The Science of Procrastination: How to Stop Putting Things Off and Start Getting Stuff Done

The Science of Procrastination: How to Stop Putting Things Off and Start Getting Stuff Done

There's lots of advice out there on how to overcome procrastination. But what is procrastination, exactly? And why do we do it? In this article, we'll explore the science behind procrastination in order to understand why we tend to put things off, and how we can learn to overcome it.

First of all, it's important to understand that procrastination is not laziness. In fact, in many cases, it's actually a sign of being a high achiever. When we're striving for excellence, we naturally want to do our best work possible. That can often mean putting off starting a project until we feel confident that we have the time and energy to give it our full attention. However, there can be a downside to this perfectionism. When we're always waiting for the "perfect moment" to start something, we can easily find ourselves putting things off indefinitely. This is where procrastination can become a real problem.

If we haven't met, hi, my name is Felecia!  I'm a Certified High-Performance Success Coach and Business & Life Strategist!  I love to help overwhelmed, stressed-out ambitious, high-achieving women maximize their time, energy, productivity, and influence so they can be present and intentional with the vital aspects of their life.

I do this through proven science-backed and outcome-based high-performance strategies, routines, habits, and mindset shifts that are simple, sustainable, and fun.

Let’s dive in…

What is Procrastination?

“Someday is not a day of the week” Janet Dailey

There's no denying it: we all procrastinate from time to time. Whether it's putting off that dreaded project at work or putting off organizing the garage, No matter who you are, chances are that procrastination has become an unwelcome companion in your life at one time or another.

But why do we do it? Why do we put off doing things that we know need to be done?

There are a number of theories out there about why we procrastinate, but one of the most common is that we're simply trying to avoid discomfort. When we have a task to do that makes us feel anxious or stressed, it's natural to want to put it off. We would rather do anything else than face that uncomfortable feeling.

There are also psychological reasons why we procrastinate.

For example, we may procrastinate because we're perfectionists, and we want to make sure that everything is perfect before we start. Or, we may procrastinate because we're afraid of failure – we don't want to try something new if there's a chance that we might not succeed.

Whatever the reason, one thing is clear: procrastination can be a major hindrance to our productivity and our success.

So Why Do We Procrastinate?

“Only put off until tomorrow what you are willing to die having left undone.” Pablo Picasso

There's no denying it: we all procrastinate from time to time. Whether it's putting off that dreaded project at work or putting off organizing the garage, No matter who you are, chances are that procrastination has become an unwelcome companion in your life at one time or another.

But why do we do it? Why do we put off doing things that we know need to be done?

There are a number of theories out there about why we procrastinate, but one of the most common is that we're simply trying to avoid discomfort. When we have a task to do that makes us feel anxious or stressed, it's natural to want to put it off. We would rather do anything else than face that uncomfortable feeling.

Procrastination can be a crippling habit that affects a person's self-worth and motivation. Avoiding personal responsibility is often rooted in fear, resulting in anxiety, self-doubt, and immobilization towards necessary action. At the heart of procrastination lies the need for security and self-protection; however, this strategy is highly ineffective.

It's common to see procrastinating people display behaviors such as withdrawal and an unwillingness to commit, avoidance of tasks until the last minute, blaming external sources for their lack of success, denying the importance of achieving their goals, and ultimately fear of the future.

As a leader, it's important to recognize these signs and help individuals overcome their procrastination in order to reach their goals.

• Talking through the fear, developing a plan, and working together can be incredibly powerful tools on the journey to success. With the right mindset, procrastination can be overcome so that individuals can experience the joy of achievement and fulfillment.

There are also psychological reasons why we procrastinate.

For example, we may procrastinate because we're perfectionists, and we want to make sure that everything is perfect before we start. Or, we may procrastinate because we're afraid of failure – we don't want to try something new if there's a chance that we might not succeed.

Whatever the reason, one thing is clear: procrastination can be a major hindrance to our productivity and our success.

Below are some more explanations why you may be prone to procrastination.

Technology has changed how we focus, with notifications and alerts on our devices pinging us throughout the day, diverting our attention away from important tasks. Furthermore, it can be hard to visualize our future selves, with a study finding that when people viewed events in days instead of months or years, they were more likely to take action quickly.

Psychologist Pamela Garcy Ph.D., adds that procrastination can stem from many sources, including a lack of self-compassion, learning it from role models like your parents, believing you are unable to complete a task successfully, or even depression or anxiety. It's also possible that we avoid things with negative associations and seek out rewards instead.

