Procrastination is neither biological nor genetic, but rather a cultural problem and a mindset issue.
Procrastination is simply the urge to delay an impending task and do it later or not at all. It’s a frustrating cycle of inaction. There’s a lot of brainstorming, imagining, and planning but no real work is done.
We all suffer from laziness and random fatigue from time to time. But that’s normal. Everyone goes through it once in a while. But procrastination is a whole different ball game. It is addictive, recurring, and even depressing at times.
Everyone procrastinates from time to time. Delaying, pondering, and waiting is not
procrastination. So what’s the tipping point one might ask. It is when not doing an important task that negatively interferes with your life and stops you from leading an effective life.
I remember I decided to start a blog in my senior year in high school. It took me another 4 years till I finally started one only after my graduation (Probably made a new world record in procrastination). In fact, the blog you’re reading right now is a victim of my procrastinating behavior. It was something I was supposed to finish two weeks ago but here I am.
In this age of doom scrolling and social media, procrastination has become an even more prevalent issue. More and more people are being sucked into this egregious loop. But that doesn’t mean it’s a postmodern phenomenon. Stories about procrastination and how to stop procrastination find their roots in biblical and ancient times.
Procrastination in Ancient Stories
Procrastination has been a part of human behavior for centuries. You can find countless stories about avoidance in both Greek philosophy and biblical texts. It goes to show that this phenomenon is not a construct of the modern period but rather a timeless dilemma.
Biblical Tales
- The first explicit instance of procrastination from the bible can be drawn from “The Parable of the Ten Virgins (Matthew 25:1-13)”. Ten virgins await a bridegroom; five prepare, and five procrastinate. The unprepared miss the celebration, highlighting the cost of delay. The lesson shows how timely action avoids regret.
- Another mention about overcoming procrastination can be derived from the Book of Jonah when Jonah is reluctant to go to Nineveh. Jonah avoids his mission, faces chaos, and is swallowed by a fish. After suffering, he fulfills his task. The story indicates that avoiding responsibility creates more pain than action.
Greek Philosophy
Aristotle’s akrasia describes acting against one’s better judgment. Knowing what’s right but failing to do it. This mirrors procrastination, where we delay tasks despite knowing the consequences. It’s a battle between intention and action, highlighting how emotions and impulses often override logic.
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It is impossible not to mention the “Myth of Sisyphus” when talking about procrastination. Sisyphus is cursed to roll a boulder uphill, only for it to roll back down. An endless, futile cycle. This symbolizes procrastination: repetitive, unproductive behavior that feels never-ending. It reflects the frustration of delaying tasks without progress, urging us to break the cycle.
Chronic Procrastination
According to some studies, about 20% of adults are suffering from chronic procrastination. Moreover, over 50% of college students showcase persistent patterns of chronic procrastination. These are some serious stats we are dealing with.
Unlike normal procrastination, chronic procrastination must ring alarm bells. Because it stems from issues like depression, anxiety, low self-esteem, and ADHD. Procrastination is linked to impaired functioning and mental health risks. Those who procrastinate often experience heightened anxiety and struggle with controlling their impulses.
Procrastination as a Form of Masochism
Procrastinators tend to exhibit self-sabotaging behaviors quite frequently. I have been through such scenarios duing my university days. I used to push back the most important assignments till the last hours of the submission. While it gave me no time to craft a quality piece of work that would get me A+ grade however i found relief in the fact that i still got the job done. Albeit at the dying moments. Resultantly, this self defeating behavior took my CGPA to dangeriously low level. But i learnt to live with this habit for the rest of my degree.
Fear of Failure and Fear of Success
People don’t like to through pain, failure, emotional or physical distress. They want smooth-sailing and no hiccups. This is where their delaying habit kicks in. They are afraid that they might fail to achieve their desired goal. The fear of failure is something that keeps them on their sofas scrolling reels all day long.
