What Causes Procrastination? By: Nick rathband

Ok, let it out, there is nothing to be ashamed of because everyone has put off work and done something instead at least once in their life so don’t feel you are the only one. Even if you have a habit of putting something off, this article will have the answers that you need to stop procrastinating. Research even says that 20% of the population in this world are huge procrastinators and researches say by the year 2030, the population of procrastinators will rise to 60%! Don’t worry, because by the end of this you will know what causes procrastination, how to stop procrastination and what and why people procrastinate.

What Is Procrastination And Why Do People Procrastinate?

Procrastination is putting something off saying that you can do it later and doing something that you want. When people procrastinate, they mainly lie to themselves saying “Oh nevermind, I will have plenty of time it do it later!” However, you know that deep down inside of you that you will have zero time to do it and you will stress about it. Don’t deny it, everyone has done it once so don’t feel that you are the only one and/or if you are a huge procrastinator and do it way too often.

Many of the reasons that people procrastinate is because they have an irresistible urge to do something else than what the task at hand is asking to do whether that is either playing a video game, watching TV, playing sport and many other things. Another reason is sometimes you don’t know where to start, for example: You have a thesis paper due in 10 hours but you just don’t know where to begin and you have so many ideas so you can’t put it together and then you find yourself doing something else that isn’t relevant to what you are to do.

What Are Some Strategies To Stop Procrastinating? There are many ways to to stop Procrastination that work for many people and here is a few of them:

1. Try To Set Tiny Habits

When you have set a goal to do something, attempt to keep it as small as possible and then make it grow to be a bit bigger. An example is:

You have pieces of homework that are due 3 days later. Let's say you have science, math, english and history homework to do. For this, try to do just one and make it as little as possible. Let’s say you are going to do just you Science homework and you finish it in about 15-30 minutes, you will feel much better. After that, ignore the urge to do something else and just continue at the task. When you get that good feeling, you might say to yourself “Why don’t I try and take a look at my Math” You realize that is easier than you expected and you finish it and this happens for English to. You will then take a look and see that you have done most of your homework on the first day and all you have to do is the History which will give you more time to do whatever you would like to do on the last day.

2. Set Daily Deadlines/Goals

Daily deadlines or goals are very efficient way to stop procrastination as you are going to set daily goals. Daily deadlines are a great way to stop putting something off as it is a bit like tiny habits where it gets you going faster than you anticipated as you were only going to do science homework but you did also math and english. It also leads to a better quality and also less stress of the work that you produce than if you were to leave it to the end of the week. If you do not stress that much at the end of the week you feel better about yourself, you have a healthier life and that you have done good work that week. Another tip is to remove all distractions because then you will have nothing to stop you from doing the task at hand.

3. Set rewards at the end of the task that you have done

When people go and do their work, they think “Ok I am going to sit and do work for 3 hours straight” However, our bodies are not wired to do such an activity. Our bodies need a break, mainly a physical break. Also when you have done the task at hand do something that you want to do which could be eating, playing sports or playing a small video game or you want to go and eat food, but keep it short. Also a helpful tip is, don’t be a perfectionist. A lot of the time is that we do our work and we try to make it perfect and then we spend so much time on one thing and end up not getting it done.

Can Procrastination Build Up Guilt, Stress and Anxiety?

Well, procrastination is something that will build up guilt, stress and even anxiety. When people procrastinate, they lie to themselves and say that they have lots of time to do it later, and that is what builds up lots of guilt because you know that you won’t have time to do it later. Which will then lead onto the next topic, stress. Stress is built up by many things and procrastination is a big part of that. When you procrastinate, you know that you will have more work to do later and then when you get to the work, you are overwhelmed with all the things that you have to do which makes you stress out because your work is due very soon. When you stress it will affect your mental health and your happiness level and everything about you goes down. The last thing is anxiety. Many people get some small anxiety attacks and this is linked with stress as it has to also deal with overwhelming. Sometimes you may get anxiety attacks because of a consequence that will happen if you don’t do something in time or just you don’t do it.

We know that over 20% of the population are huge procrastinators and that procrastination comes from many things that include too much work, no knowledge of where to begin and also when you have no interest in doing something. So try and stop procrastinating, and get something done now. As Mahatma Gandhi said “Live as you were to die tomorrow and learn if you were to live forever.” This means to work as hard as you can each day, and then you can receive your reward.

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