Understanding procrastination: what are its causes?

If you’re thinking about finishing this article later, we urge you to reconsider. 

The habit of putting off tasks — often until it’s too late — is called procrastination. 

While not inherently bad, procrastination often makes us deny our own judgment and neglect our future selves. We know we’d be better off working toward our goals and making tomorrow easier but avoid tasks anyway. 

Putting off tasks can also negatively affect our well-being. The stress of not addressing obligations and letting items pile up can cause anxiety, and procrastination is just that — putting off today’s work for tomorrow.

We gain momentary relief when we do this but the cost is making our future lives busier and more stressful. 

Why do we procrastinate?

Procrastination is caused by the same things it creates: stress and anxiety. We avoid tasks because they overwhelm us in the moment. This feels good momentarily — we get to do something we want instead and don’t need to address any obligations. 

Here are a few more reasons for procrastination: 

• Confidence issues: Feeling imposter syndrome — like you’re not qualified for your job or are less valuable than coworkers — might make you avoid tasks you feel incapable of. Low self-esteem contributes to imposter syndrome and other confidence issues like self-criticism.Check whether you’ve set unrealistic expectations for yourself or simply need assurance from a close friend. 
• Perfectionism: While perfectionism can fuel productivity, it can also derail a project altogether. Sometimes, it’s better to submit good work on time than great work late. 
• Fear of failing: You might avoid doing certain tasks because you’re afraid you’ll fail. This could be fueled by confidence issues or perfectionism. A toxic work environment can also cause a fear of failure. Consider whether your workplace promotes positive feedback and work-life balance or whether you’re dealing with toxic productivity and unhelpful criticism. 
• Lack of motivation: If you’re uninspired by a project, you’re less likely to complete it. Many factors cause low motivation, such as a dull, repetitive work environment or burnout. Re-evaluate your goals to find motivators that work for you and make lifestyle changes where necessary. 
• Mental health conditions: Procrastination and psychological well-being are intrinsically linked. Those who suffer from ADHD, anxiety, and depression are more likely to avoid overwhelming tasks. Consider speaking with a mental health professional if you think your procrastination is caused by a more significant health issue. 

5-4-3-2-1-GO. 

This technique works because it combats hesitation and creates a bias toward action. Hesitating before acting gives our mind time to make excuses not to do the thing we know we should.

For example, most people rarely feel like working out. If they stop to think, “Should I go for a run?” their brain has plenty of time to create excuses. But if they develop a bias toward action — don’t think, just act — they’re more likely to get out the door for a jog before excuses stop them.

Try the 5-second rule with something as simple as getting up in the morning. Use it successfully for this task and you’re on your way to building a bias toward action and conquering your goals.

7. Have an accountability partner

Most people care more about pleasing others than pleasing themselves, so accountability partners are great motivators. We don’t want to disappoint them so we stick to our goals. 

Talk with a trusted friend or family member about your procrastination habits and what you hope to achieve in how much time. Ask them to check in on progress and pinpoint when you’re distracting yourself from obligations.

Be proud of yourself

By reading this article, you’ve already taken the first step toward combatting procrastination — be proud of yourself. This pride might increase your confidence so you feel prepared to tackle that nagging task you’ve been avoiding. 

Tackling procrastination is a never-ending process. You’ll always have obligations worth avoiding — the trick is knowing what causes procrastination to reduce triggers and distractions.

Then, cultivate an action bias so hesitation doesn’t hold you back. With time, the satisfaction felt by ticking off to-do lists and completing projects will be enough to motivate you to complete tasks head-on.

Elizabeth Perry

Content Marketing Manager, ACC