But that’s not all. Procrastinators also have a fear of success. So often we are aware of our potential and skillset to succeed in a particular industry or in our startup. But we put our ambitions on hold only due to our lack of confidence. We fear that even if we find success initially, we won’t be able to continue the same momentum. Procrastinators often delay tasks to avoid judgment and protect their self-esteem.
Perfectionism is a Myth
The society, our peers, mega corporations, pseudo influencers have set unrealistic expectations in the minds of people. They have trained us into thinking that failure is bad, winning is good. Perfectionism is all they want. But we fail to understand that failure itself is a part of success. No one has ever succeed at something at first attempt.
You fail, you learn and each time your chances of success increases. Procrastinators need this mindshift that failure is not all that bad. It’s a part of process that will help you find accomplish your goals in the longer run.
Types of Procrastination
Procrastination involves several cognitive and emotional Factors. Some of the popular types of procrastinations are as follows:
Arousal Procrastination
Psychologists believe it’s a last minute thrill seeking habit. Arousal procrastination is when someone puts off doing a task just to get that last-minute adrenaline rush from finishing it right before the deadline. These procrastinators thrive on the thrill and excitement of working under pressure.
It’s like waiting until the night before to write a 10-page paper just so you can feel like a caffeine-fueled superhero at 3 a.m. It’s basically turning deadlines into your personal rollercoaster ride.
Decisional Procrastination
You can also call it the paralysis of choice. Indecision is very common among the masses. Whe you are presented with a wide array of options, your brain hits a deaend or rather goes into hibernation mode. Procrastinators regularly suffer from the inability to make a decsion. It becomes so stressful to come at a speicfic decision that they prefer to avoid choosing altogether.
In his book The Paradox of Choice, psychologist Barry Schwartz found that having too many options can actually make people feel more dissatisfied. Basically, more choices don’t always mean more happiness, sometimes they just stress us out! Limit your options as much as you can if you’re having difficult to make a decision. This will give you a more vivid picture and you can choose more comfortably.
Beat Procrastination
At the end of the day, Procrastination is a choice, not a cognitive disability. Trt these practical tips to combat procrastination most effectively:
- Procrastinators are overwhelmed by the size of the task. To counter this issue, break down your task into smaller milestones. This way, you can start easily and avoid futher delay. Start small and build momentum over time.
- Make yourself accountable. You can make a timetable that you can religiously follow. Penaize yourself in case of failure. Public commitments can also keep you going, like posting goals on social media.
- The Premack Principle says you can motivate yourself to do something you don’t really like by linking it to something you enjoy. For instance, finish your homework first, and then you can go play outside. Or clean your room, and then you get to watch a video. It’s like using fun stuff as a reward for getting the boring stuff done!
- Just like The Premack Principle, Temptation bundling is all about pairing something you *want* to do with something you *should* do. For example, Byrne combined watching Netflix (his guilty pleasure) with riding his stationary bike (his necessary workout). Honestly, businesses are pros at this, they’ve been mixing fun with function forever.
- Last but not least, embracing failure as part of growth is one mindset that will help you overcome procrastination. Life is a series of failures followed by success. If you develop a strong mindset and become susceptible of failure, you will achieve your goals ultimately.
Procrastination is a learned behavior, not a biological trait. It can be unlearned by folllwoing these aforementioned tips.
However, if you have reached a chronic level of procrastination, you can always seek Cognitive Behavioral Therapy (CBT). Cognitive Behavioral Therapy (CBT) helps cure procrastination by identifying and challenging the negative thoughts and beliefs that lead to avoidance, like fear of failure or perfectionism. It teaches practical strategies to break tasks into smaller, manageable steps and reframe unhelpful thinking patterns. Over time, CBT builds healthier habits and boosts motivation by replacing procrastination triggers with more positive, action-oriented behaviors.
The Bottom Line
Procrastination is a mindset problem, not something hardwired into your biology or genetics. The good news? It’s totally possible to change. With the right mindset, tools, and strategies like breaking tasks into smaller steps, reframing negative thoughts, and using techniques like temptation bundling, you can unlearn procrastination and build more productive habits. It’s not about being perfect; it’s about progress, one step at a time.