Labarca, Olsson and Worthington |

Vivi Labarca, Elizabeth Olsson, and Melina Worthington

Ms. Fillman

CAP English 10

01 May 2018

Procrastination: It’s Not (Completely) Your Fault

Procrastination is a known phenomenon to nearly everyone living and working in the

modern world. Procrastination leads to a poorer quality of work and increased stress, yet most

procrastinators find themselves unable to start a project earlier. The reasons why and its solutions

lie within the human brain and the prevalence of technology. It’s not laziness; it’s biology.

Procrastination is rooted in a biological conflict of interests that is fueled by the growing

presence of technology, and can be solved by taking advantage of behavioral science.

Why humans procrastinate and the neurology and behavioral science behind it
Procrastination in humans can be explained through multiple behavioral models

comparing humans to animals and looking at the core functions of the human brain. The human

brain, in a very similar way to animals, interprets possible actions through a system of

prioritizing. This system is what causes humans to procrastinate.

Definition of Procrastination

Procrastination is defined as the delaying of a task that one intends to complete. Delaying

a task one doesn’t intend to finish is known as laziness, not procrastination (Steel). It should also

be noted that procrastination is most often used in a negative context. It’s recognized as an

irrational behavioral delay, as the completion of the delayed task would actually be beneficial,

yet the brain decides to delay the action until the last possible moment (Van Eerde). This
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definition is to separate the idea of procrastination being a conscience action of laziness from

what it actually is: a subconscious decision made due to animal-like instincts.

Procrastination as an Animal Instinct

The first behavioral model used to explain procrastination is procrastination in animals.

It’s known that animals and humans prefer immediate reward over a delayed reward, even if the

reward after the delay is greater (Mazur). For example, it’s more immediately rewarding for a

person to scroll through social media than to file their taxes, even if filing their taxes is more

rewarding in the end. This reward system can also be observed in pigeons. In a 1998 study,

pigeons were given food at regular 20-second intervals. The cycle was randomly interrupted and

the pigeons were given a choice of completing a simple action and resuming the cycle afterword;

or they could resume the cycle immediately and complete a harder action later. On nearly every

occasion, the pigeons would choose to resume the cycle immediately and complete a harder

action later. This shows a strong preference for immediate reward despite a harder action being

completed later. In the context of procrastination in humans, this means humans are more likely

to choose a task that is immediately rewarding, such as playing a video game, even if it means

having to rush a project later (Mazur). Immediate reward versus delayed reward is one of two

main behavioral models used to explain procrastination.

Approach-avoidance conflict and the limbic and motor systems

The second behavioral model is approach-avoidance conflict, a process in the brain used

for decision making. When presented with a task, the brain decides to either approach it or avoid

it (Van Eerde). This decision is made in the limbic system located in the prefrontal cortex which

regulates decision making and automatic actions. When a decision is made, the limbic system
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sends a message to the motor system which then carries out the action based on a hierarchical

system of importance. When faced with a task, such as starting an essay, the task is passed

through the limbic system. There are two types of processes the task goes through: emotional and

survival. The emotional process recognizes the task of writing an essay as necessary to academic

success and positive reinforcement. However, the survival process recognizes the task as less

important, and often recognizes the action as a threat. When sent to the motor system, the task is

not immediately completed because it is recognized as a threat (Mogenson et al.).

The process of recognizing of a task and the motor system delaying it is known as the

avoidance response. Animals have instincts to avoid pain and the limbic system will often

identify certain tasks as painful or threatening to cause pain. Yet, the emotional process of the

limbic system still knows the task is necessary for reasons other than survival, which is why the

delay of carrying out the task is known as procrastination (Mogenson et al.). The procrastinator

is conscious of the internal decision to not complete the task, and feels emotional stress as well

as regret from the conflict of avoiding the task while wanting to approach it (Van Eerde). This is

why procrastination is often seen as a conscience decision by someone who is too “lazy” to

work. While the procrastinator may be fully aware of the decision being made, it is very hard to

take control of the process and “override” the process in the limbic system.

Procrastination in Human Evolution

The process of identifying work as a threat may seem contradictory, but it actually served

an important purpose in ancient human primates. It has been suggested that procrastination is a

system of prioritizing. In a neutral situation, a human is more likely to approach a task than avoid

it, since there is no threat. However, when a threat is presented, the first instinct is to avoid the
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threat and suffer the emotional consequences later (Boyd et al.). This was necessary for primates

when faced with predators. Primates had running as their primary defense against a predator, so a

quick decision from the limbic system to the motor system would allow a primate to quickly

escape from the situation, even if the “predator” was just a bush rustling in the wind. The brain’s

tendency to avoid is a system of extreme caution (Mobbs et al.). Procrastination is the result of

an internal decision-making process leftover from the times of ancient human primates. While

this process can be a hindrance in modern times, it was necessary for the survival of human

ancestors.

