Hard work always pays off.

Hard work always pays off, but laziness always pays off now. Virtually all of us dither from time to time, opting for short-term pleasure or mood. But some have perfected it into a way of life! So, who are the champion “procrastibators” among us?

Mañana masters.

College students. Psychologists tell us about 20% of adults claim to be chronic procrastinators. The rate among college students, however, is estimated to be as high as 70%, almost half of whom say they procrastinate consistently and problematically. Procrastination typically occupies over one third of their daily activities, often enacted through sleeping, hanging out, or playing YouTube videos and games.

Delay today, tomorrow you pay.

We put off doing unpleasant tasks, even though we know we will feel worse later when we face the negative consequences (inertia trap*). This can create huge problems—at work, at school, and at home. We stress out in mid-April, for example, because we put off completing our taxes. Consider all of the people who keep meaning to start saving for retirement, but never do it. Fail to follow through on your commitments and people begin not to trust you. In the extreme, relationships are ruined, spouses feel betrayed, and bosses are disgusted.

Experts tell us habitual procrastinators have higher rates of depression and anxiety and poorer well-being. According to psychologist Joseph Ferrari (2013), the habit predicts lower salaries and a higher likelihood of unemployment (studies show men are worse procrastinators than women). Many of us will die young because we procrastinate in quitting smoking, starting a diet, or scheduling a medical check-up. Knowing this, why do we do it?

The DNA ate my homework.

It is no great surprise that people defer tasks that are unappealing, difficult, or expensive. In general, procrastination appears to be a coping mechanism; we avoid an unpleasant task and instead do something that provides a temporary mood boost. It could be we’re simply a lard butt, but laziness isn’t the only reason. We may have low confidence we will succeed in the task, or possibly we’re a perfectionist or depressed. The procrastination itself then causes shame and guilt—which in turn leads us to procrastinate even further, creating a vicious cycle.

Of course, not all procrastination is bad. Sometimes it’s better to let the dust settle rather than make a snap decision. Another perceived payoff of delay may be a sharpened degree of focus. Creative people of all stripes often pull all-nighters, claiming that it enhances their creativity. Although it’s debatable whether the peculiar genius that is born out of desperation at 4 a.m. is worth the cost, it certainly makes for an exciting life!

Despite conventional wisdom that procrastination is all about poor time management and willpower, many people feel they have no control over it. Research bears this out, linking chronic procrastination to impulsiveness, our tendency to act immediately on urges. A study of twin behaviors by psychologists at the University of Colorado at Boulder (2014) suggests that, genetically speaking, procrastination is an evolutionary byproduct of impulsivity. It lends support to the idea that delaying, making rash decisions, and failing to achieve goals all stem from a shared genetic foundation in our ancestors.

Defeat procrastination!

We won’t reach whatever goals we seek—from happiness to good health to financial security—without first learning to harness self-discipline. This means doing what you have to do, whether you feel like it or not. And that can be very challenging. Some tips to help get your rear in gear include:

• Acknowledge that you don’t feel like doing it. Then start somewhere . . . ANYWHERE. Don’t start with the hardest part—try something easy first. The most important thing you can do is bootstrap the first one or two steps, however trivial.
• Divide complex, longer projects into short, manageable tasks. Create concrete “to do” lists and state the exact start time (not just “tomorrow”). Tackle your second-most important job while you procrastinate over the most important one.
• Pre-commit by saying to yourself, “If, then.” “If the phone rings, then I’m not going to answer it.” “If my friends call me to say we’re going out, I’m going to say no.” Learn to persist and work through and around interruptions. Reward yourself periodically and don’t beat yourself up if you fail to finish an item.
• Hate to write? Most of us drag our feet until the last minute. Try this: as you go through your day (week), think about the topic and jot down ideas on a piece of paper or a 3×5” card. When it comes time to actually write the report (thank you letter, review, etc.), your notes will make the task much easier and less stressful.
• Putting off the task won’t make it more enjoyable. Keep the ultimate goal in mind when doing a task. Imagine the good feelings when you finish (or bad feelings if you don’t).

When there’s no more time for self-deception, face yourself and [poop] or get off the pot. You’re either going to do it, or you’re not. End of story. Go feed the dog.

* Questionable beliefs can “trap” our better judgment, leading to poor decisions and unintended consequences. In the inertia trap, we delay taking action despite foreseeable negative future consequences. Learn more about this, and other traps, in the Young Person’s Guide to Wisdom, Power, and Life Success.

Image credit: “Fat man eats fast food while watching tv at home” by ximagination, licensed from 123rf.com (2015).