Pomodoro technique. The Pomodoro technique involves studying for 25 minutes, followed by a 5-minute break. This technique is corroborated by the psychology of time perception and is proven to help overcome procrastination.

 

With a few mindset shifts, a more structured routine, and renewed resolution, it is possible to beat procrastination. Overcoming procrastination is not solely about completing tasks – it is, in fact, rewiring your brain for success!