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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.

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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?

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    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.

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    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?

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      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.

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      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?

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        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.

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        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?

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          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

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          Sandip Roy

          Medical Doctor

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          Last Updated on July 3, 2020

          6 Things To Do Every Day To Ensure You Stick To Your Goals

          6 Things To Do Every Day To Ensure You Stick To Your Goals

          Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

          Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

          Here are 6 things that you have to ensure daily to reach your goals.

          1. Involve Others

          You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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          When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

          For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

          2. Visualize the Rewards

          Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

          Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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          3. Break Down Your Goals

          Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

          For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

          4. Reward Yourself

          For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

          When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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          5. Measure Your Progress

          It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

          You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

          6. Believe in the Possibilities

          If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

          By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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          What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

          With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

          Final Words

          Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

          People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

          More Tips on How to Stick to Your Goals

          Featured photo credit: Kelly Sikkema via unsplash.com

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