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Psychology behind procrastination - procrastination
Procrastination is a phenomenon that affects most people at some point in their lives. The term "procrastination" comes from the Latin procrastinare, meaning "to put off until tomorrow" and the Greek akrasia, meaning "to act against your better judgment." This act of procrastinating is, in essence, an active decision to do something that is not a priority, despite knowing that delaying the task may prove detrimental in the future.
Contrary to popular belief, procrastination is not simply a time management problem or a fear of failure. Instead, it is more related to emotional regulation and the inability to manage our emotions effectively. When we procrastinate, we are prioritizing short-term rewards over long-term benefits. This means that we seek immediate gratification, such as watching a TV series or spending time with friends, rather than completing an important task.
Procrastination can be chronic or situational. Chronic procrastinators often have perpetual problems completing tasks, while situational procrastinators tend to delay specific tasks that they find unappealing or boring. According to studies, procrastination is common among students, with 80-95% of them engaging in this behavior.
Procrastinating not only affects academic or work performance, but also has significant consequences on our mental health. Procrastination is linked to higher levels of stress, anxiety, low self-esteem and, in more severe cases, mood disorders such as depression. When we delay important tasks, we not only increase our workload, but also generate a cycle of negative thoughts that can affect our emotional well-being.
Research shows that procrastinators experience less stress at the beginning of a project, but their stress level increases significantly as the deadline approaches. This not only affects their performance, but also their overall health, increasing the likelihood of illness and decreasing their overall well-being.
One of the reasons we procrastinate is the disconnect between our current self and our future self. When we do not identify enough with our "future self," we tend to underestimate the importance of completing tasks that will benefit that self. This phenomenon suggests that connecting a project to our concept of personal identity can increase its subjective value and, consequently, our motivation to complete it.
There are several strategies to combat procrastination. One effective technique is to break large tasks into more manageable chunks, which reduces the sense of effort required and makes the work seem less overwhelming. Another strategy is to vividly visualize the future reward, which can make the project seem more valuable in the present.
In addition, practicing self-compassion can help reduce procrastination. Instead of beating ourselves up for procrastinating, we should focus on a more positive approach, which can motivate us to approach tasks with greater enthusiasm. Changing the narrative of our tasks, viewing work as an opportunity rather than an obligation, can also be beneficial.
In the end, overcoming procrastination requires a shift in our mindset. By connecting our tasks with our identity and values, and by adopting a more compassionate and positive approach to our work, we can reduce procrastination and improve our overall well-being.
