Before sitting down to write this article, I decided to make a coffee, check my emails, and rearrange the feng shui of my home office setup. Whilst I would like to believe I was doing all I could to create the conditions required to optimise my workplace performance, in all honesty I was simply procrastinating, and as you sit down to read this article, perhaps you are too?
In truth, procrastination has been an inherent aspect of the human condition for centuries and beyond (Roman statesman and philosopher Cicero in fact coined the term ‘procrastinare’ to describe one’s tendency to act sluggishly or do nothing). Moreover, procrastination is in no way uncommon. In fact, more than 84% of the population have been found to delay engaging in must-do tasks, whilst 20% of adults meet the conditions to be awarded the unfortunate title of ‘chronic procrastinators’ (i.e. individuals who continually engage in repetitive and pervasive behavioral patterns). In recognition of these statistics, it would appear we very much remain in the midst of an ever-present procrastination pandemic. Consequently, we must strive to better understand how to push back against our procrastinative tendencies. This begins with attempting to answer that all important question: “Why do we procrastinate in the first place?”
Why do we delay?
By definition, procrastination is regarded as the voluntary delay of an important activity, despite expecting potential negative consequences that outweigh the positive. So where does this tendency to delay come from? Evolutionary scientists believe there may in fact be a strong genetic component to procrastination; one which may date back to our hunter-gatherer ancestors. At a time when resources were often extremely scarce, short-term survival and instant gratification were very much considered the priority. Consequently, long-term planning or future-oriented actions were unlikely to place highly on the hunter-gather agenda. This evolutionary perspective has been supported by research in the field of neurological science, whereby it has been suggested that procrastination may be the result of an ongoing battle between our brain’s limbic system and the prefrontal cortex. Unfortunately, the emotional part of our brain (the limbic system) tends to overpower the more recently evolved component (the prefrontal cortex) responsible for focus, attention, and impulse control. As such, we tend to instinctively favour gratification and the avoidance of emotional discomfort, which comes from delaying difficult tasks. Ironically, when we explore procrastination from a psychological perspective, we realise that whilst we procrastinate as a means of alleviating anxiety, the act of delaying only serves to increase psychological discomfort over time, especially when we leave important tasks until the last minute.
Who is most at risk?
When it comes to procrastination there are a number of precipitating factors beyond genetics which may fuel our propensity to procrastinate. For example, from a personality perspective, individuals who exhibit low levels of conscientiousness and high levels of neuroticism and impulsiveness may be particularly prone to the perils of procrastination. Additionally, low levels of self-efficacy (i.e. a lack of belief in one’s capacity to achieve an intended outcome) and control have also been found to be key determining factors when it comes to predicting procrastination-related behaviours. If we are to observe the procrastination phenomenon from an environmental perspective, we are also able to quickly establish that professional climates which provide too much freedom (this could include a lack of clear direction or goals), opportunities to converse with co-workers, temptations and technological distractions, may also fuel our tendency to put off important tasks in favour of more pleasurable ones.
Is it all bad?
As well as incurring a significant cost to our organisations (procrastination is believed to cost UK businesses up to £345bn every year) procrastination can also have a significant impact on our long-term physical and mental health. That being said, not all forms of procrastination are created equal. In fact, it’s possible to categorise procrastinators as either passive or active. Passive procrastinators do not intentionally intend to put off important tasks, however, they often postpone doing work as a result of their inability to make quick decisions. As well as experiencing high levels of self-doubt, the passive procrastinator is also likely to be unorganised, pessimistic, and sensitive to pressure. The active procrastinator on the other hand will purposely delay beginning a task, not because they are lazy, but because they operate on a different cognitive pathway which enables them to perform best when placed under pressure. The active procrastinator is able to recognise and appreciate that they produce their best work when there is a sense of urgency attached to it. Moreover, they have full confidence in their capabilities to get the job done on time, (even if it means leaving it to the last minute).
How do we overcome it?
Should we find ourselves falling within the passive procrastinator camp, here are some useful recommendations to help you push past procrastination:
1) Goal shielding: As the name suggests, goal shielding is about protecting yourself and your goals from other unwanted influences. This includes an ability to identify potentially disruptive stimuli, both internal (e.g., feeling anxious, tired, or overburdened) and external (distractions and temptations). Once we can identify these common disruptions, we can devise an action plan to help us overcome them.
2) Recognise your excuses: How do you usually justify putting off a task? If this justification is based on short-term gratification or avoidance, despite knowing that you are likely to be worse off long-term, then it’s important you change the narrative and ask yourself “what am I really avoiding?”
3) Keep your ego in check: Focusing on an important task requires a capacity to regulate one’s thoughts, feelings, and actions. Unfortunately, these are all limited resources, which eventually run out and leave us in a state of ‘ego depletion’. The ego can be best considered as our mental fuel tank, which draws upon mental energy and resources to complete a task. When the tank runs low, we experience reduced feelings of self-control, which in turn leave us prone to procrastination. To combat ego-depletion, ensure you get adequate rest and keep your stress levels in check.
4) Know your ‘ifs’ and ‘thens’: This is a simple concept but an effective one when it comes to overcoming procrastination. Implementation intentions have been shown to be especially effective when they are formed in an if-then format. For example, “If I check all my emails as soon as I open my laptop, I am more likely to respond to them”.
Final thought
As a final point for consideration, note that non-procrastinators tend to be more self-efficacious, conscientiousness, and self-controlled . Resultantly, think about how you can seek to cultivate these attributes within yourself and other members of your working teams. It may well hold the key to transforming procrastination into productivity.
Sources
Chun Chu, A. H., & Choi, J. N. (2005). Rethinking procrastination: Positive effects of” active” procrastination behavior on attitudes and performance. The Journal of social psychology, 145(3), 245-264.
Jaffe, E. (2013). Why wait? The science behind procrastination. APS Observer, 26(4).
Klingsieck, K, B. (2013). Procrastination. European Psychologist.
Wieber, F., & Gollwitzer, P. (2010). Overcoming procrastination through planning.