Procrastination is the bad habit of putting off essential tasks in favor of more pleasant ones (not to be confused with laziness) instead of doing them without delaying the deadline. It is a common phenomenon in the IT environment. However, procrastination may be related not only to the work monotony and complexity but also to the personality type.
Imagine sitting down to work on an important task, only to find yourself distracted by the Internet, social media, and messaging apps within a few minutes. Then, you immediately feel a need for a coffee break. It means you are procrastinating.
Procrastination can lead to negative emotions such as guilt, stress, and dissatisfaction with oneself. It can also harm your career if you are a crucial team member, and your delay affects the overall result. So, together, let’s tackle this issue to avoid any potential consequences.
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What could be the cause of procrastination?
We often tend to justify or rationalize our behavior. But, according to American psychologist Bruce W. Tuckman and other researchers studying learning and motivational strategies that lead to success, there are 15 key reasons why people procrastinate, including:
🔸 not knowing what needs to be done and how exactly to do it;
🔸 unwillingness to do something;
🔸 lack of responsibility for the result;
🔸 the absence of worries about the deadline;
🔸 the habit of waiting until the last minute;
🔸 the belief that working under pressure is more effective;
🔸 waiting for the right moment.
Types of procrastination
Psychologists classify this phenomenon to understand its roots better. Some researchers, including Zohar A.H., Shimone L.P., and Hen M., divide procrastinators into active and passive. The latter postpone tasks because making and carrying out decisions is difficult for them. The former purposefully procrastinate, believing that working under pressure makes them feel challenged and motivated.
The American Psychological Association has derived a typology of procrastinators based on different behavioral styles.
- Perfectionists procrastinate for fear of not completing a task perfectly.
- Dreamers postpone tasks because they do not like to go into details.
- Defiers oppose being dependent on someone else’s schedule.
- Worriers procrastinate due to fear of change and leaving their comfort zone.
- Crisis-makers do not do things in time so that they can work under pressure later.
- Overdoers take on many tasks and need more time to complete them.
How to overcome procrastination?
Acknowledging and identifying the reasons behind your procrastination without making excuses or blaming yourself is essential. It will allow you to choose an effective strategy to overcome it. While there are no universal rules, there are precise techniques that can help. Take 15 minutes to identify the cause-and-effect relationship and find a solution.
15 Minutes Technique
In any work, the beginning is the most difficult. Making the first steps takes tremendous effort. But it is worth starting, as everything changes afterward. This is the way the law of conservation of momentum works: if an object has started moving, it needs much less force to keep moving than an object at rest.
- Choose what you will work on.
- Set an alarm clock or timer.
- Work for a quarter of an hour without interruption.
The technique aims to facilitate a smooth start and reduce resistance from the brain. This results in less effort needed to sustain productivity.
When the 15 minutes are over, and you stop, the Zeigarnik Effect may occur when we better remember unfinished actions than the ones we managed to finalize. Naturally, this causes some discomfort, and you will want to complete the task as quickly as possible to get it over with.
Time-Blocking Technique
Time-Blocking is one of the most effective time-management techniques. Jari Roomer shares in his article about how to free up 10-20 working hours per week. He suggests dividing the day into time blocks and marking them with different colors depending on the type of task. At the same time, the schedule should reflect your priorities, goals, and dreams. So, it’ll encourage you to take action in all areas of life. Time-blocking will become your plan because it’s not the intention that works but the planning.
The British Journal of Health Psychology published an exciting study. Initially, a group of participants intended to exercise but did not include it in their daily schedule. As a result, only 34% found time for classes. However, after they had sports in the plan, the number of those who played sports increased to 91%. So, scheduling tasks in a calendar allows you to increase productivity three times! And to improve it even more, Jari Roomer recommends focusing on two or three critical tasks or projects with the highest priority daily.
Small Steps Technique
A long-term goal is a great motivator as it gives us a clear and significant outcome to strive towards. However, it can also seem overwhelming and lead to procrastination. You need to break down big tasks into smaller, more manageable short-term goals to combat this. These goals should be realistic in scale, making it easier to achieve them and stay motivated.
What should you do?
- Before starting the working day, ask yourself: “What three tasks completed today will help me move towards a long-term goal?”
- Write them down and set deadlines.
- Identify specific actions, and let’s kick-off!
These three tasks will be your short-term goals for each day. Take it upon yourself to fulfill them, no matter what. It will help to develop the habit of moving in small steps towards a big goal.
Reward Technique
It’s important to reward yourself for your hard work. Consider choosing small bonuses to increase your motivation, as everyone loves gifts. You can even find a photo or picture online to visualize your reward. To prepare yourself for work and boost your mood, take a few minutes to close your eyes and imagine the positive emotions you’ll feel when you have your reward in hand. It will help create the proper hormonal response and generate a desire to work towards receiving your prize.
Additionally, set a reasonable deadline for completing the task. Remember Parkinson’s law, which states that work will fill all allotted time. Avoid procrastinating or extending deadlines because it won’t benefit you. Completing the task sooner will allow you to receive your reward earlier.
Fourth Wall Technique
This technique is suitable when procrastination is related to external factors that distract you from work. For example, it can be other people, noise, sounds, lighting effects, etc.
The philosopher Denis Diderot proposed to help actors during a theatrical performance separate themselves from what they cannot control and focus only on the game. To do this, the performers must imagine the fourth wall in front of the stage, with an audience behind it, and act as if the curtain is still down.
Visualize an imaginary wall before you if you’re struggling to concentrate because of external distractions. Try to resist getting involved in what’s happening around you and remind yourself that you can address those issues once you finish your current task.
How to Work It Out
Determining which of these techniques works for you – 15 Minutes Technique, Time-Blocking, Small Steps, Reward, or Fourth Wall Technique, take the time to test each one. To make it a painless task, choose a game format: what will happen if you try it? And remember that it is better to do this when your activity and ability to concentrate are at the highest level.
Keeping track of activity hours and proper time management throughout the day will also help you deal with procrastination. You can read how to do it effectively and learn more about our experience here.