Types of Procrastinators

There are three main traits that make someone likely to procrastinate: anxiety, depression,

and impulsiveness. Each trait results in a different type of procrastination as the brain avoids a

task for different reasons. An anxious person, for example, is subject to perfectionism

procrastination. Their brain will recognize the task as a threat because he/she is afraid they won’t

be able to complete the task perfectly the first time. This is often why even highly-achieving

students will procrastinate severely. Perfectionism procrastination also results in a negative

cycle, where the assignment is not given a perfect grade because it was rushed, only contributing

more to the perfectionist anxiety (Van Eerde). A depressed person, however, will suffer from

depressive procrastination, where they believe themselves to be inadequate and therefore unable

to complete the tasks well enough. The lower their self-esteem, the more likely they are to

procrastinate. This too results in a negative cycle, where the procrastinator blames themselves for

the procrastination and their self-esteem lowers further. The third type of procrastination is

impulsive. An impulsive procrastinator needs a high amount of stimulus and reward in order to
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complete a task. Impulsive procrastinators are especially vulnerable to technology addiction, as

phones and social media are much more stimulating and rewarding than other work (Steel).

Solutions to these types of procrastination as well as more information on technology’s impact

will be discussed later in this paper.

The “Breaking Point”: Overcoming the Conflict with Time Estimation

Despite the large cause for delay, eventually the delayed task will be completed. The

point at which the procrastinator initiates the task is known as the “breaking point” where the

conflict over starting the task is overcome. As stated before, procrastination involves the brain’s

recognition of a task as a threat and then prioritizing it. At some point, the emotional process of

the limbic system will take priority, as the stress over completing the task and the regret of

delaying it will supersede the brain’s need to avoid it (Mogenson et al.). According to Dr. Steel

at the University of Calgary, this breaking point can be describing using an equation measuring

how much time expected to complete the project and the value of completing the project divided

by the value of a more enjoyable and stimulating activity and the stress of delaying the activity.

Using this equation, it is possible to predict each person’s breaking point. One of the most

dominant determining factors is the estimation of time needed for completing the project. The

majority of people will largely underestimate the minimum amount of time needed. This can

contribute to one’s tendency to procrastinate, as one may assume a task takes less time than in

actuality. The more one underestimates, the more likely they are to procrastinate, as shown in

practice as well as the equation. When a task takes more time to complete than originally

expected, it’s perceived as a greater struggle and therefore any similar tasks in the future will be

perceived as a bigger threat and put off even more (Steel). This cycle of negative reinforcement
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is the main perpetrator of the “breaking point.” Part of overcoming procrastination is “moving

back” this “breaking point” by carefully estimating the amount of time needed to complete the

assignment.

Although procrastination may feel like a conscience decision, it is actually the result of a

behavioral process found in animals and leftover from ancient humans (Boyd et al.). Many

modern-day tasks do not appear as necessary to the brain nor are they stimulating enough,

resulting in many people delaying them until the last possible moment. The survival system of

the brain has a system of prioritizing that does not align with modern day needs. Anxiety,

depression, and impulsiveness can all make someone much more likely to procrastinate. There is

also a measurable “breaking-point” where someone stops procrastinating, that suggests solutions

discussed later in this paper.

The Role of Technology

Technology in Modern Life

As previously discussed, procrastination itself is not unique to humankind. Technology's

role in procrastination, however, is one factor that sets humans apart from animals. While

animals such as pigeons have been known to procrastinate, humans are the only species to

actively integrate technology into everyday life. From toasters to landlines to computers to

tablets, technological devices have crept into all domains of the multifaceted human experience.

Throughout the twentieth and twenty first century, the presence of technology has grown

exponentially. While the notion of a personal computer was practically inconceivable fifty years

ago, 68% of today’s U.S. adult population carries one in their pocket (Anderson). The concept of
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utilizing technology as a tool to help one stay in touch with loved ones, to manage a busy

schedule, or even to create a virtual profile is an integral part of modern culture.

