You have an important task to do, but your mind says, "Oh... let's do it later." Just as you're about to start studying for an exam, you pick up your phone. There's an assignment at the office, but it starts on the last night. This habit sounds very familiar to you, right? Many of us think it's just laziness . But actually, this procrastination , or what we call it in English, is a much deeper psychological issue. It's not a personality weakness, it's something to do with the way our brain works. So today, let's talk about why we procrastinate, what are the reasons for it, and how we can overcome this habit.
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Why are there two different things between what is in the mind and what is done with the hands?
One of the main characteristics of procrastination is what we call the Intention-Action Gap. Simply put, it's the gap between what we intend to do and what we actually do. We want to do something, but we don't do it.
Imagine, you make a strong intention tonight to get up early tomorrow morning and exercise. But when the alarm goes off in the morning, you stop it and go back to sleep. That's the (Intention-Action Gap).
This is more than just boredom. It is heavily influenced by our thoughts and feelings, that is, our (Cognitive) and (Emotional) aspects.
- Lack of confidence in our abilities: When we think, "I won't be able to do this job well," we avoid starting it.
- Fear of failure: Some people don't even start a project because they are afraid of what others will think if they stop halfway through.
- Perfectionism : Some people want to do everything 100% correctly, without any flaws. When they feel that they will not be able to do the work to this level of perfection, that pressure causes them to postpone starting the work.
A person who has a habit of procrastinating may often encounter problems like this.
| Characteristics of a habitual procrastinator | A simple explanation |
|---|---|
| Difficulty finishing work | Starting many tasks but not being able to finish any of them properly. |
| High Impulsivity | The temptation to do something fun (e.g., checking social media) while doing important work. |
| Low Self-Discipline | The inability to set some rules for yourself and work according to them. |
The Challenge of Self-Regulation Failure
Procrastination is often viewed as a lack of self-control or self-regulation failure.'' But it's not a lack of willpower or ability. This problem arises when our stress and anxiety levels are higher than normal.
Self-regulation simply means the ability to manage our emotions, thoughts, and behaviors in a way that aligns with our long-term goals.
For example, studying when an exam is approaching is difficult and boring. At that time, watching a movie or talking to a friend is much easier and more fun. Here, self-regulation means putting aside what gives you immediate pleasure and focusing on the difficult but long-term important task of studying. People who procrastinate lack this ability. They easily focus on what gives you immediate pleasure.
This is especially true in education. When self-efficacy and self-esteem decrease, self-control becomes even more impaired.
The dangerous consequences of chasing instant gratification
Our brain is always trying to keep us happy. So, when we are doing something difficult or boring, our brain prompts us to do something that makes us feel happy and relaxed at that moment. This is called (Behavioral Delay). At that time, you put aside the important work and pick up your phone, check social media , or listen to a song in search of this momentary pleasure.
Even though this brings you joy in the moment, what happens? The work that you put off is still there. The time you have to finish it is getting shorter and shorter. Eventually, the pressure, stress, and anxiety caused by that work are increasing.
This is like a cycle. The task is difficult to do, so you procrastinate -> because you procrastinate, you run out of time and the pressure increases -> because the pressure increases, the task becomes even more difficult to do -> so you procrastinate again.
To break this cycle, you need to practice mood regulation . Start small. Choose just one difficult task a day and finish it anyway. The relief and sense of accomplishment you feel when you finish it will motivate you to do the rest.
Are your time calculations wrong?
Another major reason we procrastinate is that we have a misconception about the time it takes to complete a task. We think, "Oh... this is a small task, we can do it in two hours." But in reality, it could take a day. Because we underestimate the time it takes to complete a task, we put it off until the last minute.
The best thing to do is to start working a few days or a week earlier than you think you need to. This may be difficult at first. But after a while, you'll realize how great it is to be able to work without the last-minute pressure.
Do you dislike that job? Or is it difficult for you?
To be honest, we don't put off doing things we like, do we? Do we put off going to see a movie with friends, or going on a trip? No. We put off doing things that we find unfamiliar, inconvenient, tedious, and boring .
It's natural to try to avoid these kinds of tasks. But in life, we don't always get to do the things we want to do. So the solution to this is to set aside a separate time to complete the tasks we don't like.
Force yourself to say, "Okay, I don't like this task at all. But I'm going to do this from 4 to 5 this afternoon." When those hours are over, even if the task isn't completely finished, you'll feel a great sense of accomplishment. That feeling will give you the energy to do other tasks as well.
Do you also think, "Is there any point in doing this?"?
This is also a very important point. If we feel that an action we take will not bring us the desired result, we will not be motivated to take that action. This is called (Control Attribution).
The simplest example is studying for an exam. A student who believes, "If I study hard, I will definitely get a good result" studies early. However, a student who thinks, "No matter how much I study, it doesn't matter, I won't remember anyway" procrastinates because he doesn't believe there is a connection between his action (studying) and the result (good grades).
So, if you are constantly procrastinating, don't just dismiss it as boredom. There could be a deeper reason for it. If this habit is having a big impact on your daily life, work, or education, don't hesitate to seek professional help. You can talk to your family doctor about this, or see a mental health counselor . They will understand your situation, find the root cause of this problem, and give you the guidance you need to overcome it.
💡 Take-Home Message
- Procrastination is not laziness, it is a complex behavior caused by deep psychological causes such as fear, stress, and perfectionism.
- Try to understand why you procrastinate. Whether it's a dislike of the task, a fear of failure, or difficulty managing your time.
- Break down big tasks into chunks. Instead of trying to climb a big mountain all at once, take it step by step.
- Set aside a specific time of day for tasks you dislike or find difficult, and only do that task at that time.
- If this condition is difficult to control and is severely affecting your life, do not hesitate to talk to your doctor or a mental health professional.
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