Youngsters need to learn how to control emotions as another psychological factor that leads to procrastination is none other than poor impulse control. Self-regulation is significant as it involves the ability to manage one’s thoughts, emotions, and behaviors to pursue long-term goals and resist immediate gratification. Individuals who struggle with self-regulation may find it difficult to resist distractions, delay gratification, or stay focused on tasks that require sustained effort over time.
By Mahfooz Ahmad Bakshi:
We live in a world filled with distractions, so the temptation to procrastinate literally lurks around every corner. Whether it’s delaying household chores or putting off important work assignments, procrastination can feel like an enemy to many. Some might wonder what procrastination really is and what harm it causes. Well, to me, it’s nothing but irrational behavior.
Behavior plays a crucial role in determining one’s success, and if an individual’s behavior is irrational, then that person cannot expect a satisfying life. The word ‘procrastination’ originates from the Latin word ‘procrastinare,’ which means ‘to put off until tomorrow’ or ‘to defer.’ It involves voluntarily delaying or avoiding tasks, often despite knowing that doing so may lead to negative consequences. So, it is catastrophic.
Nothing happens out of nowhere, right? Similarly, there are psychological factors behind this behavior, and I would like to highlight some of those factors in this article.
In his book titled “The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done,” published in 2010, Piers Steel, a Canadian psychologist and professor known for his research on the psychology of motivation and procrastination, emphasizes that procrastination is not simply a matter of poor time management or laziness. Instead, it is a complex interplay of psychological factors. He discusses how our perception of tasks, our ability to regulate emotions and impulses, and our level of self-efficacy all influence our tendency to procrastinate.
As identified by Steel and many other psychologists, motivation plays an important role in determining whether individuals are likely to perform tasks on time or delay. When we lack motivation, we perceive our tasks as less interesting, leading to procrastination. Conversely, when we are fully motivated, we perform tasks enthusiastically. So, lack of motivation, for me, is the number one psychological factor that leads to putting off important work. Understanding the underlying reasons for our lack of motivation is crucial for addressing it effectively. It could be related to burnout from excessive stress, a lack of clear goals or direction, or even deeper emotional issues such as depression or anxiety. We can begin to regain our motivation and tackle tasks with renewed energy and focus once we start taking steps to address these factors.
There exists one more factor, and that is the fear of failure. Believe me, I haven’t met anybody who isn’t scared of failing. Everyone is living with this paradoxical fear nowadays, and I count myself among the victims. Caring more about the consequences or the results usually stops us from taking a step forward, making us prone to delaying. That’s not the only reason, as this fear can stem from various sources, such as perfectionism. Perfectionists often have a strong desire to perform flawlessly in every aspect of their lives, which is not possible as no human being is perfect. No matter how good we are at something, mistakes always remain around the corner. Perfectionism, instead of leading to success, leads to anxiety, stress, and whatnot. Then there comes low self-esteem, past negative experiences, and so on. This fear of failing paralyzes every individual, motivating them to avoid tasks just to prevent the possibility of falling short of expectations.
Youngsters need to learn how to control emotions as another psychological factor that leads to procrastination is none other than poor impulse control. Self-regulation is significant as it involves the ability to manage one’s thoughts, emotions, and behaviors to pursue long-term goals and resist immediate gratification. Individuals who struggle with self-regulation may find it difficult to resist distractions, delay gratification, or stay focused on tasks that require sustained effort over time. This can lead to procrastination as they give in to short-term temptations or impulses instead of working towards their goals.
Studies have consistently found a significant relationship between impulsivity and procrastination. For example, a study published in the journal ‘Personality and Individual Differences’ found that individuals who scored higher on measures of impulsivity were more likely to engage in procrastination behaviors. Another study in the ‘Journal of Research in Personality’ similarly found that higher levels of impulsivity were associated with increased procrastination tendencies. One study found that around 20-25% of the population struggles with significant procrastination, which can often be linked to poor impulse control.
To get things done on time, we need pressure, we need external pressure, deadlines. Lack of accountability or lack of external pressure can also be one of the psychological factors that lead to procrastination. External pressure is important for an individual because without it, individuals may feel less motivated to take action, especially if the task does not have immediate consequences or if they can easily postpone it without repercussions. This can lead to procrastination as individuals delay tasks until the last minute or indefinitely without any hesitation.
Perhaps, these are not the only factors because there are dozens of them, such as aversion, poor time management, uncertainty, and so on. We need to understand that procrastination or delaying tasks is not worth it, as work only expands to the time allowed for it. Delaying doesn’t help in any way; rather, it places a burden on our shoulders. For the sake of internal peace and contentment, we must at least avoid procrastination. I would love to conclude by mentioning the quote of Dawson Trotman: ‘The greatest amount of wasted time is the time not getting started.’