As Dr. Judson Brewer, Director of Research and Innovation at Brown University's Mindfulness Center, explains to the New York Times: "Our brains are always looking for relative rewards. If we have a habit loop around procrastination, but we haven't found a better reward, our brain is just going to keep doing it over and over until we give it something better to do."

The good news is that you can break the habit of procrastination and start getting things done. If you've noticed that procrastination is holding you back, there are ways to take control of your motivation and move forward. With a bit of effort and understanding and the five strategies below, it's entirely possible to tackle.

If procrastination is an issue for you, then it's time to take a break and disconnect! Concentration and focus are essential in order to reach your goals. If you're easily distracted, then try to make yourself as distraction-free as possible. Log out of email, close Slack, switch off your phone... whatever it takes to remove yourself from the things that can easily pull your attention away.

Give yourself a specific amount of time to take on a task or project, and set deadlines for yourself within that block. This will help you stay focused and increase your chances of success. So why not give it a go? Take a break, disconnect, and see how much more you can accomplish!

Related Article: How To Make a Big, Terrifying Decision as a female entrepreneur and leader

What are the 5 types of procrastinators?

It's important to understand that despite having the best intentions, procrastination can have a huge impact on our lives - for better or worse. If you've made a decision not to act, it still counts as an action, and there will always be consequences. Make sure you are aware of this, and don't underestimate the power of inaction.

Let's take a closer look at your own tendencies and figure out what type of procrastinator you are. That way, you can get to the bottom of why you're not getting things done. Once you understand that, you can start making progress towards improving your productivity and finally tackling those projects!

There are five main types of procrastinators: 

The thrill-seeker, the self-doubter, the overdoer, the perfectionist, and the avoidant. Each type has its own unique reasons for procrastinating, but they all share one common trait: they all find it difficult to get started on a task.

The thrill-seeker is always looking for excitement and prefers to do things at the last minute because it feels more exhilarating. The self-doubter second-guesses themselves and their abilities, so they put off starting a task because they're afraid they'll fail. The overdoer tries to do too much and ends up overwhelming themselves, which leads to them putting off. Anyone who has ever procrastinated knows there are many different ways to put off doing something. In fact, scientists have identified four distinct types of procrastinators: the thrill-seeker, the self-doubter, the overdoer, and the perfectionist. Each type of procrastinator has a different reason for postponing tasks, but they all share one common trait: fear of failure.

The thrill-seeker is drawn to activities that offer a high risk of failure.

For this type of procrastinator, the excitement of potentially failing is often more appealing than the tedium of actually succeeding. According to Tim pychyl, thrill-seekers are “Seek immediate pleasure and excitement and is resistant to anything that smacks of delay or a waiting period." in other words, we want what we want, and we want it now. This type of procrastination often happens when we’re bored with a task or feel like it’s going to be difficult. We would rather do something that is more fun or exciting. The problem with this is that it can lead to us making impulsive decisions, not finishing tasks, and feeling unhappy with ourselves later on. 

Thrill-Seekers “Seek immediate pleasure and excitement and is resistant to anything that smacks delay or a waiting period.”

To overcome thrill-seeking procrastination, try to find a way to make the task more enjoyable. For example, if you are putting off doing your taxes because they are boring, try listening to music or reading a book while you do them. Or, if you are having trouble getting started on a project, break it down into smaller tasks that you can complete one at a time. Putting in a little bit of effort upfront will make the task less daunting and more manageable. And finally, be sure to give yourself credit for any progress you make, no matter how small. Congratulate yourself for completing even the smallest tasks, and you will be more likely to keep moving forward.

The Overdoer tries to do too much and ends up overwhelming themselves, which leads to them putting off tasks or not finishing them at all.

Similar to the thrill-seeker, the overdoer often responds to boredom or difficulty by trying to do too much instead of delaying the task. This can lead to feeling overwhelmed, stressed out, and unmotivated. 

The key to overcoming this type of procrastination is to break down the tasks into smaller, more manageable chunks. Start with the easiest tasks and work your way up to the more difficult ones. And remember to take breaks, especially if you start feeling overwhelmed. Working for too long without a break can lead to burnout and decreased productivity.

Like the overdoer, the perfectionist often responds to the difficulty by trying to do too much

The Self-Doubter is plagued by self-doubt and indecision. 

