We all procrastinate from time to time, or at least at some point in our lives. It is normal for people to delay things that may feel tiring, or lack enjoyment. This can include something as simple as skipping leg day, or not completing assignments in time.
While procrastination for many people can just be a rare occurrence. Most of us know someone that just can't do things in time, again and again. As if plagued by chronic habit, even when such high levels of procrastination in the workplace can have negative effects on employment duration and income.
Such instances are not limited to the temporary delaying of tasks; they can also lead to serious issues including Stress, Anxiety, and Sleeping Problems.
So why do people procrastinate? Why do some people procrastinate more than others? Could it be a mental health condition? And does procrastinating carry any positives, or is it just a negative habit we need to let go of?
In this article, we will explore the most probable causes that can lead to procrastination, and in the end, we will look into the best solutions for each.
1. Fear of Failures - Criticism Sensitivity
The fear of failure is a common cause of Procrastination, and it's often linked to criticism sensitivity. As the name implies, this sensitivity refers to the tendency to be overly sensitive to criticism, which can lead to a fear of failure and a reluctance to take risks.
While it's important to be aware of potential areas for improvement, criticism sensitivity can be detrimental to one's self-esteem and motivation.
On the other hand, a healthy level of self-criticism can help individuals improve and grow. It's essential to strike a balance between acknowledging areas for improvement and avoiding becoming overly sensitive to criticism.
2. Decision Fatigue - Too Many Options
Decision fatigue is another factor that can lead to procrastination, especially when faced with too many options. While having choices can be beneficial for a lot of people, having too many options can be overwhelming and lead to indecision and procrastination.
This can affect different people differently. It's essential to simplify the decision-making process by breaking it down into smaller, more manageable steps. This can help individuals make more informed and confident decisions and avoid decision fatigue.
3. Lack of Motivation - Laziness is Common
Lack of motivation is another common cause of Procrastination, and it's often perceived as laziness. Now it may simply be that you are not feeling like doing something, so you are not doing it. But if you try, it won’t be hard to get started.
However, when it’s not just that, laziness is still a term used by people, and often it is an oversimplification of the issue. Lack of motivation can be caused by various factors, such as burnout, feeling overwhelmed, or lack of interest.
It's essential to address the underlying cause of the lack of motivation and identify potential solutions, such as taking breaks, setting achievable goals, or finding ways to make the task more interesting.
4. Constant Trouble Focusing - ADHD
Now what if that lack of motivation is not easy to fix? No matter how hard you try, you often find yourself unable to simply focus on tasks and get them done.
Constant trouble with focus is another cause of procrastination, and it's often linked to ADHD (Attention-Deficit/Hyperactivity Disorder).
ADHD is a neurological condition that affects an individual's ability to focus, organize, and manage time effectively.
Research has shown that people with ADHD have lower levels of dopamine in their brains. Dopamine is a special chemical in our brain that helps us feel motivated, rewarded, and happy.
When Dopamine levels are low, people can struggle to do things, feel unmotivated, and seek out immediate rewards instead of working towards long-term goals.
While it can be challenging to manage ADHD, seeking professional help, developing coping strategies, and setting achievable goals can help individuals with ADHD overcome procrastination and achieve their goals.
5. Perfectionism - All or Nothing
Although perfectionism can be a blessing, it may also easily turn into a curse. On the one hand, it can drive people to achieve great things and reach new heights. However, on the other hand, it can also lead to a paralyzing fear of failure and cause people to procrastinate or avoid trying altogether.
The desire to achieve Perfection can lead to an all-or-nothing mentality where anything less than perfect is considered a failure. This can create unrealistic expectations, causing people to be overly critical of themselves and others. Moreover, it can also cause people to be hesitant to start a project because they are worried about not being able to live up to their own high standards.
While striving for excellence is admirable, it's important to recognize that perfection is impossible and that making mistakes is a natural part of the learning process. A more balanced approach to life and work can help avoid the negative effects of perfectionism, such as stress and anxiety.
Remember, it’s always better to do something and make mistakes than never even try.
Unless, of course, you're trying to perform brain surgery or defuse a bomb, maybe it's best to leave it to the professionals!
6. Stress & Anxiety - When It’s Too Much
Procrastination skirts around motivation. If you’re overwhelmed, it’s more productive to take breaks as rewards for doing work.Dr. Suraj Sood, Psychologist, PhD Consciousness & Society
Stress and anxiety can also lead to procrastination, especially when the level of stress and anxiety becomes overwhelming. Chronic stress and anxiety can cause burnout, which can negatively impact motivation and productivity.
It's essential to manage stress and anxiety levels by identifying the sources of stress, developing coping strategies, and taking steps to reduce stress levels, such as meditation or exercise. Seeking professional help can also be beneficial in managing stress and anxiety levels when needed.
In conclusion, procrastination is a common problem that affects many people in various aspects of their lives. The six scientific reasons for procrastination highlighted in this article provide valuable insights into why people procrastinate.
When we are able to understand the cause of our procrastination, we can start bringing positive changes to our lives by seeking the resources we need to overcome it.
And as the famous writer Oscar Wilde once said, "I never put off till tomorrow what I can possibly do - the day after”
Uh wait no… wrong quote.
Don't be like Oscar here.
Start tackling your procrastination habits today and see the positive impact they can have on your life!
Best Wishes:)