Hi, today I want to share an interesting topic, namely "Why Do We Often Procrastinate Even Though We Know the Deadline Is Near?", The main reason why I chose this topic is because many workers have the habit of procrastinating, as we know that Procrastination is a universal phenomenon that affects almost everyone at some point in their lives. Even though we know that the deadline is approaching and completing the task will be beneficial, we often engage in other activities that are less important or not important at all. Why does this happen? The answer is complex and involves various psychological, emotional, and even neurological factors.
1. Psychological Aspects of Procrastination
- Avoidance of Negative Emotions:
- At the core of procrastination is often an attempt to avoid negative emotions. Certain tasks may trigger uncomfortable feelings such as anxiety, boredom, frustration, self-doubt, or fear of failure. Instead of facing these emotions directly, we procrastinate as a temporary coping mechanism.
- For example, someone who is afraid of failing an exam might delay studying because studying reminds them of the potential for failure. By procrastinating, they temporarily avoid feelings of anxiety and incompetence.
Perfectionism and Unrealistic Standards:
- Perfectionists often fall victim to procrastination because they have very high standards for themselves. They fear not being able to meet those standards, so they procrastinate in the hope that they will have more time, energy, or inspiration later.
- Perfectionism can also lead to analysis paralysis, where someone overthinks and plans so much that they never actually start the task.
- Lack of Intrinsic Motivation:
- Intrinsic motivation is the internal drive to do something for personal pleasure or satisfaction. When we are not intrinsically motivated to do a task, we tend to procrastinate. Tasks that are boring, repetitive, or irrelevant to our interests and values often fall victim to procrastination.
- In this case, procrastination can be a form of passive rebellion against tasks we dislike.
Present Bias:
- Present bias is the tendency to prioritize short-term rewards and gratification over long-term consequences. We value the immediate pleasure we get from procrastinating (e.g., watching TV, playing games) more than the long-term benefits of completing the task (e.g., good grades, promotion).
- This bias is reinforced by the dopamine system in our brains, which gives us a rush of pleasure every time we do something enjoyable, even if it harms us in the long run.
2. Emotional Aspects of Procrastination
- Poor Emotional Regulation:
- Procrastination is often an emotional regulation problem. People who procrastinate may have difficulty managing the negative emotions associated with certain tasks. They may lack effective skills or strategies for coping with anxiety, frustration, or boredom.
- Instead of facing these emotions directly, they avoid them by procrastinating. Procrastination provides temporary relief, but in the long run, it only makes the problem worse.
- Lack of Emotional Awareness:
- Emotional awareness is the ability to recognize and understand our own emotions. People who lack emotional awareness may not realize that they are procrastinating because they are trying to avoid negative emotions.
- They may just feel "unmotivated" or "unwilling" to do the task, without realizing the emotional root of those feelings.
3. Neurological Aspects of Procrastination
- The Role of the Prefrontal Cortex:
- The prefrontal cortex is the part of the brain responsible for executive functions, such as planning, decision-making, and impulse control. Research shows that people who frequently procrastinate may have lower activity in the prefrontal cortex.
- This means that they may have difficulty prioritizing tasks, managing time, and resisting distractions.
- Dopamine System and Reward:
- As mentioned earlier, the dopamine system plays an important role in procrastination. Dopamine is a neurotransmitter associated with pleasure and reward. When we do something enjoyable, our brain releases dopamine, which makes us feel good and encourages us to repeat the behavior.
- In the case of procrastination, enjoyable activities (e.g., social media) provide a quick dopamine rush, while difficult and unpleasant tasks do not. This makes us more likely to procrastinate and seek immediate gratification.
4. External Factors Influencing Procrastination
- Distracting Environment:
- A noisy, crowded, or distracting work or study environment can make it difficult for us to focus and complete tasks. Distractions from social media, email, and other notifications can disrupt our workflow and make us more likely to procrastinate.
- Lack of Structure and Schedule:
- When we lack a clear structure or schedule, we may feel overwhelmed and not know where to start. This can lead to procrastination because we don't have a clear plan for completing the task.
- Social Pressure:
- In some cases, social pressure can contribute to procrastination. For example, someone may procrastinate because they fear the judgment of others or because they feel unable to meet the expectations of others.
Overcoming Procrastination: Practical Strategies
Understanding the root causes of procrastination is the first step to overcoming it. Here are some practical strategies that can help you overcome procrastination:
- Self-Awareness:
- Pay attention to when and why you procrastinate. Identify the emotions, thoughts, and situations that trigger your procrastination.
- Emotional Regulation:
- Develop emotional regulation skills. Learn to manage negative emotions such as anxiety, frustration, and boredom. Techniques such as meditation, deep breathing, and muscle relaxation can help.
- Set Realistic Goals:
- Break large tasks into smaller, more manageable tasks. This makes the task feel less daunting and easier to start.
- Create a Schedule and Prioritize:
- Plan when and where you will work on each task. Use the Eisenhower Matrix (urgent/important) to prioritize your tasks.
- Eliminate Distractions:
- Turn off notifications and find a quiet place to work. Use apps or software to block distracting websites and apps.
- Use the Pomodoro Technique:
- Work in short, focused intervals (e.g., 25 minutes) followed by a short break (e.g., 5 minutes). This helps you stay focused and prevent burnout.
- Reward Yourself:
- Give yourself a small reward after completing each task. This helps reinforce positive behavior and makes the task feel more enjoyable.
- Forgive Yourself:
- Don't be too hard on yourself if you procrastinate. Learn from your mistakes and keep trying.
- Seek Professional Help:
- If you have difficulty overcoming procrastination on your own, don't hesitate to seek help from a therapist or coach. They can help you identify the root causes of your procrastination and develop effective strategies for overcoming it.
In Indonesia, as in many other cultures, cultural and social factors can also influence procrastination. Some factors that may be relevant are:
- Collectivist Culture:
- In collectivist cultures like Indonesia, social relationships and harmony are often prioritized over individual achievement. This can lead someone to procrastinate on tasks that are considered selfish or that may disrupt social relationships.
- The Concept of "Jam Karet":
- The concept of "jam karet" (flexible time) can influence people's perception of deadlines and urgency. This can lead someone to underestimate the time it takes to complete a task and procrastinate.
- Hierarchy and Authority:
- In cultures that respect hierarchy and authority, someone may procrastinate on tasks given by superiors for fear of making mistakes or not meeting their expectations.
Conclusion
Procrastination is a complex problem influenced by various psychological, emotional, neurological, and cultural factors. By understanding the root causes of procrastination and implementing effective strategies, we can overcome this habit and achieve our goals. I hope this more in-depth explanation is helpful to you!