In a perfect world, technology would seamlessly integrate into personal life, serving as an

ever present guide to a convenient existence. And while the original objective of multi-purpose,

user-friendly devices (laptops and smartphones) was to make life easier, the effect is often the

opposite. Rather than utilize the vast advancements in technology, people typically choose to

waste time. In fact, the typical U.S. consumer spends approximately five hours per day on a

mobile device (Perez). As of 2012, eighty percent of cell phone usage is attributed to

text-messaging, suggesting that the majority of time spent online is not spent efficiently or

focused (Jones).

Wasted Time

The presence of technology contributes to procrastination on an individual level, in

addition to its large-scale effect. This principle is easily illustrated through the following

scenario: A student must write an essay. Despite the fact that the essay is due tomorrow, the

student finds themselves checking their phone, searching for notifications that enable them to

avoid their homework. This is not necessarily an example of a lack of motivation but rather a

predictable phenomenon. When the current task at-hand (work, school, chores, etc.) is not

stimulating, the brain gravitates towards other sources of stimulation. Piers Steel notes that a

psychology review proved that “something in our brains has to give the inner cues that start us

doing things, keep us going, and, if need be, change what we are doing”. In this case, the

boredom associated with starting an essay prompts the student to look for distraction. In addition

to other sources of distraction, mobile applications are specifically designed to keep the user
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attached and therefore more likely to be the culprit. Autoplay, the continuous video stream

option found in YouTube and Netflix, is an example of the ​bottomless bowl phenomenon.​ When

the source of the “food in the bowl” does not require refilling, “people eat ​73 percent more

calories​.” When the source of entertainment, YouTube or Netflix, does not require the user to

choose the next video, “[people] binge-watch way too many movies” (Knorr). These features

further prove that technology enhances the tendency to procrastinate.

Social Media

Of all the ways technology can monopolize one’s life, social media is the most dominant.

Social media is the master culmination of addictive elements. The general concept of an online

profile links one to the internet by definition. In addition to the constant attention that is required

for creating an image and interacting with others, there exists a built-in reward system of ‘likes’

or ‘friend requests’. By receiving app notifications, one associates checking one’s phone with

peer approval or news. Consequently, ​not​ checking one’s phone brings with it a fear of missing

out, thus creating a sense of urgency. According to the National Institute of Health, “​urgency,

defined as the tendency to experience strong impulses that cannot be postponed as a result of

negative affective states, is the component that best predicts problematic cell-phone use.​” In fact,

the average American checks their phone about eighty times per day, every twelve minutes, for

about four minutes each time, accumulating to approximately five hours of cellphone usage per

day (SWNS). The constant checking of the mobile device impedes potential progress and

interrupts attention from the task at-hand. According to Forbes, “frequent interruptions can

absolutely ruin productivity.” Not only do such notifications attach the user to the cellphone,

creating bad habits in the form of frequent impulses, but they hinder one’s ability to concentrate
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by interrupting the work process, further proving that technology is often the distraction and not

the tool.

Technology v. Types of Procrastinators

Perfectionist procrastinators, those who procrastinate due to a fear that their work will not

live up to the perfection of their standards, are especially vulnerable to autoplay and

text-messaging. Perfectionist procrastinators “have an urge to diverge and do something less

threatening” and “​fear​ the feelings of discomfort” associated with underperforming (Knaus).

There are few things more comforting and less threatening than a video or communication with a

trusted friend. Therefore, in order to combat the sense of threat and feelings of discomfort, a

perfectionist procrastinator is likely to defer to video-streaming services or texting.

While perfectionist procrastinators struggle with extremely high-standards, depressive

procrastinators procrastinate due to a belief that they will not be able to complete a task.

Depressive procrastinators are inclined to distract themselves with social media. Social media is

a primary culprit of distraction in general. According to the Huntington News, “51 percent of

students admit to losing at least an hour of productivity a day to social media and internet

distraction.” Depressive procrastinators, however, are specifically helpless in the presence of

social media because of their negative mindset. Social media poses a sense of belonging and

social acceptance, qualities that are lacking in a negative mindset. In order to escape feelings of

depression and low self-esteem, a depressive procrastinator is likely to turn to social media

instead of the task at-hand.

Unlike depressive procrastinators, impulsive procrastinators procrastinate primarily due

to a need for stimulus and reward. Impulsive procrastinators are extremely susceptible to being
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distracted by notifications. Impulsive procrastinators are much more inclined to check their

phone frequently and “pursue immediate gratification, neglecting or ignoring longer term

responsibilities” (Steel). Checking one’s phone frequently automatically makes such

notifications more accessible. Notifications from apps offer immediate gratification in the form

of self-regarding news. The knowledge that another person has contacted or expressed approval

of someone is rewarding enough to satiate the impulsivity of an impulsive procrastinator.

Therefore, in order to satisfy a deep need for stimulus and/or reward, an impulsive procrastinator

is likely to check their phone frequently and be distracted by app notifications.

Reflection

The ultimate marketing goal of any product is to make it seem crucial to everyday life.

Like vacuum cleaners, blenders, or toothbrushes, technological devices are products that were

not necessary prior to their invention but are now household items. So as the role of technology

in life grows, our addiction to it is bound to grow as well.

Learning to Stop Procrastinating

There is No One Size Fits All

Procrastination is something everybody does. It’s hardwired into the brains of animals

and humans alike. The trick is to try learn how to lessen procrastinating and use different

methods and habits to reduce the impact of this instinct. Still, it is important to remember that

there is no one size fits all method to evade procrastination. Different people think and act in

different ways, so one method might work extremely well for one person but may have no effect

on another. However, similar methods do tend to work for the same types of procrastinators.

There are different mental tricks the impulsive procrastinator might use to curb their screen
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usage, which vary differently from the mental tricks that are recommended for the perfectionist

procrastinator. In addition, there are methods that can be used in everyday life to stop a chronic

procrastination habit, and not just to stop putting off one project (Clear). Since there are three

main types of procrastination, there are different ways of dealing with each of them.

The Perfectionist Procrastinator and Consistency

The perfectionist procrastinator needs to first get over the fear of not being able to

achieve perfection, then form a clear plan of attack and focus on consistency over results. The

main way scientists and psychologists advise to deal with this type of procrastination is through

mental exercises and careful planning. The goal is to first try to get over some of the fear that is

present, then to form a clear plan of attack. According to psychologist Elizabeth Lombardo, “you

need to schedule when you are going to work on a project and block out that time, just as you

would an important meeting.” First, one must realize that nothing is and will ever be perfect, no

project will go exactly as planned, and the results can always be better. Thus, the strive to

perfection is unattainable. Instead, scientists recommend finding ways to work on something

consistently and focusing on the task rather than the results. One way to do this is by the Seinfeld

Strategy, in which Jerry Seinfeld committed to writing comedy every day for ten minutes. The

quality or quantity of the work didn’t matter, it was just important that he did it (Clear). A similar

method, called the paper clip method, involves setting a goal for a number of times to complete a

task, such as the number of minutes doing homework or the amount of emails answered. Each

time a goal is achieved, one paperclip is moved from one jar to another. Once all the paper clips

have been moved, the task is completed. Both of these methods are ideal for perfectionist
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procrastinator because they lessen the impact of an imperfect result. The satisfaction is shifted

away from the quality of the result to the fact that the work actually gets finished (Clear).

The Depressive Procrastinator and Putting Things Into Perspective

The depressive procrastinator needs to first put things into perspective, stop

catastrophizing, and learn to start tasks in order to get a kickstart. To get over this bleak way of

thinking, one must first stop catastrophizing the problem or task, then break up the task into

small, more achievable pieces. Psychologists recommend to learn to forgive, and to “stop feeling

bad about not doing things in the past.” According to a study done by psychologists at Carleton

University, “among students who reported high levels of self-forgiveness for procrastinating on

studying for the first examination, procrastination on preparing for the subsequent examination

was reduced” (Wohl et al.) Be honest and acknowledge any and all excuses. Lastly, avoid

blowing everything out of proportion and bring things down to scale. Think “sure, this is not my

favorite task, but I can get through it” (Lombardo). This way the task seems much more

achievable and one a depressive procrastinator is more likely to start. The second step is to make

the task more achievable by breaking it down into smaller tasks.

Another strategy scientists recommend is the Two Minute Rule, which states that a new

habit should take less than two minutes to do. The logic behind this is to “make it as easy as

possible to get started and then trust that momentum will carry you further into the task after you

begin” (Clear). Depressive procrastinators have trouble starting tasks because of their mindset.

By learning to start a task and work on it for only a short while, the depressive procrastinator can

overcome their fear of a daunting task. By working on the project in smaller increments, the size

of the project is brought down into smaller tasks and seems more doable. This strategy can help
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the depressive procrastinator stop catastrophizing. Utilizing these methods will help the

depressive procrastinator finally start and finish a daunting task.

