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Why your brain loves procrastination

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https://www.vox.com/2014/12/8/7352833/procrastination-psychology-help-stop

vox.com

Why your brain loves procrastination
Tax Day is a horror for many procrastinators. For many people, a little procrastination isn't harmful - like 15 minutes lost in Facebook or putting off doing the laundry for a few days. But then there are things like taxes. And all the people who keep meaning to start saving for retirement, but never do.

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Procrastination as a coping mechanism

People tend to procrastinate to avoid emotionally unpleasant tasks - so they choose to focus on something that provides a temporary mood boost.

This creates a vicious cycl...

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The science behind getting started

Progress on our goals feeds our well-being. So the most important thing to do is bootstrap a little progress: get a little progress, and that’s going to fuel your well-being and your motiva...

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Implementation intentions for better focus

This is a self-regulatory strategy in the form of an "if-then plan": "If the phone rings, then I’m not going to answer it." "If my friends cal...

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SIMILAR ARTICLES & IDEAS:

Procrastinating and emotions

According to traditional thinking, procrastinators have a time-management problem. They are unable to understand how long a task will take and need to learn how to schedule their time better.

Short-term mood lifters

Studies show low mood only increases procrastination if enjoyable activities are available as a distraction. In other words, we're drawn to other activities to avoid the discomfort of applying ourselves.

Adverse consequences

Procrastination leads to two primary consequences.

  1. It's stressful to keep putting off important tasks and failing to meet your goals.
  2. Procrastination often involves delaying important health behaviors, such as taking up exercise or visiting a doctor.

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Procrastination is a lifestyle

20% of people identify themselves as chronic procrastinators. For them, procrastination is a lifestyle, albeit a maladaptive one. 

It cuts across all domains of their lives...

Not taking procrastination seriously

Procrastination represents a profound problem of self-regulation. 

There may be more of it in the U.S. than in other countries because we are so nice; we don't call people on their excuses ("my grandmother died last week") even when we don't believe them.

Not a planning problem

Procrastinators are not different in their ability to estimate time, although they are more optimistic than others.

Telling someone who procrastinates to buy a weekly planner is like telling someone with chronic depression to just cheer up.

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Why you procrastinate

Procrastination is fundamentally an emotional reaction to what you have to do. The more aversive a task is to you, the more you’ll resist it, and the more likely you are to procrastinate.

Make a task less aversive

When you notice yourself procrastinating, use your procrastination as a trigger to examine a task’s characteristics and think about what you should change.

By breaking down exactly which attributes an aversive task has (boring, frustrating, difficult, meaningless, ambiguous, unstructured), you can take those qualities and turn them around to make the task more appealing to you.

Unproductive responses

... people have when they procrastinate:

  • Distracting yourself, and thinking about other things
  • Forgetting what you have to do, either actively or passively
  • Downplaying the importance of what you have to do
  • Focusing on your other values and qualities that will solidify your sense of self
  • Denying responsibility to distance yourself from what you have to do
  • Seeking out new information that supports your procrastination.

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