Procrastination is the deferment or avoidance of an action or task to a later time. For the person procrastinating this may result in stress, a sense of guilt, the loss of productivity, the creation of crisis, and the chagrin of others for not fulfilling one's responsibilities or commitments. While it is normal for individuals to procrastinate to some degree, it becomes a problem when it impedes normal functioning. Chronic procrastination may be a sign of an underlying psychological or physiological disorder.
The word itself comes from the Latin word procrastinatus: pro- (forward) and crastinus (of tomorrow). The term's first known appearance was in Edward Hall's Chronicle (The union of the two noble and illustre famelies of Lancestre and Yorke), first published sometime before 1548.[1] The sermon reflected procrastination's connection at the time to task avoidance or delay, volition or will, and sin.
A procrastinator is therefore an individual who avoids tasks or who is avoiding a particular task.
Causes of procrastination
Psychological
The psychological causes of procrastination vary greatly, but generally surround issues of anxiety, low sense of self-worth and a self-defeating mentality. Procrastinators are also thought to have a higher-than-normal level of conscientiousness, more based on the "dreams and wishes" of perfection or achievement in contrast to a realistic appreciation of their obligations and potential.[2]
Author David Allen brings up two major psychological causes of procrastination at work and in life which are related to anxiety, not laziness. The first category comprises things too small to worry about, tasks that are an annoying interruption in the flow of things, and for which there are low-impact workarounds; an example might be organizing a messy room. The second category comprises things too big to control, tasks that a person might fear, or for which the implications might have a great impact on a person's life; an example might be the adult children of a deteriorating senior parent deciding what living arrangement would be best.
Research on the physiological roots of procrastination mostly surrounds the role of the prefrontal cortex. This area of the brain is responsible for executive brain functions such as planning, impulse control, attention, and acts as a filter by decreasing distracting stimuli from other brain regions. Damage or low activation in this area can reduce an individual's ability to filter out distracting stimuli, ultimately resulting in poorer organization, a loss of attention and increased procrastination. This is similar to the prefrontal lobe's role in Attention-Deficit Hyperactivity Disorder (ADHD), where underactivation is common. [2]
Procrastination and mental health
Procrastination can be a persistent and debilitating disorder in some people, causing significant psychological disability and dysfunction. These individuals may actually be suffering from an underlying mental health problem such as depression or Attention Deficit Disorder (ADD).
While procrastination is a behavioral condition, these underlying mental health disorders can be treated with medication and/or therapy. Medication can improve an individual's attention span (in the case of ADHD) or improve overall mood (in the case of depression). Therapy can be a useful tool in helping an individual learn new behaviors, overcome fears and anxieties, and achieve an improved quality of life. Thus it is important for people who chronically struggle with debilitating procrastination to see a trained therapist or psychiatrist to see if an underlying mental health issue may be present.
Severe procrastination and/or ADD can cross over into internet addiction or computer addiction. In this instance the individual has a compulsion to avoid reality by surfing the web or playing video games (see Game addiction) or looking at online pornography (see Pornography addiction). Although these are relatively new phenomena, they are being considered as psychiatric diagnoses by mental health professionals.
Perfectionism
Traditionally, procrastination has been associated with perfectionism, a tendency to negatively evaluate outcomes and one's own performance, intense fear and avoidance of evaluation of one's abilities by others, heightened social self-consciousness and anxiety, recurrent low mood, and workaholism. Slaney (1996) found that adaptive perfectionists were less likely to procrastinate than non-perfectionists, while maladaptive perfectionists (people who saw their perfectionism as a problem) had high levels of procrastination (and also of anxiety).[3]
It is not known how often a severe case of procrastination caused by a mental health problem may fail to be noticed when the person is in an academic context, because it is merely categorized as "academic procrastination".Frequently academic procrastination is marked by deception[citation needed] — "the dog ate my homework" condition. One of the primary reinforcers to academic procrastination is success despite procrastination.[citation needed] When excuses are accepted or accommodated, the procrastinators behavior is reinforced, perpetuating the problem.[citation needed]
Types of procrastinators
The relaxed type
The relaxed type of procrastinators view their responsibilities negatively and avoid them by directing energy into other tasks. It is common, for example, for relaxed type procrastinating children to abandon schoolwork but not their social lives. Students often see projects as a whole rather than breaking them into smaller parts. This type of procrastination is a form of denial or cover-up; therefore, do not ask for help. Furthermore, they are also unable to defer gratification. The procrastinator avoids situations that would cause displeasure, indulging instead in more enjoyable activities. In Freudian terms, such procrastinators refuse to renounce the pleasure principle, instead sacrificing the reality principle. They may not appear to be worried about work and deadlines, but this is simply an evasion.[5]
The tense-afraid type
The tense-afraid type of procrastinator usually feels overwhelmed with pressure, unrealistic about time, uncertain about goals and many other negative feelings. Feeling that they lack the ability or focus to successfully complete their work, they tell themselves that they need to unwind and relax, that it's better to take it easy for the afternoon, for example, and start afresh in the morning. Usually have grandiose plans rather than being realistic. Their 'relaxing' is often temporary and ineffective, and leads to even more stress as time runs out, deadlines approach and the person feels increasingly guilty and apprehensive. This behavior becomes a cycle of failure and delay, as plans and goals are put off, penciled into the following day or week in the diary again and again. It can also have a debilitating effect on their personal lives and relationships. Since they are uncertain about their goals, they often feel awkward with people who appear confident and goal-oriented, which can lead to depression. Tense-afraid procrastinators often withdraw from social life, avoiding contact even with close friends.[5]
Lifted from Wikipedia
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