Everyone refers to procrastination as the proverbial ‘thief of time’. Procrastination often occurs without the intent to actually delay. It is rather as if the procrastinator cannot help the intention-action gap. One is not lazy, or immature, or lacking in self-control. It could be something as simple as getting to bed on time, or perhaps a task that involves more effort - such as a head start on that office assignment; but it often feels that the procrastination is not within one’s control.
Psychologists and researchers across the world have suggested that procrastination doesn’t just stem from mere laziness. Instead, it is actually a mental health issue and a trauma response that has been developed over the years. According to findings by Scientific Research Publishing, only 5 per cent of adults were chronic procrastinators as opposed to 20 per cent in 2023. Women tend to be more prone to procrastination due to the high amount of pressure and lack of self-compassion.
Why Do People Procrastinate?
‘Not everyone procrastinates,’ says Himanshi Shah, a psychologist and relationship counsellor. ‘We have people who are extremely driven and manage to pack a lot into each day willingly. However, there is no denying that the number of procrastinators is also on the rise. This avoidance behaviour can stem from a variety of factors. Firstly, low self-confidence and self-esteem are major subconscious trigger factors. When a person feels like they will be confronted with a difficult task ahead, one that may result in failure or at least a few attempts before success follows, that could lead to procrastination. This typically goes all the way back to facing criticism during one’s childhood or adolescent years. It is not realistically possible for everyone to succeed at every single thing. Life itself is dotted with successes and failures. Someone with a secure childhood upbringing and enough love and acceptance realises this, and gets on with the task at hand. Others develop procrastination as a coping mechanism, which can provide temporary reprieve from the pressure.’
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How Can Procrastination Be Detrimental?
Procrastination isn’t just an issue by itself. It can also have a negative impact on several other factors of your life. Looking at your list of incomplete tasks or unfulfilled goals can lead to mixed emotions like anxiety, regret, and depression. Your physical health can also suffer in the bargain. Other issues ensue as well, like underperformance which eventually leads to the loss of career opportunities, promotions, and financial well-being.
Himanshi adds, ‘It’s a vicious cycle. You procrastinate because you’re unhappy, and you’re unhappy because you procrastinate. People with pre-existing conditions like depression, anxiety or ADHD are also prone to chronic procrastination. To a lesser degree, even tiredness and stress coupled with the perceived unpleasant nature of the task can cause procrastination. Another form of procrastination that is now well known is Revenge Bedtime Procrastination, especially prevalent among young working mothers who endure high levels of stress in the workplace, and also at home.’
According to a survey by Sleepopolis, as many as 51.8 per cent of moms engage in this, so as to reclaim their personal space and recreational time – even if it is at the expense of a good night’s sleep. Revenge bedtime procrastination can be slowly dealt with by prioritising time for themselves within the day and scheduling ‘me time’. This isn’t necessarily easy, but if you aren’t losing precious hours during the day to other pursuits, you’re less likely to avenge your loss of personal time by staying up late at night. Turn off digital devices at night, mindlessly scrolling through videos is a massive time-sucker.
What Steps Can You Take To Stop Procrastination?
Parthiban Ramaswamy, a life coach and corporate consultant has a few pointers to cope with trauma-related procrastination:
Firstly, the trick is to stop looking at the big picture and getting bogged down. Don’t create this huge strategic plan. Instead, just get started. Once you do, you’ll start to complete one task at a time. There is a certain momentum built once you move on with your tasks, which eventually leads to progress.
Take the pressure of getting things done right all the time. If you tell yourself that, it’s probably going to help you get started on your task without feeling overwhelmed.
Try to observe patterns in your procrastination. Is there any one kind of task you avoid? This may help identify what you need to work on.
Make a list of activities that you are engaged in while procrastinating. Is it screen time or binge eating? Try to ensure that those temptations are out of the way, so you have no choice but to focus on what needs to be done.
If you’re not motivated to do whatever it is that you’re supposed to, remind yourself why you signed up for it in the first place. Staying motivated and inspired is important to stay on track.
If you’re still not able to shrug off the procrastination, seek help from a therapist or counsellor to work it out.
If you think you’re guilty of procrastination, you’re actually in good company and there might be hope for you yet. Famous women like Jane Austen, JK Rowling and Margaret Atwood have come out in the open and admitted to being chronic procrastinators. If they’ve been able to conquer and get past to achieve resounding success in their lifetimes, there’s no reason why you shouldn’t be able to as well!