Procrastination is a challenge that most of us face at some point in our lives. It’s why we put off tasks we know are important—whether writing an essay, exercising, or tackling a daunting project. But why do we delay these tasks? The answer lies in a mix of human nature, discomfort, and the allure of instant gratification. Procrastination isn’t just about laziness; it’s a psychological phenomenon that can significantly hinder progress. Understanding the science behind procrastination and learning strategies to combat it can help us break free from its grip. In this article, we’ll explore the causes of procrastination and offer practical solutions for overcoming it so you can control your time and productivity.
The Artist’s Dilemma
Procrastination manifests uniquely for different people, especially those involved in creative endeavors like writing. For the artist perpetually waiting for the “right moment” to begin, procrastination becomes a way of postponing the uncomfortable task of creating. The artist may spend days, weeks, or even months researching, gathering ideas, and immersing themselves in irrelevant material, all to avoid the laborious task of writing itself. The hours spent scrolling through the internet or flipping through obscure books might feel productive, but they are just a distraction.
This behavior is not simply laziness but a form of avoidance stemming from the fear of failure, the pressure to be original, or the anxiety that comes from creating something imperfect. The artist convinces themselves that they need the perfect inspiration, mood, and conditions. Yet, the more they wait for these perfect circumstances, the more they delay their progress. Procrastination feeds on perfectionism—the idea that it’s not worth doing if the task isn’t approached correctly. This vicious cycle can stretch out the creation process indefinitely, leaving the artist constantly on the edge of starting but never quite diving in.
Procrastination for the artist often involves the paradox of “waiting for the right mood.” This waiting can be so consuming that it becomes an excuse to avoid starting. But the truth is that creative work rarely comes with perfect conditions. The most successful artists know that starting is half the battle. The magic doesn’t always happen when the mood is right; sometimes, it happens when you simply begin, when the pressure of having a deadline or the challenge of producing work forces you into action.
The Ever-Persistent Cigarette
Procrastination can often be linked to deeply ingrained habits, particularly those that are comforting yet destructive, like smoking. In this case, procrastination isn’t just about avoiding a task but about avoiding a deep, uncomfortable change. My friend, for example, has been attempting to quit smoking every day for ten years. The procrastination here lies not in the inability to make a decision but in the hesitation to face the discomfort of change. Each cigarette is not just a moment of indulgence but a way of procrastinating from taking the harder, longer path to quitting.
The act of smoking becomes a crutch, a way to avoid the unpleasant feelings associated with withdrawal, cravings, and the mental effort it takes to form new habits. It’s easier to procrastinate and give in to the cigarette because it provides an instant, albeit temporary, relief. But this avoidance comes with a cost. My friend continually puts off the decision to face the discomfort of quitting, thinking that “tomorrow” will be better. But the problem with procrastination is that it erodes any sense of urgency. By pushing off something as difficult as quitting smoking, my friend is avoiding an uncomfortable reality. Procrastination, in this sense, isn’t just about laziness—it’s about avoiding the hard but necessary work of personal transformation.
Procrastination often masks itself as avoidance of discomfort, not just avoidance of tasks. Quitting smoking isn’t just about resisting the urge for a cigarette; it’s about changing the routines, coping mechanisms, and emotional ties to the habit. For my friend, quitting smoking is not just about removing the physical addiction but overcoming the mental and emotional resistance to change.
My Struggle: The Tax Returns
Completing my tax returns is a perfect example of procrastination based on perceived discomfort and delayed gratification. I know they need to be done, yet each time I face the pile of papers, I feel an overwhelming sense of dread. Tax forms are long, detailed, and require high accuracy. The complexity and time investment make it feel like a mountain to climb, and procrastination thrives in such moments of perceived difficulty.
What makes procrastination even more insidious in this case is the belief that “tomorrow” will be the day I tackle the task. Each day, I tell myself that I’ll get to iteventuallyl and that there’s no immediate need to rush, which creates an illusion of control. However, this sense of control is false. The task only gets more daunting the longer it remains unaddressed, and I begin to pile on the stress of leaving it too late. What I’m procrastinating against is the emotional discomfort of sitting down to do something tedious and unpleasant. But the more I delay, the more pressure I feel, and the harder it becomes to begin.
This pattern reflects how procrastination often thrives in the gap between immediate discomfort and long-term rewards. The task at hand (filing taxes) offers no immediate payoff—it’s a process that requires time and focus with little immediate gratification. Procrastination is the act of avoiding that discomfort, hoping that the task will eventually resolve itself, which, of course, it never does.
The Nature of Procrastination
Procrastination is not merely a bad habit but a deeply ingrained psychological tendency. At its core, procrastination involves the avoidance of tasks that are essential but unpleasant. The tasks themselves aren’t inherently harmful—they might include activities like exercising, paying bills, or even writing a thank-you note—but the act of putting them off is the problem. Procrastination thrives when faced with tasks that feel overwhelming, unappealing, or too complex to tackle all at once.
A critical factor in procrastination is the time lag between initiating a task and receiving rewards from it. Many tasks in life, like exercising or saving money, require sustained effort over time to see results. The effort required to begin a task often feels disproportionate to the eventual reward, which leads us to delay it. This delay doesn’t necessarily mean we are lazy, but rather that we are motivated by immediate gratification. The idea of instant rewards—scrolling through social media, watching a TV show, or indulging in a snack—becomes far more attractive than the long-term benefits of the tasks we avoid. This tension between immediate pleasure and long-term gain is at the heart of procrastination.
