THE BIG “P” WORD: PROCRASTINATION!
Pro-cras-ti-na-tion is the act of delaying or putting off tasks that need to be done, often until the last minute. The word comes from the Latin procrastinare, where pro means “forward” and crastinus means “tomorrow.” It literally translates to leaving things for tomorrow.
You will know if this relates to your life. Research suggests that around 20–25% of adults are chronic procrastinators. Just relax, there is a reason why you procrastinate, and there are also ways to overcome it.
Procrastination involves delaying important tasks even though we know this may lead to stress or negative consequences. It is commonly linked to self-regulation, rather than simply being lazy.
We often choose immediate gratification over long-term benefits. Fear of failure and our tendency to favour the present moment can also contribute to procrastination.
To manage this habit, we first need to understand what happens in the brain. Science describes procrastination as a battle between two brain systems when we are faced with an unpleasant activity or assignment. The limbic system, the emotional and reward-related part of the brain, seeks instant gratification, pleasure and immediate mood relief. When you face a dull, difficult or stressful task, it can push you towards quick distractions.
The prefrontal cortex, on the other hand, is involved in planning, focus, decision-making and long-term goals. It wants you to complete the task, but doing so requires conscious effort and self-control.
When the emotional/reward system wins, we put off until tomorrow what could—and should—be done today. Avoiding an unpleasant task provides temporary relief, which can actually reinforce the habit of procrastinating.
But procrastination is not a life sentence! You might find yourself wondering: How can I stop procrastinating?
Fortunately, there are several ways to fight procrastination and start getting things done on time. Be present. Ask yourself what is important rather than simply reacting to what feels urgent.
Make a to-do list. Writing tasks down can keep you on track.
Make the first step smaller. Break large tasks into manageable steps so they don’t feel overwhelming.
Eliminate distractions. Ask yourself, “What is pulling my attention away?” Then remove or reduce those distractions.
Finally, don’t be too hard on yourself. Pat yourself on the back when you complete something on time. Every completed task helps strengthen the habit of getting started.
Remember, the biggest step is the first step.
“The greatest amount of wasted time is the time not getting started.”
— Dawson Trotman
Mel Tiedt