This type of procrastinator often worries that they aren't good enough to do the task at hand and will eventually give up out of fear of failure. If you're the type of procrastinator who is plagued by self-doubt, you're not alone. In fact, many highly successful people have overcome this hurdle to achieve great things. The key is to realize that self-doubt is usually based on irrational thoughts. Once you identify the thoughts that are holding you back, you can start to challenge them. 

For example, if you're doubting your ability to start a business, ask yourself whether there's evidence to support that belief. Are there other entrepreneurs who have been successful? If so, what makes you think you can't do the same? Remember, nobody is perfect. Everyone makes mistakes and learns from them. You can't let self-doubt hold you back from achieving your goals.

The Avoidant type of procrastinator usually puts off tasks because they're afraid of making a mistake. 

They may also feel overwhelmed by the task at hand. If this sounds like you, try breaking the task down into smaller steps. Start with the easiest step and work your way up. This will help you feel more in control and less overwhelmed. You can also try focusing on the positive aspects of completing the task. For example, what will you gain from completing it? How will it make your life easier or better? When you focus on the positives, it's easier to move past your fear and get started.

Procrastination can also be caused by boredom. There are plenty of strategies you can use to overcome procrastination, including setting deadlines, breaking tasks down into smaller steps, and rewarding yourself for completing a task. Just remember to be patient and take things one step at a time. Don't expect to change your habits overnight. 

The overdoer is someone who is afraid of not living up to others' expectations.

This type of procrastinator often feels like they need to do everything themselves in order to be successful, which leads to them taking on too many tasks and never completing any of them. The overdoer is a special breed of procrastinator. This procrastinator is perfectionism at its finest. Overdoers tend to put very high standards for themselves and often feel like they are never quite good enough. As a result, they often put off taking action because they are waiting for the perfect moment. If you're an overdoer, you're probably familiar with the feeling of being paralyzed by perfectionism.

The perfectionist is someone who is afraid of not meeting their own high standards.

This type of procrastinator will often delay starting a task because they want to make sure that it's perfect, even if that means never actually completing it. The good news is that there are ways to overcome this type of procrastination. One way is to set smaller goals that are more achievable. Rather than trying to achieve perfection, focus on making progress. Another way to overcome the overdoer tendency is to give yourself permission to make mistakes. Remember that mistakes are part of the learning process! Finally, try to relax and have some fun. When you're enjoying yourself, it's easier to focus on the task at hand.

5 ways to overcome procrastination:

Are you ready to tackle procrastination and get stuff done? You're not alone in this battle, and it's possible to overcome chronic procrastination! If you've noticed that your tendency to delay projects has been negatively affecting your life, rest assured that there is a science behind why we procrastinate - and strategies for overcoming it and start getting stuff done.

1. Recognize your procrastination triggers.

If you know what causes you to procrastinate, you can develop a plan to avoid those situations. If you're someone who tends to put off tasks, the first step to making a change is recognizing it. Instead of denying and succumbing to fear, the next time you feel yourself procrastinating, take a moment to ask yourself why.

Are you afraid of something specific? Would accomplishing this task make you feel better? How will procrastination make you feel in the long run?

By becoming more aware of your own tendencies, you're making great strides to overcoming procrastination. This self-reflection can be difficult, but understanding when and why you procrastinate is key for creating positive change. Taking these steps puts you on the path to success!

Related Article: 11 c’s of High-Performance Living: How to Unlock Your Full Potential

2. Begin with baby steps!

“If you procrastinate when faced with a big difficult problem… Break the problem into parts, and handle one part at a time.” Robert Collier

If you're someone who struggles with procrastination, it can feel like a mountain to climb. But the truth is, starting small can really make a difference. Research shows that breaking down your project into manageable steps can help you make progress in an easy-to-follow way.

For example, let’s say you’ve been putting off starting your business. Begin by researching business ideas or creating a plan, then reward yourself with something small like a walk outside or a cup of coffee. Small wins can really snowball into something big and help to motivate you further.

And don't forget to acknowledge the impact these small steps have on your larger goal - they all matter! So why not set yourself up with a reward system? Celebrate each small victory, and you'll be on your way to success in no time.

Procrastination doesn't have to rule the day! With some imagination, discipline, and determination, it's possible to overcome your tendency to procrastinate and get things done. So go ahead - take those first few steps, and make your dreams a reality.