What makes procrastination even more frustrating is that we are often fully aware of the consequences of putting something off. We know that exercising regularly will improve our health, that saving for the future will provide financial security, and that completing a project will bring a sense of accomplishment. Yet, despite this knowledge, we still find ways to avoid these tasks, driven by the allure of instant gratification. Procrastination thus becomes an emotional battle—between the present moment of comfort and the future benefits we could achieve if we just took action.
The Science Behind Procrastination
To understand why procrastination is so powerful, we must delve into its psychology. Roy Baumeister’s experiment with cookies and radishes sheds light on the role of willpower in procrastination. In the experiment, students were forced to resist the tempting smell of chocolate chip cookies while eating radishes instead. After a period of self-control, the students were asked to solve a difficult math problem. The result was telling: those who had to resist the cookies gave up twice as quickly as those allowed to eat them.
This experiment illustrates the finite nature of willpower. Just like a battery, willpower can be depleted over time. The effort required to resist temptation or stay focused on a task drains mental energy, making it harder to continue tackling difficult problems. After exercising self-control in one area—resisting the cookies—our cognitive resources are taxed, leaving us with less energy to deal with the next challenge, whether solving a math problem or completing a work task. This depletion of mental energy makes procrastination even harder to overcome, as the ability to muster the focus or willpower necessary to start a new task becomes increasingly difficult.
This insight into willpower is crucial for understanding procrastination. It’s not just about a lack of discipline; it’s about the depletion of cognitive resources. Our brains need regular breaks and mental refueling to stay focused. Without this, we are more likely to succumb to procrastination, avoiding the discomfort of a task rather than pushing through it.
Refueling the Mental Battery
The good news is that willpower, like physical stamina, can be replenished. Baumeister’s research also suggests that glucose is one of the best ways to recharge mental energy. Our ability to focus and make decisions is impaired when blood sugar levels drop. Eating something—particularly foods that boost blood sugar, like fruits or whole grains—can help restore cognitive function and enable us to tackle tasks more effectively.
However, the refueling process isn’t just about food. Taking breaks, stepping away from the task, and allowing ourselves moments of relaxation can also help replenish willpower. Unlike physical strength, mental energy is replenished through rest, reflection, and diversion. This is why taking regular breaks, walking, or engaging in a different activity can make it easier to return to a difficult task with renewed focus.
Refueling is about more than just recovery; it’s about optimizing our ability to stay focused and engaged. By recognizing the need for breaks and prioritizing self-care, we can maintain our mental energy and overcome the urge to procrastinate. Simple practices like taking a short walk, drinking water, or even doing light stretching can keep our minds sharp and our willpower intact.
The Power of Deadlines
Deadlines are among the most effective tools for combating procrastination. Psychologist Dan Ariely’s research has shown that externally imposed deadlines—set by teachers, employers, or others—are often more effective at driving action than self-imposed ones. The key to external deadlines is that they come with accountability. When someone else sets the deadline, a sense of external pressure motivates us to get the job done. It’s not just about the fear of consequences but also about the pressure of meeting expectations; self-imposed deadlines often lack this external accountability, making them easier to ignore. We may tell ourselves that we’ll finish a task by the end of the day, but without someone else checking in on us, there’s no real consequence if we miss that deadline. The solution to this problem is breaking the task into smaller steps, each with its deadline. This makes the task feel less overwhelming and gives us tangible, achievable goals to work toward. This approach provides more structure, making procrastination less likely.
Without clear deadlines, procrastination is likely to take hold. Deadlines act as markers guiding us through the process, giving us a sense of urgency and making the task more manageable. When combined with clear, actionable steps, external deadlines can be a powerful antidote to procrastination.
Turning Deadlines into Public Commitments
One of the most powerful ways to overcome procrastination is to turn personal deadlines into public commitments. The fear of letting others down can be a strong motivator. A friend of mine used this strategy to complete her doctoral thesis in just three months. She rented a small, isolated room where she could focus without distractions. She set three clear deadlines—one for each section of her paper—and shared these deadlines with everyone she knew. She even printed them on the back of her business cards.
BSheadded external pressure that kept her accountable. by making her deadlines public. Knowing that others were aware of her commitments made procrastinating harder for her. This external accountability became a powerful tool for staying focused and disciplined. It wasn’t just about the deadlines but the social pressure of fulfilling them.
Publicly committing to a deadline makes procrastination more difficult because it introduces an element of accountability. You no longer work in isolation; your goals are part of a wider social context. This increased pressure can be a strong motivator to stay on track and avoid procrastination.
Overcoming Procrastination: A Combined Approach
Procrastination is a multifaceted issue, and overcoming it requires a combined approach. It’s not enough to just manage willpower or set deadlines. To combat procrastination, we must address multiple aspects of the issue—eliminating distractions, taking regular breaks, setting clear and actionable deadlines, and making those deadlines public. Procrastination is not a sign of laziness; it’s a symptom of a deeper issue with mental energy, focus, and accountability.
The key to overcoming procrastination is understanding that it’s not an insurmountable obstacle. With the right strategies, we can tackle tasks head-on, break them down into manageable steps, and build the discipline necessary to see them through. Procrastination may always be a part of our lives, but it doesn’t have to control us. By implementing a combined approach, we can take charge of our actions, reduce procrastination, and make meaningful progress toward our goals.
Conclusion
Procrastination is a universal struggle, but it doesn’t have to be an obstacle that holds us back. By understanding the underlying psychological forces and implementing simple yet effective strategies—like setting clear deadlines, eliminating distractions, and building accountability—we can overcome procrastination and steadily progress on the tasks that matter most. It’s not about eradicating procrastination but managing it effectively. You can defeat procrastination and achieve your goals with self-discipline, accountability, and regular mental refueling. It’s time to stop waiting for the “right moment” and start making progress today.
This article is part of The Art of Thinking Clearly Series based on Rolf Dobelli’s book.