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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 September 18, 2019

          15 Best Organizing Tips For Office Organization and Getting More Done

          15 Best Organizing Tips For Office Organization and Getting More Done

          You may think that you don’t have time for office organization, but if you really knew how much time that disorganization cost you, you’d reconsider.

          Rearranging and moving piles occasionally doesn’t count. Neither does clearing off your desk, if you swipe the mess into a bin, or a desk drawer.

          A relatively neat and orderly office space clears the way for higher productivity and less wasted time.

          Organizing your office doesn’t have to take days, it can be done a little at a time. In fact, maintaining an organized office is much more effective if you treat it like an on-going project, instead of a massive assault.

          So, if you’re ready to get started, the following organizing tips will help you transform your office into an efficient workspace.

          1. Purge Your Office

          De-clutter, empty, shred, get rid of everything that you don’t need or want. Look around. What haven’t you used in a while?

          Take one area at a time. If it doesn’t work, send it out for repair or toss it. If you haven’t used it in months and can’t think of when you’ll actually need it, out it goes. This goes for furniture, equipment, supplies, etc.

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          Don’t forget about knick-knacks, plants (real or artificial), and decorations – if they’re covered with dust and make your office look shabby, they’re fair game.

          2. Gather and Redistribute

          Gather up every item that isn’t where it belongs and put it where it does.

          3. Establish Work “Zones”

          Decide what type of activity happens in each area of your office. You’ll probably have a main workspace (most likely your desk,) a reference area (filing cabinet, shelves, binders,) and a supply area (closet, shelves or drawers.)

          Place the appropriate equipment and supplies are located in the proper area as much as possible.

          4. Close Proximity

          Position the equipment and supplies that you use most within reach. Things that you rarely use can be stored or put away.

          5. Get a Good Labeler

          Choose a label maker that’s simple to use. Take the time to label shelves, bins, baskets drawers. Not only will it remind you where things go, but it will also help others who may have a need to find, use, or put away anything in your workspace.

          6. Revise Your Filing System

          As we move fully into the digital age, the need to store paper files has decreased.

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          What can your store digitally? Are you duplicating files? You may be able to eliminate some of the files and folders you’ve used in the past. If you’re storing files on your computer, make sure you are doing regular back-ups.

          Here’re some storage ideas for creating a smooth filing system:

          • Create a meeting folder – Put all “items to be discussed” in there along with items that need to be handed off, reports that need to be given, etc. It’ll help you be prepared for meetings and save you stress in the even that a meeting is moved up.
          • Create a WOR folder – So much of our messy papers are things that are on hold until someone else responds or acts. Corral them in a WOR (Waiting on Response) folder. Check it every few days for outstanding actions you may need to follow-up on.
          • Storage boxes – Use inexpensive storage boxes to keep archived files and get them out of your current file space.
          • Magazine boxes – Use magazine boxes or binders to store magazines and catalogs you really want to store. Please make sure you really need them for reference or research, otherwise recycle them, or give away.
          • Reading folder – Designate a file for print articles and documents you want to read that aren’t urgent.
          • Archive files – When a project is complete, put all of the materials together and file them away. Keep your “working folders” for projects in progress.
          • File weekly – Don’t let your filing pile up. Put your papers in a “To File” folder and file everything once a week.

          Learn more tips on organizing your files here: How to Organize Your Files for Better Productivity

          7. Clear off Your Desk

          Remove everything, clean it thoroughly and put back only those items that are essential for daily use.

          If you have difficulty declutter stuff, this Declutter Formula will help you throw away stuff without regretting later.

          8. Organize your Desktop

          Now that you’ve streamlined your desktop, it’s a good idea to organize it.

          Use desktop organizers or containers to organize the items on your desk. Use trays for papers, containers for smaller items.

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          Don’t forget your computer desktop! Make sure the files or images are all in organized folders. I’d recommend you clear your computer desktop everyday before you leave work.

          9. Organize Your Drawers

          Put items used together in the same drawer space, stamps with envelopes, sticky pads with notepads, etc.

          Use drawer organizers for little items – paper clips, tacks, etc. Use a separate drawer for personal items.

          10. Separate Inboxes

          If you work regularly with other people, create a folder, tray, or inbox for each.

          11. Clear Your Piles

          Hopefully with your new organized office, you won’t create piles of paper anymore, but you still have to sort through the old ones.

          Go through the pile (a little at a time if necessary) and put it in the appropriate place or dump it.

          12. Sort Mails

          Don’t just stick mail in a pile to be sorted or rifle through and take out the pieces you need right now. Sort it as soon as you get it – To act, To read, To file, To delegate or hand off. .

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          13. Assign Discard Dates

          You don’t need to keep every piece of paper indefinitely. Mark on files or documents when they can be tossed or shredded.

          Some legal or financial documents must be kept for specified length of time. Make sure you know what those requirements are.

          14. Filter Your Emails

          Some emails are important to read, others are just not that important.

          When you use the filter system to label different types of emails, you know their priority and which to reply first.

          Take a look at these tips to achieve inbox zero: The Ultimate Way to get to Inbox Zero

          15. Straighten Your Desk

          At the end of the day, do a quick straighten, so you have a clean start the next day.

          Bottom Line

          Use one tip or try them all. The amount of effort you put into creating and maintaining an efficient work area will pay off in a big way.

          Instead of spending time looking for things and shuffling piles, you’ll be able to spend your time…well…working and you’ll enjoy being clutter free!

          More Organizing Hacks

          Featured photo credit: Alesia Kazantceva via unsplash.com

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