Procrastination, or the irrational putting off of a task for a later time, is a problem many people can relate to. Whether that be procrastinating on homework, projects, or other tasks, people tend to procrastinate on many different things. While delaying a task seems appealing, it is generally known as damaging in the long-run. Cramming work within the usually short period of time right before the deadline is not only exhausting, but highly stressful.
Procrastination is quite common. In a 2024 study, Perez-Jorge et al. found that about 20-25% of the general population have chronic procrastination and about 70% of students are affected by procrastination. These findings only apply to those with chronic procrastination and students, meaning that the number of those who just procrastinate would be higher.
Contrary to popular belief, however, procrastination is not laziness. In reality, there are deeper reasons why a person might procrastinate.
In a widely-cited meta-analysis, psychologist Piers Steel listed several different causes of procrastination compiled from a wide variety of sources. Among the causes, the main ones were aversive tasks, distant rewards, and the impulsiveness of some.
Aversive or unappealing tasks are one of the main causes of procrastination. If a task is unpleasant or stressful, people are more likely to avoid it.
Research has shown that people prioritize tasks that have more immediate consequences. In other words, people are more likely to procrastinate on tasks that have later deadlines. If a deadline is far away, people tend to feel less urgent because they know they still have a chance to work on it another time.
Another cause of procrastination is impulsiveness. People who are more likely to give in to more pleasurable tasks are also more likely to procrastinate. For example, if a person is more impulsive and finds scrolling attractive, they are more likely to start scrolling than starting their homework. Once a pleasurable task is completed, more impulsive people would find another to do. This cycle repeats, causing procrastination.
Fortunately, there are ways to counter procrastination.
One way is by breaking a task down into smaller steps. Instead of focusing on finishing an entire essay, divide it into smaller pieces. Complete the outline first, then the bare essentials, and then polish it. By splitting a large task into more manageable parts, it counters the stress that comes with it, making it less aversive.
Dividing a task into smaller short-term deadlines also helps with procrastination. This could look like creating a personal deadline to finish the first paragraph of an essay. In a study done by Dan Ariely, results showed that self-imposed deadlines helped enhance performance compared to only following the main deadline. This method works by creating shorter deadlines for different parts of the task, increasing the urgency and countering the effects of a later deadline.
Another often overlooked method is to put distractions such as phones in another room. In a study published by The University of Chicago Press Journals, results show that the simple presence of people’s own phones hindered their performance on tests that rely on their cognitive capacity. Those who put their phones in another room performed better than those who kept their phones on their desks or in their bags/pockets. For those who struggle with impulsiveness, keeping distractions in a separate room may help with procrastination.
While the late-night rush to complete homework continues to be a problem for many, understanding procrastination is key to fixing this. Changes to how people approach tasks can ultimately make a difference in whether or not they get enough sleep each night.
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