The Impulsive Procrastinator and Self Rewarding

The last main type of procrastinator is the impulsive procrastinator. This person usually

procrastinates because they don’t get a large enough immediate reward for starting the task

straightaway. This type of procrastinator needs an adrenaline rush and the feeling for working

against a deadline to be able to start and complete a task (Moon). The most obvious way to

overcome procrastination for this person is to “make the rewards of taking action more

immediate” (Clear). One way to do this is to design future actions. For example, someone can

download an app like Forest, which lets one set a timer for how long they want to be working.

During their work period, a digital “tree” is grown in the app. If the person clicks out of the app

before their timer ends, their “tree” dies. If the person successfully stays off their phone for the

duration of the timer, their “tree” lives and gets added to their forest. After someone spends a

certain amount of time focusing, the company that runs the app will plant a tree in real life. This

is helpful for many impulsive procrastinators because it designs their future actions by not letting

the person waste time on their phone and it gives the person an immediate reward when they

have completed their task. Another strategy is to “bundle” rewards. For example, if someone

only eats candy after going to the gym. This, of course, doesn’t always work but the rewards for

completing a task will be more immediate and attractive. The last strategy for an impulsive

procrastinator is to set visual cues, such as sticky notes, signs, calendars, or phone reminders,

anything to track progress on a task. Visual cues are especially helpful for impulsive
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procrastinators because they track progress, keep motivation high, and are rewarding to someone

trying to complete a set of tasks.

The Ivy Lee Method

For some, learning how to stop procrastinating for just one task is not enough. Some look

towards making new and beneficial habits in addition to breaking old ones. A highly effective

method used to rewire the brain to set a habit of doing things on time is the Ivy Lee Method. The

Ivy Lee Method works like this: at the end of each day, one writes down the six most important

tasks they need to accomplish the next day. One should not write down more or less than six

tasks. Next they should prioritize those six items “in order of their true importance” (Clear). The

next day, one should concentrate on finishing the most important task first before starting on the

second one. One should work solely on the second task before starting on the third, and so on. At

the end of the day, move any unfinished items to a new list of six tasks for the following day. It

is important to be consistent and repeat this process every day.

The Ivy Lee Method works in a variety of ways. First, it is simple. It’s something people

will easily remember and the rules of the method aren’t too complicated or broad. Second, it

makes it easier to start tasks because they are already all planned out. Lastly, it requires one to

focus on one task at a time. Contrary to popular belief, multitasking is not something humans can

do well, so having few priorities leads to better work (Bradberry). Making the Ivy Lee Method

an everyday habit is extremely beneficial for someone who wants to stop procrastinating all

together.
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Avoiding Technology as a Distraction

As shown before, technology can fuel distractions and have an effect on procrastination.

Smart phones have changed the way humans go about their everyday lives. Social media, games,

and other applications on phones are designed to catch our attention. The first step to get away

from all the devices not being used. Go in a room without a television, leave your phone across

the room, or give your computer to a friend or family member to keep until you have finished

your task. If you need to use one of these devices, eliminate any ways the device could distract

you. Turn off all notifications, delete social media applications and games for the time being off

your phone, or install an extension that blocks websites you know will distract you (Chua).

One can also utilize technology to help them to stop procrastinating. There are many

playlists on websites like Spotify and YouTube filled with music designed to help someone

focus. There are also applications like Forest, mentioned before, that can aid in blocking out

distractions on phones and computers. Lastly, there are many productivity applications like

Todoist or Wunderlist, which can help to organize tasks and set reminders to complete them.

Technology can be a huge distraction, but it can also be used to aid productivity if it is used

correctly.

Conclusion
As mentioned before, procrastination is something that is genetically hardwired into the

brains of humans and animals alike; it’s an evolutionary trait. Understanding procrastination is

more than just understanding a bad habit. Today, procrastination is something that is looked

down upon, as it interferes with school and work expectations in the digital age. In addition,

there are many outside forces that not only intensify procrastination, but its effects. The

introduction of mobile devices, smartphones, computers, and TVs into people’s everyday lives
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has led to generations of children and adults alike that cannot help but to be glued to their screens

and resultantly ignore their work. Technology’s over-stimulation has “led [people] to

underutilize [their] cognitive abilities” (Raza). This is not because they are lazy or unmotivated,

but because of the stimuli smartphones, games, and social media provide. There are ways to limit

or even stop procrastination, but there is no one size fits all method. Depending on the type of

procrastinator, there are different methods one can use to curb this inevitable habit. There are

also ways to make a habit out of not procrastinating, such as the paper clip method or the Ivy Lee

Method. In summation, it is important to understand that procrastination is an indicator of

evolution, and there are many different ways one can help to stop procrastinating.
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