Advertising
Advertising

What Does Procrastination Do To Your Happiness?

What Does Procrastination Do To Your Happiness?

In September 2014, two British professors wanted to find out what happens when students do not hand over their assignments on time. Their study threw up an alarming surprise, which, if the students knew, would make them give up procrastination forever.

First, the professors David Arnott and Scott Dacko decided to define the procrastinators as the ones who wouldn’t submit their end-of-term tasks until the last day. Then they dipped into five years of submission data on 777 marketing students from their own Warwick Business School, and found that while each of these students had four weeks or more to hand over their assignments, only about a hundred had done so before the last day. The rest (669 of them) waited out until the last 24 hours to submit their task.

That is, 86% of them were procrastinators.

In a different study at the University of Vermont done in 1984, it was found that 46% of the students had reported they procrastinate writing academic papers. But even that figure might not the surprise all of you. Students are known to be ‘natural-born’ procrastinators to school homework across the world. Everybody knows how busy the lives of young college-goers can be. So, 86% could seem unsurprisingly normal.

The real surprise uncovered itself in the final 24 hours. As they analyzed the data, Arnott and Dacko found a disturbing pattern emerge as the last day of the submission had begun. The students taking another hour from here on started getting lower marks. It was happening by the hour. For example, someone who submitted at 3pm got lower marks than those who did at 2pm.

Advertising

It was as if every passing hour was chipping away their scores. The worse the procrastination, the worse were the marks. So clear was the pattern that those who handed in their assignments at the last minute, had the worst grades of all. In fact, these last-minute guys saw a full 5% drop in their marks over those who had checked in their tasks before the start of the last day.
Now, mind it, those five percentage points are substantial for students, because they could well translate into a half or a whole letter lower grade. A possibly ‘B’ could end up getting ‘C+’, just because they handed in their tasks late.

What Procrastination Does To Your Happiness?

4f2fec17e19d88394f9765bd0fc65fea

    The verdict is out: Good things don’t always come to those who… procrastinate. Procrastination takes away your happiness. It has been proven over many studies and surveys.

    Procrastination Research Group carried out a survey with over 10,000 respondents, and found that 94% of them reported that procrastination indeed does have some negative effect on their happiness.

    According to Procrastination and Science, almost 70% of the procrastinators were found to be less happy than an average person.

    Advertising

    As the Warwick study showed, when the students waited until the last minute to tie up their assignments, they got the worst grades.

    Habitual procrastination could damage relationships, create an unflattering reputation of carelessness, and invite setbacks in career and work prospects. Procrastinators frequently resort to lies to reason out their delays, and are often found out, leading to disastrous consequences. And you could swear that all of that can take away a sizable bit of their happiness.

    The big culprit here is regret. It’s a story that goes around in a predictable circle: Procrastinators begin with hope, then go into anxiety, guilt and self-criticism, and end up in regret. Next project, same cycle.

    What Do You Know About Procrastination?

    bc6d027422471d8ab52f47b2c984b9ac

      Procrastination is not taking action. It is avoiding starting something you mean to start. It is avoiding finishing something you’re supposed to finish. It is doing something else, or lots of something else, when you know you should be doing a certain important thing.

      Advertising

      Experts classify it into two types – decisional (putting off taking decisions) and avoidant (putting off doing things).

      Perhaps, all of us procrastinate at some of the times. While some of us do it more, and some less, but the truth is none of us do it all of the time.

      The three main areas of our life that we procrastinate on are education, career, and health.

      1. Education: We saw in the opening paragraphs how pervasive is procrastination in the education field. For many of us, this problem can be traced back to our earliest school years when we were perhaps slow learners, and got labeled by our peers and teachers. And we carry the label long after school.
      2. Career: On the career front, most of us know at least one person who despises his current job and desperately wants to change it, but doesn’t. Like a lost soul swimming in circles in a small fish bowl, perpetually planning to dive out into bigger water, but never makes the jump. That lost soul is often the person we know the best – our own self. Are you sure that person isn’t you?
      3. Health: We’re really bad procrastinators when it comes to health. Think of the new year’s day health goals that you set for yourself and kept delaying starting out on them, year after year. Think of that regular half-hour yoga that never came around, or those eight glasses of water or those eight hours of sleep that could never become a reality. That smoking habit that you left and picked up back so many times that you feel ashamed to even whisper it.

      Why Do We Procrastinate?

      e5eea38bc2a2794c76127e25a99ff76b

        Procrastinators have a complicated relationship with time, and often believe Time is up against them and they have outsmart it somehow. But even then, procrastination is not just an matter of time-management. Rather, it is a complex psychological problem with deep roots into self-esteem issues.

        Advertising

        The main reasons that make procrastination likely are:

        1. Uninteresting: We delay doing it till eternity because we find the work utterly boring and without any fun. That comes from the human nature’s basic Pain-Pleasure Principle – we run from painful activities and go after pleasurable ones. Scientists call it task aversiveness.
        2. Impulsiveness: Procrastinators have been found to be largely impulsive too. Being impulsive, they fail to handle their goals effectively, and keep jumping from task to task leaving most of those unfinished. Some researchers even argue that procrastination is a by-product of impulsiveness, even when these two behaviors seem polar opposites (just give it a thought!).
        3. Low Confidence: We don’t feel sure of our abilities and presence that we can tackle something effectively. We don’t do things because of fear of failure or even fear of success. This is the issue of low self-esteem that is believed to be the strongest reason.
        4. Anxiety: We have often felt that when a deadline is right upon us, we end up procrastinating more. That is anxiety causing us to procrastinate. In that anxiety, we drive ourselves busy doing everything else other than the project at hand. Suddenly, our desk clutter needs to be cleared immediately, and our cars need to be taken for service.
        5. Goal Problems: When the goals are not clear, or the goals lie too far into the future, or there are no goals at all, we procrastinate.
        6. Perfectionism: People who search for perfection often end up procrastinating. Perfectionism in certain fields is demanded by default, as in competitive sports and classical music. But for most, this is a handicap that leads to an unending delay in finishing things.
        7. Heredity: Procrastination could be 46% heritable, as a study on 347 Colorado twins indicated. Which means there is half a chance that you may have got it from your parents. But remember, that’s half a chance. The rest is how your environment molded you into.
        8. Mental Illness: Procrastination has been found to occur in some serious psychological illnesses, as borderline personality disorder, depression and anxiety, addiction problems, as well as in strained relationships.