Related Article: Top 10 Reasons Why Most People FAIL at Time Management

3. Identify and list the impact of your procrastination

Do you find yourself continuously procrastinating? Are you tired of the same old excuses that prevent you from getting work done on time? Believe it or not, there is actual science behind procrastination.

The next time you want to put off a project, take a moment and evaluate what the cost of doing so will be. Grab a pen and paper and make two separate lists - the first listing out what will happen if you do procrastinate and the second outlining what will happen should you choose not to.

Be aware of your reactions when making these lists, as cognitive biases or irrational beliefs may filter in and distort reality. This is normal! Your body may want to freeze, fight or take flight when faced with feelings of vulnerability.

Carefully consider both lists and weigh the pros and cons of each decision. You may be surprised by the outcome! By evaluating the cost of procrastination, you can save yourself from sabotaging your own chances for success.

4. Take a break and disconnect

We can have whatever we wish for, yet not everything imaginable. Allocating our time to one thing implies that we cannot spend it on something else — regardless of whether it is intentional. This commonly brings up the toughest challenge when it comes to productivity.

For so long, we've heard that you can have it all and accomplish it. People believe that you can have a fulfilling career while also having a loving and supportive marriage, raising well-adjusted children, keeping a great body and good health, traveling regularly, maintaining close and interesting relationships with friends — the list goes on.

In reality, though, most of us are able to juggle three or four of these priorities at a time.

Psychological research has proven that we tend to remember the information we've heard often and early on, thus giving it an inflated importance in our minds. That is why work-life balance remains so widely talked about.

Rather than aiming for balance, strive for counterbalance — switch between your priorities according to the situation. For instance, if you're working long hours on a project, make sure to pencil in plenty of time to reconnect with your family afterward.

This shift is key to success. Once we have clarity on what truly matters, we can concentrate our energy and attention on the most important task at hand — this is when great things happen!

5. Work with a certified high-performance coach 

“When people have a willpower failure, it's because they haven't anticipated a situation that's going to come along.” Charles Duhigg

By working with a certified high-performance coach, you can access the support and guidance needed to overcome procrastination. When engaging in this relationship, it's important to remain open and vulnerable about any self-beliefs that drive your behavior. Your coach can help you understand why you’re afraid of having a difficult conversation, for example, and guide you on how to best approach the situation.

Together, you'll build trust, rapport, and assurance with your coach, who will provide gentle guidance and encouragement to help you stay committed to your goals. With this supportive environment in place, you'll be able to confidently confront any obstacles that come your way. By setting achievable objectives, you and your coach can work together to create a successful outcome.

So don't hesitate - take the first step towards overcoming procrastination and reap the rewards of a stronger, more productive you!

By working with a certified high-performance coach, you can access the support and guidance needed to overcome procrastination.

Overcoming Procrastination: Strategies for Achieving Consistency and Momentum

As any entrepreneur knows, procrastination is the enemy of success. Not only does it prevent you from getting important work done, but it can also lead to feelings of anxiety and guilt. Fortunately, there are a few simple strategies you can use to overcome your procrastination habit. 

First, it's important to be consistent with your work schedule. Dedicate a time each day to prioritize and work on your most significant projects, making sure that you adhere to this schedule.

Secondly, make sure you're taking care of yourself physically. Procrastination often occurs when we're feeling tired or rundown. Be sure to get enough sleep, eat healthy foods, and exercise regularly.

Finally, remember that perfectionism is the enemy of progress. Don't wait until everything is perfect before you start working on a project; just dive in and get started. With these tips, you'll be able to overcome your procrastination habit and achieve success.

These are all excellent tips for overcoming procrastination, but one of the most important things to remember is that everyone is different.

What works for one person might not work for another, so be sure to experiment and find what works best for you. By using these tips, you can overcome your procrastination habit and achieve success.

Bottom-line: 

The next time you find yourself procrastinating, ask yourself what is causing your fear of failure. Once you identify the root cause, you can start to work on overcoming it. Set smaller goals that are achievable and give yourself permission to make mistakes - everyone does! Take some time for fun and relaxation as well; these things will help reduce your stress levels and increase your productivity. Use these tips to move past your fear of failure and get things done! If you need help implementing these strategies or want someone to talk to about your unique situation, book a complimentary high-performance strategy session with me today. Together we'll create a plan that will help you overcome procrastination and achieve success!

P.S. Need additional support in living a high-performance life. Grab my Level Up and Thrive EASY Checklist.

Related Posts: