Why Do We Prefer to Start “Tomorrow”?

Have you ever put off important tasks, only to end up running around in panic at the last minute, trying to beat the clock? You are not alone! We all have those moments when we simply don’t have the time for all our responsibilities.

However, it sometimes happens that postponing important matters becomes chronic which in turn leads to stress and frustration. After reading the title of this text, you probably knew exactly what I meant. Procrastination, or constant postponing of tasks, affects a huge number of people around the world and can have a negative impact on health.

 

Planning or Procrastination?

Procrastination is a problem that affects up to 25% of adults. This phenomenon involves delaying the completion of planned tasks and engaging in less important activities. Procrastinators often look for alternative forms of activity, which leads to a feeling of overwhelm and even greater reluctance to complete essential tasks.

In the context of health, procrastination can have negative effects by affecting everyday behavior such as eating and physical activity. Chronic procrastination is associated with higher levels of stress, sleep problems and more diseases and physical symptoms (including overweight, obesity, mood disorders, anxiety disorders, neurosis). Researchers point out two potential mechanisms that explain the negative impact of procrastination on our health. The first one is its direct connection with stress (delaying translates into increasing stress related to thoughts about the need to complete the task and the passage of time), the second one with practicing health-promoting behaviors less frequently.

Some people point out that the factor that makes it possible to distinguish procrastination from intentional postponement (which has its justification) is the time needed to properly plan the action. Therefore, postponing an activity will not always be associated with something negative. I often emphasize that changes to a healthy lifestyle should be well-thought-out and tailored to your capabilities. But if they are still only at the planning stage and not at the action stage, they do not bring us closer to the goal.

 

Uncertainty, Anxiety, Lack of Self-Confidence

Procrastination often results from irrational beliefs about insufficient competence and the fear of failure. We are afraid of “failing” again, we want to avoid unpleasant feelings that we know well from the past (frustration, sadness, disappointment). Postponing becomes a defense mechanism that only works in the short term…

 

Is It Sometimes Better to Wait…?

While it may seem that procrastination has only negative effects, some researchers point to some benefits. Procrastination can sometimes lead to better preparation, giving you more time to gather information and think about your strategy. However, it is important to be able to distinguish procrastination from deliberate postponement – the key element is planning and conscious time management.

 

What to Do to Get Started?

There are methods that can help you fight procrastination and build healthy habits. One of the most important things is changing your beliefs and way of thinking. It sounds simple, but this is probably one of the most difficult steps. When we doubt our own abilities and effectiveness, it is no wonder that we become afraid and reluctant to act . It may be helpful to build on what you have already managed to do despite the difficulties! I’m absolutely positive you have some successes to reflect on . You can write down your small achievements on a piece of paper as this will leave a more lasting impression in your memory.

You can also break down the task into smaller stages and look at each of them in turn. The level of difficulty decreases significantly when we focus on a small thing instead of the entire complicated process. Example? Your initial goal may be: daily physical activity. You should then replace it with achievable tasks such as: “today I will go for a 10-minute walk” or “after work I will do a 15-minute Pilates workout.” A small, doable thing at your fingertips that you can accomplish will additionally strengthen your self-efficacy.

Another strategy is closely related to creating an environment that will support healthy habits. The same goes for important tasks that you put off. Think about what can help you and what can actually make it difficult for you to complete the task. Remove temptations and things that distract you from your immediate surroundings (e.g. turn off the TV, put your phone on airplane mode, don’t stock up on unhealthy snacks in the kitchen, and buy fresh, tasty fruit instead). You can find tips on how to build healthy habits HERE.

The fear of failure and lack of faith in our own abilities are often the biggest barriers stopping us from taking action. I hope that this text will give you some food for thought and will help you to find the answer to why it is so difficult for you to move forward. It is worth looking for the cause, because it is the first step towards change 🙂

 

Bibliography:

1. Dryll, E. (2017). Prokrastynacja: dlaczego nadal wiemy za mało? Psychologia Wychowawcza, 54(12), 152-163. https://doi.org/10.5604/01.3001.0011.7867 
2. Markiewicz, K. (2019). Prokrastynacja i prokrastynatorzy. Definicja, etiologia, epidemiologia i terapia. Annales Universitatis Mariae Curie-Skłodowska sectio J – Paedagogia-Psychologia, 31(3), 195-213. https://doi.org/10.17951/j.2018.31.3.195-213
3. Sirois, F. M., Stride, C. B., & Pychyl, T. A. (2023). Procrastination and health: A longitudinal test of the roles of stress and health behaviours. British Journal of Health Psychology, 28(3), 860-875. https://doi.org/10.1111/bjhp.12658