Introduction

Do you ever need to be more focused or put off essential tasks? Understanding why this happens can help you develop long-term solutions. Simply telling yourself to “focus” doesn’t always work because our minds are often filled with random thoughts that can distract us. Instead, try clearing your mind of distractions first, then focus on the task.

Procrastination is when everything else seems more important than the work at hand. The key behind procrastination is failing to say ‘no’ to distractions. It can be defined as delaying or postponing tasks or actions despite knowing they will lead to negative consequences or interfere with one’s goals or priorities. From a psychological perspective, Procrastination can be seen as a complex behaviour influenced by cognitive, emotional, and motivational factors. 

We all like taking a back seat now and then – mindlessly scrolling through social media pages while working, hovering through old photos, or simply daydreaming during productive hours – there is some ‘leisure pleasure’ in procrastination. 

Although Procrastination shows itself differently, the single common factor in most procrastinators’ brains is the lack of self-regulation. They might say yes to the right things but fail to say no to everything else that interferes. This article highlights how urges and impulses affect Procrastination and how we can successfully manage them for enhanced productivity and well-being.

Types of procrastination

  • Perfectionist Procrastination

A perfectionist procrastinator delays starting the work, fearing that he won’t be able to do it perfectly. They can spend hours planning and preparing for a task and deviate from the job.

  • Avoidant Procrastination

This is a typical classification of Procrastination, where we avoid tasks we perceive as difficult, uncomfortable, or unlikeable. For example, applying for jobs and not appearing for interviews because one feels anxious in an interview setting can be an example of avoidant Procrastination. In addition, avoidant procrastinators may delay tasks that involve confrontation, criticism, or other negative emotions, even if the delay will lead to negative consequences.

  • Indecisive Procrastination

This type of Procrastination is characterised by difficulty making decisions, often due to fear of making the wrong choice. Indecisive procrastinators may only make decisions once they have gathered more information or until the decision is made for them.

  • Habitual Procrastination

Habitual procrastination is a chronic pattern of delay and avoidance that can impact multiple areas of a person’s life. Habitual procrastinators may delay tasks across various domains, such as work, school, and personal relationships.

When is procrastination a problem?

The difference between procrastinators and go-getters is that procrastinators chronically and habitually delay tasks. They negatively attend to external stimulation and often look for distractions. Especially in the digital world today, where we all work with multiple open tabs on our screens, staying focused can seem cumbersome. Procrastination is expected; we all experience it at some time. However, below are a few red flags that can help identify when procrastinating could harm you. 

  • You constantly fail deadlines.
  • You face serious consequences such as eviction, replacement, or demotion for your performance that was impacted because of your getting distracted.
  • You do not have a to-do list or fail to maintain one.
  • You fail to stick to your daily/weekly/monthly calendar tasks.
  • You have to find excuses to cover up for your failed commitments.
  • You procrastinate in your relationships, too – for example, you make plans with friends or family and do not show up simply because you don’t feel like it.
  • You cannot hold yourself back from procrastinating.
  • You lose interest in your job and fear taking up new assignments.

If you face one or more of the above, consider seeking professional help to help you regain your productivity. 

Psychology of Procrastination – Why do we procrastinate? 

  • Anxiety

Fear of the consequence influences why we tend to delay doing something. For instance, you may wait to see a doctor, fearing what diagnosis he may have for your current condition. For example, a study on Chinese college students in 2020 examined the influence of anxiety on academic Procrastination. The results showed that anxiety was positively associated with academic Procrastination and that avoidant coping strategy mediated this relationship. The researchers suggested that interventions to reduce stress and promote effective coping strategies may help reduce academic procrastination.

  • Insecurity 

Studies have shown that people with low self-efficacy and self-esteem are more likely to procrastinate than more self-confident people. In addition, the uncertainty about your abilities and skills can drive you to postpone actions, ultimately fearing the negative consequences and scrutiny.

  • Lack of time management and task prioritisation

Sometimes we procrastinate simply because we could be better at managing our time. This can happen if we need help prioritising tasks or setting realistic goals. For example, you might procrastinate on a job because you’re overwhelmed by everything else on your to-do list and need help figuring out where to start.

  • Demotivation 

We all find tasks uninteresting, and putting them off is easy when we need to be more motivated. For instance, you might procrastinate on taxes because you find it dull and need to see the value in doing it. 

How Impulsivity affects procrastinators 

How long do you procrastinate before you remember to put on the brakes?

A 2005 study published in the Journal of Nervous and Mental Disease outlines that there are 4 traits of impulsivity, all of which lead to procrastination – 

  • The urge to act on the impulse right now.
  • A lack of foresight, that drives a person to behave mindlessly.
  • A lack of perseverance or the tendency to give up on a task too quickly.
  • The sense of deriving immediate gratification, where a person prioritises tasks that make him feel good rather than the important ones.

Impulsive people might struggle with delaying gratification and making choices that require short-term sacrifice for long-term gain. For example, you might prioritize immediate pleasure or relief from discomfort over completing tasks that will benefit you in the future. This can lead to a pattern of putting off jobs until the last minute or avoiding them altogether.

In addition to difficulty delaying gratification, impulsive individuals may need help with planning, organisation, and time management. For example, breaking down tasks into manageable steps or prioritising jobs based on their importance and urgency can be challenging. These issues can further contribute to Procrastination and make it difficult to complete tasks effectively.

Overall, impulsivity can interfere with your ability to regulate your behaviour and emotions, leading to procrastination. But understanding this underlying cause can help you develop strategies to overcome it and accomplish your goals.

How to stay focused? Beating Procrastination with the 3 master keys

Goal-setting

Creating S-M-A-R-T goals is an effective way to beat procrastination. S-M-A-R-T stands for Specific, Measurable, Achievable, Relevant, and Time-bound. By setting goals that meet these criteria, you can break down larger tasks into manageable steps, increase your motivation, and hold yourself accountable for progress towards your goals.

Mindfulness 

Mindfulness is the practice of being fully aware and present in the moment, which involves being aware of your thoughts and controlling them instead of being handled by them. Mindfulness can be difficult for people with impulsivity issues as they can get easily distracted and derailed by a single thought. However, simple practices such as box breathing, thought awareness or sensory attention to your body could all go a long way in helping you overcome Procrastination permanently. You can learn more about them on our website. 

Identifying Triggers

We all have particular weaknesses that can divert our attention from important tasks, but identifying these triggers can help us prevent impulsive behaviour. For instance, if your phone buzzing may distract you, consider switching it to aeroplane mode or adjusting your notification settings to minimize interruptions during work hours.

Seek Advice

Believe it or not, seeking help from a therapist can be a valuable solution if you struggle with chronic procrastination or difficulty concentrating at work. Although talking to a therapist about distractions may seem uncomfortable, this is a common issue affecting many adults. In some cases, a therapist may refer you to a psychiatrist if you need medication to address severe symptoms of ADHD. But in most cases, they provide exercises and strategies to help you stay focused and on track during the week.

Conclusion 

You can only beat Procrastination once you manage your impulses and the urge to act on them. To learn more about how to regulate your impulses successfully, visit our website Impulsivity, an online hub where you can access expert help and support whenever needed. Developed by trained professionals and designed to match your own pace, our online impulsivity courses will help you better manage impulsive behaviours, like overeating, for good.

Explore all our impulsivity courses here.


Developed by a team led by Dr Yuliya Richard (a clinical psychologist specialising in Impulsivity), our courses use scientifically proven strategies to help you understand and overcome the specific impulsive behaviours affecting everyday life.

If you want to take charge of your life and manage your Impulsivity for good, we can help. Impulsivity offers a range of online courses that can guide you towards a healthier and happier life. So take our quick impulsivity test now to see if we can help!

References

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