Procrastination is the chronic avoidance of difficult tasks, which can even involve deliberately looking for distractions. Experts define it as voluntary delay in action despite being aware of the worse off consequences; it is almost a form of self-deception. Procrastinators might know about the consequences of their delay, but find it difficult to change their habits, despite trying. It is not just a habit, but rather one’s failure of self-regulation, where inability to manage emotions is the main cause for putting things off. Researches have proved that people who procrastinate are prone to have higher levels of stress in the long run and their quality of work also reduces; it impacts their psychological as well as physical health, as well as their professional life. Thus, procrastination is not only a habit, it’s rather a maladaptive lifestyle.
Types of Procrastinators
The Anxious type: They delay
starting their tasks due to fear of failing, or making mistakes.
The Perfectionist: They don’t
start the task because they fear not executing the task perfectly.
The Over-doer: They have a
fear of not living up to their own impossible standards, thus committing to too
many tasks and failing to prioritize important ones.
The Crisis Maker: They
believe that stress and pressure is important to perform better, thus waiting
till the last minute; they are unable to manage their time appropriately due to
this.
The Dreamer: They have a lot
of creativity and focus on creating an ideal plan; but they think more than they
take action, thus, finding it difficult to actually complete tasks.
How to overcome
procrastination?
·
Prioritize. Do the most challenging and important tasks first.
·
Be
realistic. Make realistic calculation
of the time required; set realistic and achievable goals; don’t get carried
away by imaginations.
·
Focus. Focus on what is important achieve the ultimate goal,
keep track of your progress. Set time limits for each sub-task, and stay focused
on not exceeding the time.
·
Some
techniques to use – Pomodoro
method to manage time, SMART framework to prioritize and set goals, ‘Eat the
frog’ technique.
·
Rest and
replenish. Give yourself small breaks
to recover and start over. Be kind to yourself.
References
Häfner, A., Oberst, V., & Stock, A. (2014). Avoiding procrastination through time management: an experimental intervention study. Educational Studies, 40(3), 352–360. https://doi.org/10.1080/03055698.2014.899487
Henderson, R. (2021, May 27). 6 types of Procrastinators and how they think. JAYSON MORAN. https://jaysonmoran.com/2021/02/12/6-types-of-procrastinators-and-how-they-think/
Ho, L. (2021, April 19). 5 Types of Procrastination (And How to Fix Each of Them). Lifehack. https://www.lifehack.org/articles/productivity/types-procrastination-and-how-you-can-fix-them.html
Jaffe, E. (2013a, March 29). Why Wait? The Science Behind Procrastination. Association for Psychological Science - APS. https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination
Jarrett, C. (2020, May 14). Why procrastination is about managing emotions, not time. BBC Worklife. https://www.bbc.com/worklife/article/20200121-why-procrastination-is-about-managing-emotions-not-time
Lingsieck, K. B. (2013). Procrastination. European Psychologist, 18(1), 24–34. https://doi.org/10.1027/1016-9040/a000138
Psychology
Today. (n.d.). Procrastination. Retrieved February 3, 2022, from https://www.psychologytoday.com/us/basics/procrastination
