PROCRASTINATION
In this chapter, we first looked at how-to-change, i.e. learning new behaviors or increasing our motivation to act differently. Then, we considered why behavior is so hard to understand. Now, we will attempt to apply some of this information to understanding a common problem--procrastination, i.e. putting off doing something important. Solomon and Rothblum (1984) found that 65% of college students want to learn to stop putting off writing term papers, 62% feel the need to study for exams more promptly, and 55% hope to read their assignments earlier. Most of us procrastinate some. What are other signs of procrastination besides waiting until the last minute to do something? Try these on for size: being reluctant to take risks or try something new, staying at home or in the same old job, getting sick when faced with an unpleasant job, avoiding confrontations or decisions, blaming others or the situation ("it's boring") for your unhappiness or to avoid doing something, making big plans but never carrying them out, and/or having such a busy social-recreational calendar that it is hard to get important work done.
This list of symptoms suggests that procrastination, which at first sounds like a simple behavior, is, in fact, quite complex. It involves emotions, skills, thoughts or attitudes, and factors we are unaware of. Furthermore, the causes and dynamics of putting off an important but unpleasant task vary from person to person and from task to task for the same person. For instance, you may delay doing your math assignment but fill out an application for school immediately. Hopefully, understanding how and why we procrastinate will help us change it. We may even learn more about what is commonly called "will power."
Procrastination is a strange phenomenon. Its purpose seems to be to make our life more pleasant but instead it almost always adds stress, disorganization, and frequently failure. Ellis and Knaus (1977) and Burka and Yuen (1983) describe the process: (1) You want to achieve some outcome, usually something you and others value and respect--"I've got to start." (2) You delay, briefly thinking of real and imagined advantages of starting to change later--"I'll do it tomorrow when I don't have much to do." (3) You delay more, becoming self-critical--"I should have started sooner"--and/or self-excusing--"I really couldn't have left the party early last night, my best friends were there." You may hide or pretend to be busy; you may even lie about having other obligations. (4) You delay still more, until finally the task has to be done, usually hastily--"Just get it done any old way"--or you just don't have time--"I can't do this!" (5) You berate yourself--"There is something wrong with me"--and swear never to procrastinate again and/or you discount the importance of the task--"It doesn't matter." (6) You repeat the process almost immediately on other important tasks, as if it were an addiction or compulsion.
The wisest course of action, most of the time, would be to simply do the unpleasant task as soon as practical, while we have enough time to do the job right and get it over with, not prolonging our agony. But we put it off. Why? There are many possible reasons: (1) we feel good about setting goals and declaring that we are going to change or succeed "sometime," (2) by procrastinating we shorten the time we actually have to work on the task, and (3) much of the time we avoid the unpleasant task altogether. Research has shown that 70% of New Year's resolutions are abandoned by February 1.
Discipline is... 1. Do what has to be done; 2. When it has to be done; 3. As well as it can be done; and 4. Do it that way every time.
-Bobby Knight
In recent years, most psychologists have come to believe that the act of procrastinating can best be understood by identifying the emotions associated with or underlying the behavior. Actually, procrastination is an attempt to cope with our emotional reactions. What are these emotions? Fear of failure or success is the most likely emotion (this includes panic when we set impossible goals). Anger is another possible emotion (this includes rebellion against control). Dislike of the work that needs to be done is another. Obviously, depression can slow us down (and failing due to procrastination can depress us). Seeking pleasure is another disruptive motive. So the task for the procrastinator becomes (1) correctly identifying your form(s) of procrastination and (2) finding a solution for your specific emotional reaction. Not an easy job.
Types of procrastinators
It may help to think in terms of two fundamental kinds of procrastinators: one tense and the other relaxed. The tense type often feels both an intense pressure to succeed and a fear of failure; the relaxed type often feels negatively toward his/her work and blows it off--forgets it--by playing (Solomon and Rothblum, 1984). John, described early in this chapter, is the relaxed type; he neglected his school work but not his socializing. This denial-based type of procrastinator avoids as much stress as possible by dismissing his/her work or disregarding more challenging tasks and concentrating on "having fun" or some other distracting activity; if their defense mechanisms work effectively, they actually have what seems like "a happy life" for the moment. More about this type later.
The tense-afraid type of procrastinator is described by Fiore (1989) as feeling overwhelmed by pressures, unrealistic about time, uncertain about goals, dissatisfied with accomplishments, indecisive, blaming of others or circumstances for his/her failures, lacking in confidence and, sometimes, perfectionistic. Thus, the underlying fears are of failing, lacking ability, being imperfect, and falling short of overly demanding goals. This type thinks his/her worth is determined by what he/she does, which reflects his/her level of ability. He/she is afraid of being judged and found wanting. Thus, this kind of procrastinator will get over-stressed and over-worked until he/she escapes the pressure temporarily by trying to relax but any enjoyment gives rise to guilt and more apprehension.
Procrastination is the fear of success... Because success is heavy, it carries a responsibility with it, it is much easier to procrastinate and live on the "someday I'll" philosophy.
-Denis Waitley
How to stop procrastinating
If we begin with the notion that procrastination is not the basic "problem" but rather an attempted "cure" for fears, self-doubts, and dislike of work, then it is obvious that most procrastinators will have to focus on the real problems--underlying fears, attitudes and irrational ideas--in order to overcome the procrastinating behavior. After accepting this idea, the next step is to figure out what the "real" underlying problem is for you. Start by asking, "Am I a relaxed or a tense procrastinator?" Tense procrastinators suffer from strong, sometimes mean, internal critics (see chapter 14); relaxed procrastinators have bamboozled their self-critic by denying reality. From this point, each procrastinator must deal with his/her own unique emotions, skills, thoughts, and unconscious motives