        How Can We Beat Procrastination With Science?

        15ac0225743ae3e5576e927ffaca20cd
          1. Avoid Procrastination. This is the best method. As the professors hoped after the Warwick study that the teachers recognize the habitual procrastinators in time, and help them change their study habits. To do this, set clear goals with realistic timelines, break each goal into many sub-goals, and measure and review progress at fixed time-points.
          2. Get A Growth Mindset: This is a concept researched and presented by Carol Dweck in her book Mindset: The New Psychology of Success. “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment,” she writes. Building into yourself a growth mindset can increase your self-worth, and help take new tasks as challenges to thrive on rather than shirk from.
          3. Acceptance and Commitment Therapy (ACT): ACT is a mindfulness-based psychotherapy that centers around accepting what is outside your personal control, and committing to action that enriches your life. It has shown remarkable short-term as well as long-term effects in decreasing procrastination, especially academic procrastination. If you want to learn mindfulness quickly, here’s how: Mindfulness in 7 Steps.

          Featured photo credit: Viktor Hanacek/picjumbo.com via picjumbo.com

          More by this author

          Sandip Roy

          Medical Doctor

          Are Extrovert Wives More Satisfied In Their Marriages? Man Checking His iPhone & Working at Home Office What Does Procrastination Do To Your Happiness?

          Trending in Productivity

          1 STOP Being Busy and Create More Time with these Productivity Hacks 2 7 Signs That You’re Way Too Busy (And Need to Change That) 3 5 Techniques to Tackle a Busy Schedule (And Create More Time) 4 8 Time Management Strategies for Busy People 5 Productivity Boost: How to start your day at 5:00 AM

          Read Next

          Advertising
          Advertising
          Advertising

          Last Updated on June 1, 2021

          7 Signs That You’re Way Too Busy (And Need to Change That)

          7 Signs That You’re Way Too Busy (And Need to Change That)

          “Busy” used to be a fair description of the typical schedule. More and more, though, “busy” simply doesn’t cut it.

          “Busy” has been replaced with “too busy”, “far too busy”, or “absolutely buried.” It’s true that being productive often means being busy…but it’s only true up to a point.

          As you likely know from personal experience, you can become so busy that you reach a tipping point…a point where your life tips over and falls apart because you can no longer withstand the weight of your commitments.

          Once you’ve reached that point, it becomes fairly obvious that you’ve over-committed yourself.

          Advertising

          The trick, though, is to recognize the signs of “too busy” before you reach that tipping point. A little self-assessment and some proactive schedule-thinning can prevent you from having that meltdown.

          To help you in that self-assessment, here are 7 signs that you’re way too busy:

          1. You Can’t Remember the Last Time You Took a Day Off

          Occasional periods of rest are not unproductive, they are essential to productivity. Extended periods of non-stop activity result in fatigue, and fatigue results in lower-quality output. As Sydney J. Harris once said,

          “The time to relax is when you don’t have time for it.”

          2. Those Closest to You Have Stopped Asking for Your Time

          Why? They simply know that you have no time to give them. Your loved ones will be persistent for a long time, but once you reach the point where they’ve stopped asking, you’ve reached a dangerous level of busy.

          3. Activities like Eating Are Always Done in Tandem with Other Tasks

          If you constantly find yourself using meal times, car rides, etc. as times to catch up on emails, phone calls, or calendar readjustments, it’s time to lighten the load.

          It’s one thing to use your time efficiently. It’s a whole different ballgame, though, when you have so little time that you can’t even focus on feeding yourself.

          4. You’re Consistently More Tired When You Get up in the Morning Than You Are When You Go to Bed

          One of the surest signs of an overloaded schedule is morning fatigue. This is a good indication that you’ve not rested well during the night, which is a good sign that you’ve got way too much on your mind.

          Advertising

          If you’ve got so much to do that you can’t even shut your mind down when you’re laying in bed, you’re too busy.

          5. The Most Exercise You Get Is Sprinting from One Commitment to the Next

          It’s proven that exercise promotes healthy lives. If you don’t care about that, that’s one thing. If you’d like to exercise, though, but you just don’t have time for it, you’re too busy.

          If the closest thing you get to exercise is running from your office to your car because you’re late for your ninth appointment of the day, it’s time to slow down.

          Try these 5 Ways to Find Time for Exercise.

          Advertising

          6. You Dread Getting up in the Morning

          If your days are so crammed full that you literally dread even starting them, you’re too busy. A new day should hold at least a small level of refreshment and excitement. Scale back until you find that place again.

          7. “Survival Mode” Is Your Only Mode

          If you can’t remember what it feels like to be ahead of schedule, or at least “caught up”, you’re too busy.

          So, How To Get out of Busyness?

          Take a look at this video:

          And these articles to help you get unstuck:

          Advertising

          Featured photo credit: Khara Woods via unsplash.com

          Read Next