Procrastination can be largely viewed as the act of delaying the performance of a certain task that ought to be accomplished. Usually, procrastination is habitual and revolves around intentionally delaying the finishing or starting tasks even when an individual who is supposed to complete the task knows that failing to complete it may have negative consequences. In many cases, procrastination takes the form of failing to deliver a work report on time as well as being late for an appointment coupled with delaying the completion of academic reports as well as failing to tackle relationship issues.
In many cases, procrastination is associated with emotional feelings of inadequacy, depression, guilt, and low self-esteem. However, despite the negativities associated with procrastination, there are studies indicating that procrastinating can work as a response in instances where given demands prove risky and potentially having negative outcomes coupled with tasks that require more information to be collected ( Hen & Goroshit, 2018) . Procrastination can be explained using the temporal motivation theory which holds that deadlines are a motivating factor noting that as a deadline nears the perceived utility of certain activities tend to increase. As such, individuals may exhibit procrastination tendencies in situations where deadlines are considerably further and while a nearing deadline results into motivation for completing tasks.
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Reasons for procrastination
Fear of failure
Researchers have flaunted several reasons that can be attributed to the tendency for procrastination. One of the most significant reasons that have been given as potentially causing procrastination is the fear of failure ( Hen & Goroshit, 2018) . In numerous cases, individuals who have a deep fear of failure have been shown to have a tendency to procrastinate as an approach to seeking a logical extension. Studies point out that procrastination can be a comforting tool and a protection mechanism that individuals who fear to fail to shield themselves from the possibilities of failure. However, it can be argued that failing to make an attempt on something can be considered a failure in itself. It is therefore significant for such individuals to accept that failure is not fatal and mistakes can often be fixed.
Excess perfectionism
Research points out that individuals who are excessive perfectionists have a tendency for procrastination noting that perfectionists will only indulge in activities with which they are sure they will be considerably satisfied with the outcomes (“ The 4 Main Causes Of Procrastination Revealed.”, 2014) . In many cases, perfectionists who are faced with a new task will delay performing such tasks consciously or subconsciously since they worry that they may not be able to meet their own high standards.
Low energy levels
Individuals may exhibit procrastination due to an experience of low motivation. Studies indicate that having low energy levels makes individuals feel that they cannot do much leading them to delay the completion of assignments. Continued studies postulate that people who have relatively unhealthy lifestyles can exhibit tendencies to postpone completing tasks. Furthermore, individuals with unhealthy lifestyles often feel tired and sluggish reducing their productivity as well as activity.
Lack of focus
Studies on the reasons for procrastination point out that lacking focus can be a factor in affecting the productivity of individuals and their ability to complete the required tasks. People who generally do not have objectives, as well as life goals, fall victim to procrastination. If an individual does not have a target to work towards they will most likely procrastinate in addition to spreading their energy to non-issues reducing productivity (“ The 4 Main Causes Of Procrastination Revealed.”, 2014) . It is worth noting that effective goal setting helps achieve more in life while downplaying the need for delaying completion of tasks.
Stopping procrastination
Fighting procrastination poses a challenge that individuals face at one point or another noting that human beings struggle with avoiding, delaying, and procrastinating on issues that are of significance. However, knowing how to keep off procrastination can be satisfying as well as fulfilling. Numerous strategies have been put forward as being aimed at alleviating the procrastination phenomenon.
Rewarding taking action
Studies point out that procrastination can be downplayed by creating different ways of bringing into the moment future rewards which are popularly referred to as temptation bundling. In the theory of the bundling concept, an individual bundles good behavior in the long run with behavior that would feel good in the short run. For example, an individual can set out to process pending work emails while getting a pedicure. Additionally, a manager can decide to only take dinner at their favorite restaurant while conducting a monthly meeting with a colleague who is relatively difficult and has tendencies for not meeting deadlines.
Institute consequences for procrastination
As noted earlier, individuals delay completing tasks even when they are aware that failing to complete such tasks will have negative outcomes. As a way to remedy procrastination, it would be useful if the consequences for delaying the completion of tasks are made more immediate. Research indicates that the consequence for delaying the completion of a task may not be immediate for example the consequences for not exercising may be realized after a considerably long time. On the other hand, making an exercise schedule with a colleague will increase the commitment to the task.
Designing future actions
Psychologists postulate that procrastination can be reduced by using a “commitment device” which helps design future actions way ahead of time ( Clear, n.d.) . The modeling of future actions is implemented in such a way that an individual takes actions that will eliminate the potential of engaging in activities that will hamper the completion of tasks. For example, deleting social media apps and mobile games can be a significant step in reducing the time that would otherwise be wasted on engaging in mobile games or social media subsequently using such time productively to complete tasks.
Making tasks more achievable
Studies indicate that procrastination is extensively founded on the inability to start a task. Consequently, it can be concluded that if efforts are made to start challenges of completing tasks would be minimal noting that once a task has been started it becomes difficult and less painful to continue. Subsequently, it would be feasible to ensure that tasks are divided into small achievable assignments that are easy to start hence have ease in completion ( Clear, n.d.) . It is worth mentioning that once the small tasks have been completed successfully, individuals achieve the feelings of accomplishment and motivation which are a prerequisite to continued working to accomplish tasks that were previously considered as large. It is easier to measure the progress for smaller tasks enabling the maintenance of momentum thus increasing the attitude of effectiveness and productivity.
Maintaining consistency
Desisting from procrastination requires consistency in the model that is adopted. It is therefore paramount to define clearly what is important and ought to be worked on first. Studies assert that writing down the most important things that one aims at achieving in the next day while prioritizing the tasks helps create a systematic way of accomplishing goals. Furthermore, the tasks that have been identified ought to be given concentration one after the other while incorporating the unfinished tasks in the following day. Approaching tasks from this perspective makes it possible for individuals to make tough decisions eliminating the challenge of starting while ensuring that concentration is only on one task at a time.
References
The 4 Main Causes Of Procrastination Revealed. (2014, June 29). Retrieved from https://motivationgrid.com/4-main-causes-procrastination-revealed/
Clear, J. (n.d.). Procrastination: A Brief Guide on How to Stop Procrastinating. Retrieved from https://jamesclear.com/procrastination
Hen, M., & Goroshit, M. (2018). The effects of decisional and academic procrastination on students’ feelings toward academic procrastination. Current Psychology . doi:10.1007/s12144-017-9777-3
