Why We Procrastinate: Understanding the Psychology Behind It

Why We Procrastinate: Understanding the Psychology Behind It 

By Sahar

Have you ever found yourself scrolling through your phone or reorganising your desk instead of tackling an important task, perhaps even with an urgent deadline? You’re not alone. Procrastination is a common behaviour that many of us experience, and while it might seem like laziness, it’s often much deeper than that. In this blog, we’ll explore the psychology behind procrastination and share actionable steps to overcome it.

What Is Procrastination?

Procrastination isn’t just delaying a task—it’s a voluntary, often irrational, postponement of something we know needs to be done. It’s when we choose short-term comfort over long-term success, even if it creates stress or guilt later and does not get easier over time.

While it is commonly believed that procrastination is about difficulties with time management, it interestingly is more about emotion regulation. Often times, we procrastinate not because we’re bad at organising our time (in fact we may be quite good at planning), but because we’re trying to avoid negative feelings like anxiety, boredom, or self-doubt associated with the task. 

The Psychology Behind Procrastination 

Fear of Failure:

For some of us, the thought of failing can be so overwhelming that we avoid starting altogether. Tasks tied to high expectations or personal worth can trigger this fear, making procrastination a way to protect ourselves from potential disappointment. Some people grapple with harsh self-criticism while struggling to complete a task, which makes the process feel unbearable.  

Perfectionism:

Procrastination often masks perfectionism. Sometimes, we don’t realize how high our standards are for ourselves and our performance, making task completion feel extremely difficult. When we believe that something must be done flawlessly, the pressure can make starting feel impossible. 

Instant Gratification: 

Our brains are wired to seek rewards. Tasks like checking social media or watching TV offer quick hits of dopamine (a hormone associated with the reward-centre of the brain), making them more appealing than the delayed gratification of completing a challenging task. Seeking pleasure in everything we do reinforces the idea that doing anything outside of those pleasurable activities is unbearable, leading to avoidance of challenges and potential growth opportunities.  

Lack of Clear Goals:

When a task feels vague or overwhelming, it’s hard to know where to start. Without a clear plan, the path forward seems daunting, leading to avoidance. 

Ways to Shift Away from Procrastination: 

Recognise the Emotion Behind It

Ask yourself: What am I feeling right now? Are you overwhelmed, anxious, or uninterested? Identifying the root emotion can help you address it instead of avoiding the task. Naming and acknowledging our emotions make them more manageable and less overwhelming.  

Break Tasks into Smaller Steps

Large tasks can feel intimidating. Divide them into smaller, manageable steps. For example, instead of “Write a report,” start with “Create an outline” or “Write the introduction.” The ‘5-Minute Rule’ can also make starting a task less daunting. Commit to working on the task for just five minutes. Once you start, you’re more likely to keep going. This technique helps get started on a task. 

Focus on Progress, Not Perfection

Shift your mindset from “I should not make any mistakes” or “this shouldn’t be difficult for me” to “a good-enough job is good enough!”. Progress, no matter how small, is still progress. 

Reward Yourself

Pair the task with something you enjoy. For example, doing a  strenuous task while listening to your favourite music or promising yourself a favourite snack or a quick break after completing a specific step. 

Visualise the Outcome

Imagine how accomplished and relieved you’ll feel once the task is done. This can help motivate you to push past the initial resistance.

Eliminate Distractions

Create an environment that supports focus. Turn off notifications, set boundaries, and clear your workspace of tempting distractions. 

When to Seek Help?

If procrastination has had significant impacts your daily life, work, or relationships, and continues to do so, it may be a sign of an underlying issue like anxiety, ADHD, or depression. At Therapy House we have psychologists who have been trained to understand the roots to your procrastination and provide guidance on how to resolve these issues.  

Final Thoughts 

Procrastination isn’t a character flaw—it’s a behaviour driven by emotions and thought patterns. By understanding why we procrastinate, we can develop healthier ways to manage our emotions and take meaningful steps toward our goals. Remember, change doesn’t happen overnight, but every small effort counts. 

If you live in Brisbane or are happy with using Telehealth, we are here to support you. Get in touch today.