Why We Procrastinate? (And How to Stop) - Rabia Fathima K / II B.Sc Psychology (2024 - 2025), MKJC

 Why We Procrastinate? (And How to Stop) 

We all procrastinate—but why? It’s not about laziness. Research shows it’s a battle between instant gratification and long-term goals. Here’s what psychology tells us:

1. It’s About Emotions, Not Time Management

Dr. Tim Pychyl (Solving the Procrastination Puzzle) explains that we procrastinate to avoid discomfort—whether it’s boredom, stress, or self-doubt. Instead of facing a tough task, we escape into distractions like social media.

2. Our Brains Prefer Immediate Rewards

Daniel Kahneman (Thinking, Fast and Slow) describes present bias—our tendency to favor short-term pleasure over long-term benefits. That’s why scrolling Instagram feels easier than finishing a report.

3. Perfectionism Traps Us

Dr. Neil Fiore (The Now Habit) argues that perfectionists fear failure, so they delay starting. The longer they wait, the worse the anxiety gets.

How to Stop Procrastinating

●       The 5-Minute Rule: Commit to just five minutes of work—getting started is the hardest part.

●       The Pomodoro Technique: Work for 25 minutes, then take a break.

●       Make Tasks Easy: (James Clear, Atomic Habits) Reduce friction—set up your workspace, lay out your tools, and make starting effortless.

●       Reframe Discomfort: Instead of avoiding hard tasks, acknowledge the feeling and push through.

Conclusion: Take Action Now

Procrastination is about emotions, not time. Our brains seek instant gratification, but the key to overcoming it is starting before you feel ready. Use small steps like the 5-Minute Rule or Pomodoro Technique to break the cycle.

Next time you procrastinate, ask yourself: “What am I avoiding?” Then, take one small step forward. Your future self will thank you!

A Blog By

Ms. RABIA FATHIMA K

II B.Sc PSYCHOLOGY

PG DEPARTMENT OF PSYCHOLOGY

MARUDHAR KESARI JAIN COLLEGE FOR WOMEN (AUTONOMOUS)

VANIYAMBADI