If he who hesitates is lost, what about he who
procrastinates?
As long as people have been reflecting they have been
reflecting on procrastination. It is puzzling that people can
delay doing what they know they should be doing and want to be doing. And that they will keep delaying even when delay is unpleasant, even painful.
University of Calgary professor Piers Steel has studied the
phenomenon. He has observed that people who procrastinate lack self-discipline.
They are bad self-regulators. He also learned that procrastination is the “flip
side” of poor impulse control.
Maria Konnikova explains the link:
Just as
impulsivity is a failure of our self-control mechanisms—we should wait, but
instead we act now—so, too, is procrastination: we should act now, but instead
we wait.
We are indebted to Steel and the other neuroscientists for
this observation. And yet, how do you know the difference between delaying a
task because you are waiting for the right time or delaying it because you are
afraid to do it. And what about people who seem to use their delaying tactics
to provoke drama?
And the lack of impulse control is not always a bad thing. True
enough, people who lack impulse control might very well do the wrong thing at
the wrong time. But, it is possible to do the right thing at just the right
time, spontaneously.
Neuroscience tells us that procrastination and impulse
control are two sides of the same coin. It does not, however, tell us how to
distinguish between the right and the wrong of any specific action.
Sometimes people delay a task because they are not ready to
do it. Sometimes delay helps them to compose their thoughts and to do a better
job.
If you have been hard at work on task 1, it is often not possible to flick a switch and to move on to task 2.
Sometimes, preparation is needed. At other times, people wait for the right moment because they want to do their
best. Others procrastinate because they want to irritate the person who is
waiting to see the report.
To know whether or not you are procrastinating you have to know how well you accomplish the task once you set about to complete
it.
Of course, if you never complete the task you are not just
procrastinating, you are failing to fulfill a responsibility.
If someone is constantly getting into fights in bars we believe
that he has poor impulse control. And yet, if he is a tennis player and has
developed his skill to the point where he does not think before responding to a
shot on the court, we would not say that he lacks impulse control. We would say
that he has attuned his impulses to the point where they serve his competitive
purpose.
Again, neuroscience does not tell us the difference between
right and wrong.
Be that as it may, today’s cognitive therapists have
developed constructive ways to combat the negative effects of some forms of
procrastination. They do not do it by exploring the depths of your mind, but
they seek out new ways to motivate people.
Konnikova reports:
When it
comes to self-control, one trick that tends to work well is to reframe broad,
ambitious goals in concrete, manageable, immediate chunks, and the same goes for
procrastination. “We know there is a lot of naturally occurring motivation as
deadlines approach,” Steel pointed out. “Can you create artificial deadlines to
mimic the same thing?”
Next, be more specific in defining the task. If you tell
yourself that you must write you will be less motivated and less productive
than if you tell yourself that you need to write a certain number of words or
pages within a specific time frame:
For
instance, Steel uses timed ten-minute sessions to get started on tasks that
he doesn’t quite want to do. “The problem with a goal we’re avoiding is that
we’ve already built into our minds how awful it’s going to be,” he said. “So
it’s like diving into a cold pool: the first few seconds are terrible, but soon
it feels great.” So, set the goal of working on a task for a short time, and
then reassess. Often, you’ll be able to stay on task once you’ve overcome that
initial jump. “You don’t say, ‘I am going to write.’ You say, ‘I will complete
four hundred words by two o’clock,’ ” Steel says. “The more specific, the more
powerful. That’s what gets us going.”
And then, eliminate distractions, preferably before they
begin to tempt you:
Identify
the “hot” conditions for impulse control—those moments when you’re most prone
to give in to distraction—and find ways to deal with them directly. “One of the
easiest things to do is to realize that maybe it’s your distractions, not your
goals, that are the problem,” said Steel. “So you make the distractions harder
to get to. Make them less obvious.”
On the other hand:
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