Cart

Your cart is empty

Continue shoppingย now

Why Do We Procrastinate And How Can We Stop?

Sporty & Rich Wellness - Why Do We Procrastinate And How Can We Stop?

ย 

By: @inceipek1


A modern-day plague, procrastination, or in other words, the gap between the intention and the action, is about more than just being lazy or having poor time management skills. Contrary to popular belief, procrastination can have more complex psychological causes at play. Even though everyone procrastinates, not everyone is a procrastinator.ย 


A growing amount of scientific evidence suggests that procrastination has to do more with emotion regulation than time management. Procrastinators tend to have difficulty regulating their emotions, which leads them to avoid tasks that they anticipate will evoke negative emotions. People procrastinate for various reasons, such as an aversion to a task, a fear of failure, frustration, self-doubt, and anxiety. Procrastination can be defined as an avoidance strategy and a coping mechanism for dealing with negative emotions. There have been many scientific studies that have attempted to understand why procrastination happens. Some of the key findings from these studies include the following:


Procrastination is associated with poor self-regulation, which is the ability to control impulses and delay gratification to achieve long-term goals. Studies have found that procrastinators have lower levels of self-regulation and are more likely to give in to immediate impulses and distractions (Steel, 2007).


1) Procrastination is associated with negative emotions, such as anxiety and depression. Studies have found that people who procrastinate are more likely to experience negative emotions in response to tasks, which is a major factor in their procrastination (Pychyl et al., 2000).


2) Procrastination is associated with perfectionism. Studies have found that people who are perfectionists tend to procrastinate more than those who are not perfectionists because they are afraid of making mistakes or not achieving their high standards (Ferrari & Tice, 2000).


3) Procrastination is associated with impulsivity, characterized by the tendency to act impulsively without considering the consequences of one's actions. Studies have found that more impulsive people tend to procrastinate more than those who are less impulsive (Sirois, 2014)


4) Procrastination is associated with a need for more interest in the task at hand. Studies have found that people who lack interest in the task at hand tend to procrastinate more than those who are more interested in the task (Tice & Baumeister, 1997)


How to Overcome Procrastination


Importance of Self-Awareness: First, to overcome procrastination, you need to understand all the reasons why you procrastinate and the function procrastination serves in your life. Understanding the root of the problem is important when trying to solve a problem. To overcome procrastination, it is crucial to identify the underlying reason and the emotions for the behavior and to develop strategies to address them. Some strategies that have been found effective in overcoming procrastination include:ย 


1) Making to-do lists and prioritizing tasks by using the Eisenhower Decision Matrix (a tool that helps to organize tasks based on their importance and urgency)

2) Setting realistic goals and deadlines

3) Eliminating distractions such as social media

4) Using positive self-talk and visualization

5) Remember, rest is not procrastinating!

6) Finding ways to increase your interest in the task at hand



References:

https://ct.counseling.org/2019/10/procrastination-an-emotional-struggle/

https://www.lifehack.org/articles/lifehack/6-reasons-on-why-are-you-procrastinating.html

https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-to-do-with-self-control.html

https://mcgraw.princeton.edu/undergraduates/resources/resource-library/understanding-and-overcoming-procrastination

Steel, P. (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65โ€“94.

Pychyl, T. A., Lee, J. M., Thibodeau, R., & Blunt, A. (2000). Five days of emotion: An experience sampling study of undergraduate student procrastination. Journal of Social Behavior and Personality, 15(5), 239โ€“254.

Ferrari, J. R., & Tice, D. M. (2000). Procrastination as a self-handicap for men and women: A task-avoidance strategy in a laboratory setting. Journal of Research in Personality, 34(1), 73โ€“83.

Tice, D. M., & Baumeister, R. F. (1997). Longitudinal study of procrastination, performance, stress, and health: The cost and benefits of dawdling. Psychological Science, 8(6), 454โ€“458.

Sirois, F. M. (2014). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 8(2), 94โ€“106.



Previous
Next

The Wellness Club

5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many peopleโ€™s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimotoโ€™s Disease and Hypothyroidism

Nutritional Support for Hashimotoโ€™s Disease and Hypothyroidism

Translation missing: ko.blogs.article.by Taylor Davis

ย  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimotoโ€™s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: ko.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.ย  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: ko.blogs.article.by Taylor Davis

@emily_campbell In todayโ€™s age, even if you donโ€™t live in a hustling and bustling city, youย may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer โ€œbackground noiseโ€ to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as oneโ€™s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: ko.blogs.article.by Taylor Davis

By: drmelissa.co A womanโ€™s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a womanโ€™s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.ย  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: ko.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cowโ€™s butter to 100ยฐC until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: ko.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilatesย founder Chris Bardawilย  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawilย  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.ย  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock thatย influences when we feel tired and when we feel...

Read more