Procrastination – the act of delaying tasks despite knowing the potential negative consequences – is a common struggle that many of us face at some point in our lives. A recent study titled “Optimal and sub-optimal temporal decisions can explain procrastination in a real-world task” by Sahiti Chebolu and Peter Dayan at the Max Planck Institute for Biological Cybernetics investigated the mechanisms behind procrastination. While we do not claim to understand the complete complexities of this study, it does seem to suggest some interesting findings around the importance of context. Aligned with our own field of psychotherapy, the functional analysis supports that the root cause and outcomes of a behaviour are vital to understanding patterns of behaviours and the reasons that they might be occurring.
Preliminary evidence from this data supported the existence of multiple types and pathways for procrastination, reinforcing the idea that procrastination can manifest in different ways depending on individual circumstances (context!)
In summary
- Heterogeneous nature of procrastination: The research identifies that procrastination is not a uniform behaviour but rather a heterogeneous construct with various types and causes. This complexity requires a nuanced understanding of the different procrastination patterns.
- Taxonomy of procrastination: The authors developed a taxonomy that categorises different types of procrastination and their potential sources, using three broad model types to analyse completion patterns:
- Exponential temporal discounting: How individuals value immediate rewards more than future gains.
- Inconsistent temporal discounting: Highlighting the variability in how individuals perceive time and rewards.
- Waiting for interesting tasks: This model suggests that people may delay tasks in anticipation of more engaging alternatives.
Procrastination patterns in the real world
In the article “The science of procrastination: Understanding why we delay tasks may help reclaim productivity” Chebolu discusses various patterns of procrastination that range from starting late to abandoning tasks halfway through, Chebolu classified them all and identified possible explanations for each: misjudging the time needed or protecting the ego from prospective failure are just two of them. For example:
- Last-minute rush: A student might wait until the night before a paper is due to start writing, leading to stress and lower-quality work.
- Partial abandonment: Someone might begin cleaning their home but give up halfway through when they get distracted by their phone.
- Avoidance: A person could continuously postpone filing taxes, waiting for “the right moment,” which never comes.
The study highlights that procrastination often stems from how we evaluate immediate versus delayed rewards. For instance, when faced with choosing between doing an unpleasant task like studying for an exam or watching a favourite TV show, the immediate pleasure of the show often wins out. This tendency to prioritise short-term gratification can in turn lead to subsequent feelings of regret and anxiety as deadlines approach. The important detail is that consequences in the distant future were weighted less important when summating positive and negative outcomes. Chebolu also found that uncertainty about task requirements can stem from self-doubt. Another important factor that can contribute to procrastination. “Chebolu is confident that understanding procrastination as a series of temporal decisions and detecting where and why we usually take a wrong turn can inform interventions: If you discover, for instance, that your brain is a bit too biased towards instant gratification, giving yourself short-term rewards might help. Those who tend to underestimate the time needed for their grunt work could try setting themselves time-bound goals. And if you find yourself abandoning your chores quickly, you might want to avoid distracting environments.” This study not only enhances our understanding of procrastination patterns but also aligns closely with the principles of functional analysis, emphasising individual experiences and context as a core driver of behavioural actions.
The ABC model, as used in acceptance and commitment therapy (ACT) can therefore be a valuable approach for those struggling with procrastination as it examines the context at the heart of the procrastination issue, with patterns of the behaviour being a direct outcome of the antecedent. In turn we can then understand the consequences and look for strategies to ease them.
Here’s how we can approach procrastination from an ACT perspective:
- Acceptance of thoughts and feelings: For example, instead of criticising themselves for feeling anxious about starting a project, an individual can recognise the reasons for their behaviour and that anxiety is a normal response. This acceptance can reduce the emotional burden associated with procrastination.
- Mindfulness: The study illustrates how decision-making in procrastination is influenced by immediate rewards versus delayed consequences. This often leads to a focus on short-term pleasures, like watching a movie instead of tackling a task. ACT helps individuals stay present and focused. For instance, practicing mindfulness exercises can help someone become mindfully aware of the emotional pull towards short term pleasure, without necessarily automatically responding to it, thus reducing the likelihood of procrastination.
- Values-based action: For example, if a person values personal growth, they might commit to studying regularly, recognising that this aligns with their long-term goals, even if it feels uncomfortable in the moment.
- Defusion: The study indicates that cognitive factors, like negative self-talk, contribute significantly to procrastination behaviours. Strategies to distance oneself from unhelpful thoughts can be helpful. For instance, instead of thinking, “I’ll never finish this,” individuals can learn to say, “I’m having the thought that I’ll never finish this,” which can reduce its power over their actions.
Procrastination is a multifaceted issue, but understanding its underlying mechanisms can pave the way for effective strategies. Combining insights from research with therapeutic approaches like ACT can empower individuals to understand and overcome procrastination while enhancing their productivity and mental well-being.
Join Patricia Zurita Ona for ACT beyond procrastination, coming February 2025, and learn contextual-functional interventions to tackle all types of procrastinating behaviours. Through the use of case vignettes, experiential exercises and role-plays, these sessions will equip you with a tool kit to effectively tackle procrastination with your clients.
References:
Max-Planck-Gesellschaft (2024) “The science of procrastination: Understanding why we delay tasks may help reclaim productivity” Available at https://www.sciencedaily.com/releases/2024/06/240626152138.htm
Chebolu, S., & Dayan, P. (2024). Optimal and sub-optimal temporal decisions can explain procrastination in a real-world task. Proceedings of the Annual Meeting of the Cognitive Science Society, 46. Retrieved from https://escholarship.org/uc/item/2mg517js
