Understanding Procrastination: Triggers and Support

Procrastination, a word we have heard countless times, is when we put off work or tasks that need to be done. Usually, we end up regretting it later because of the unfortunate consequences that come as a result. Most of us have experienced its unrelenting force and hold. It can be as seemingly small as not putting the freshly washed laundry away, or something as detrimental as missing a work or school deadline.

Understanding Procrastination

Part of learning to overcome anything is our ability to honestly look at ourselves and do an inventory of our habits and behaviors. When we do this, it allows us to come face to face with the real things that hold us back. It can be helpful to know the reasons people generally procrastinate and then consider which ones are true for you. This makes it easier to combat.

In his book, Solving the Procrastination Puzzle, psychologist Tim Pschyl defines procrastination as “a purely visceral emotional reaction to something we don’t want to do.” This means that if you dislike the task at hand, you are more likely to put it off. There is a battle between your mind and emotions. The more averse the task, the less likely it will be done.

Professor Pychyl believed each task we procrastinate is rooted in an aversion, and understanding those aversions is where our hope to overcome it lies. Below are a list of aversions and the strategies that can be employed to try and overcome them.

Procrastination Triggers

The task is boring. This is when the task at hand doesn’t offer any intellectual stimulation or creative inspiration. This could be due to the task being repetitive, monotonous, or too easy. Boredom hinders creativity and excitement for any task.  Because a task is viewed as boring, the ability to even start is hindered.

• Strategy – When a task is boring, one way to combat this is to align the doing of the task to something enjoyable. This could be listening to music, making a game of it, or trying to find creative ways the task can be done. Your environment is also important. As far as it is within your power, improving your workstation can go a long way in motivating you to work, even if the task is boring.

The task is frustrating. When the task feels frustrating, it can be a huge hinderance. When something beyond your control is blocking you from completing a task, it can become easy to procrastinate. Whether slow internet or a complex online tool, if the task is confusing, frustrating, or uninviting, you may validate these as reasons to procrastinate.

• Strategy – When a task is frustrating, it brings about all sorts of negative emotions like stress, anxiety, and sometimes fear. It is important when in the thick of things to take a break, do some breathing work, and try to calm down before continuing.

It can also be beneficial to seek help from co-workers or colleagues. As much as a task can be frustrating, it is important to recognize that the biggest battle is in the mind. It is helpful to try and reframe your view of the task at hand and stop focusing on the negative aspects of it.

The task is too difficult. The perceived difficulty of a task can bring about a fear of failure. You may not attempt to do anything unless you feel you can do it perfectly. However, some tasks are truly difficult. This can be a result of not getting proper training for it or trying to work with missing information. How ever his perceived difficulty comes about, if not addressed, that task will be on the back burner until it’s too late.

• Strategy – Sometimes perceived difficulty comes from lack of confidence in your abilities. To combat this, just get started! Tell yourself that perfection is not the goal, but momentum and progress is. To fully understand the task and build confidence, start by tackling the easiest and smallest parts of the task. Asking for help when needed can go a long way in dealing with procrastination.

The task is ambiguous– Ambiguity can be deflating. When there is simply no direction, defined goals, or targets, you may be told to wing it. It is hard to start when a task is undefined. When working with vague instructions, it becomes difficult to be motivated.

• Strategy – As much as it is possible, start by defining what the end goals for that specific task might be and use that as a road map for starting. Seek out more information and clarity from those who have it, if possible. If not, creating your understanding of the task can give you some sense of the definition, goals to reach, and a place to start.

The task is unstructured. This is when goals are clearly understood but there is no clear laid path or plan on how to reach those said goals. This, in itself, is unmotivating making you vulnerable to procrastinate.

• Strategy – Working without direction can be hard. If a task is unstructured, you need to make sense of the task for yourself. Then you can map out a way and a structure that works for you to get started. If it remains unstructured, it remains uninviting. Ask for help when needed, leaning on colleagues, fellow students, and superiors.

The task is unrewarding. When a task feels unrewarding or meaningless it is hard to be motivated to do it. If what you are doing is not tied to your hopes, dreams, and values, it is easy to procrastinate. We are often excited to start and finish those things we find meaningful and those tasks that bring value to others and ourselves.

• Strategy – Most times it is possible to align whatever task you are doing you’re your personal values, especially those values that involve personal development. Reimagine that the value of the task will not be derived from the task itself but from the ability to finish it.

We Can Help

As mentioned earlier, sometimes procrastination can often be mistaken for laziness or lack of time management skills. Nothing could be further from the truth. With the above aversions explained, you can understand why you may procrastinate certain tasks. Utilizing the suggested tools may help you push through procrastination.

If your struggle with procrastination is interrupting daily life or your relationships, it might be time to unpack your habits with a trained counselor. This person can help you harvest tendencies you have that are getting you stuck in procrastination. Call our offices today. We can connect you with a qualified therapist who will explore your procrastination triggers with you and create a personalized plan to overcome it.