Procrastination is not about laziness.

Organization and time management can play a part, but that’s not the entire picture.

We logically know that putting something off isn’t in our best interest. We know it has to get done, and it usually does get done when our backs are against the wall with a deadline. We believe that we work best “under pressure” because the task gets done, often with good results. The good results reinforces the cycle that procrastination is okay or even beneficial.

If you struggle with procrastination, I can relate. 

I was a master at writing 20+ page research papers in graduate school starting at 8 pm the night before it was due and finishing by 6:30 or so because I had to be at work at 8 a.m. I earned A’s every time.

Was it my best work? Probably not. But it was good enough to get done and score well. Due to time constraints, there was no room for self-judgment or critical evaluation. That went out the window when I just had to get it done! 

I continued this pattern in jobs. That was until I opened my own business and it was me, myself, and I making the lists and having to hold myself accountable to deadlines.

Over this journey of entrepreneurship with my private practice and now coaching business, I’ve had to really transform my procrastination habits.

If the tasks get done, then what is the harm in procrastinating?

1. When we are working under pressure, we are working in a heightened state of anxiety and stress. The physiological effects of anxiety are serving a purpose to increase your focus and concentration. But this is also pumping cortisol through your body for the duration of the project. 

2. Habitual procrastinators can experience reduced well-being in the form of insomnia or immune system and gastrointestinal disturbance.

3.  Procrastination can jeopardize both personal and professional relationships.

4. Between the time we know we “should” start on the project and when we actually do, a lot of mental energy is expended thinking about, “I need to start that project. It’s due Friday. I should get started.” The “should” thinking and the task still hanging over our head is costing emotional energy in the form of anxiety, stress, and guilt. 

Emotions are driving the bus and veering us off course.

The big question is: if we intellectually know procrastination isn’t helpful, then why do we do it?

Many studies have been conducted on procrastination over the years. It is a complex human behavior. Here are some broad conclusions from the research about the drivers of procrastination:

1. Fear of failure.

Especially for perfectionists, we would rather not tackle a job than face the possibility of fear of failure. 

Procrastination serves as relief from anxiety, which is a powerful reward. It is also a protective mechanism from rejection, criticism, and disapproval in the short run. 

This is self-defeating because it prevents us from reaching our goals or allowing some of our big goals/dreams to ever see the light of day.

2. Fear of success.

“If I start this business, if I go after this promotion, then I will have more work on my plate. More responsibilities. What if I can’t sustain it? I’m already working so hard, how can I work at a higher level?”  

People also fear success because they are afraid it will change relationships in their lives, so they put off their goals to protect those relationships or people. 

3. Fear of judgment.

We learn at an early age that our work is going to be evaluated. There is judgment from other people and more importantly, judgment from ourselves.

People who have impossibly high standards for themselves tend to avoid work because they start judging the work they produce and believe it’s not good enough. Self-doubt creeps in.

In law, judges are tasked with evaluating your writing and arguments, and there is fear that the clients will be unsatisfied.

4. Putting off the task because we think it will be unpleasant.

Studies revealed that procrastinators value personal enjoyment more highly and a strong work ethic less.

Of course we’d rather be doing something we enjoy rather than some tedious task that has been assigned to us or our taxes! Hello, distractions like social media or the good ‘ole, “I’ll do it tomorrow.”

5. Poor impulse control.

We like instant gratification. If a project is going to take a while or is unpleasant, then we have to tap into our delayed gratification muscle. If that’s not strong and we have low impulse control (which can be associated with ADHD and differences in brain structure), then it is easy to do another task that has a quick win and a quick dopamine hit. This helps us avoid feeling unproductive.

6. Feelings of depression can increase procrastination.

When people are experiencing depression, they may struggle with planning ahead, lose confidence in their ability to follow through, and think, “What’s the point?”

Self-motivation is more difficult when depression is present.

7. Performing a new task is frustrating.

Procrastination can rear its ugly head when we are doing something new or are still in the learning stages. This can be associated with perfectionism – the expectation that we master the task the first time – or low frustration tolerance. It requires patience and repetition to learn a new skill. 

There may be more, but as you can see, there are many contributing factors to procrastination. 

The good news is we can change our procrastination habits. It does take a lot of work, patience with yourself as you are learning something new, and a committed decision you want to change. When I finally got sick of my own crap and my patterns, I declared no more!

Remember, a decision not to change is still a decision. 

Before I jump into strategies next week, here is my challenge for you:

The next time you find yourself in procrastination mode, pause for a moment. Take a step back and examine what you’re thinking and feeling. 

What thoughts and beliefs are coming up? Is there a thought spiral that happens for you when you are procrastinating? 

I am thinking _______________________________. 

As a result of these thoughts, you are feeling _______________  (fear, anxiety, doubt, overwhelm, etc.) 

As a result of the feeling, your action is ___________________ (completely avoiding the task, distracting, doing a different task to give yourself a small win). 

Start to notice this pattern. What your beliefs are. The stories you are creating. Your feelings and how you want to avoid the discomfort. And notice what your go-to strategy tends to be.

This awareness is essential for change and if we go straight to strategy, we revert back to our old patterns.

Shoot me an email or message me on Instagram or Facebook and let me know what you discovered!

If you need help identifying why you procrastinate, book a discovery call!