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  • Writer's pictureLarissa Velasco

Understanding Procrastination

Procrastination - the perpetual nemesis of productivity. We've all experienced it at some point in our lives, whether it's putting off a work project, delaying studying for an exam or postponing household chores. But what exactly is procrastination, and how can we overcome it to lead more fulfilling lives?

What is Procrastination?

At its core, procrastination involves delaying or postponing tasks that we know we should be doing. It's often characterized by a cycle of avoidance, excuses, and guilt. Procrastination can manifest in various forms, from mindlessly scrolling through social media to engaging in busy work to avoid tackling essential projects. Despite our best intentions, procrastination can sabotage our goals and lead to increased stress and anxiety.

Dealing with Productivity Expectations:

In today's rapid world, there's often pressure to be productive and constantly achieve more in less time. However, unrealistic productivity expectations can fuel procrastination and undermine our well-being. It's essential to balance setting ambitious goals and allowing ourselves the flexibility to rest and recharge. By adopting a realistic approach to productivity and practicing self-compassion, we can reduce the likelihood of succumbing to procrastination's grip.

Understanding the Procrastinating Mind:

Procrastination isn't simply a matter of laziness or lack of willpower; it's often rooted in deeper psychological factors. Fear of failure, perfectionism, lack of motivation, and difficulty with time management are common culprits behind procrastination. By examining our underlying beliefs and emotions, we can gain insight into why we procrastinate and develop strategies to address these obstacles. Cultivating self-awareness and practicing mindfulness can also help us break free from this cycle. But the crucial question here is, What is truly important for you?

Ask yourself why you want to pursue the path you have been desiring.

It's common to have people spending their lives running towards something they set for themselves without realizing the consequences and the reality of those achievements.

In a connected world, we might start chasing other people's dreams, and the guilt that comes from not being able to check all the boxes of one's expectations is a consequence of setting the bar too high and not considering one's reality. But there's more to procrastination than lack of purpose.

The Marshmallow Test:

The marshmallow test, a classic psychological experiment conducted by Walter Mischel in the 1960s, offers valuable insights into self-control and delayed gratification. In the study, children were given a choice between eating a marshmallow immediately or waiting to receive two marshmallows later. The ability to delay gratification was found to be predictive of various life outcomes, including academic success, health, and financial stability. While the marshmallow test highlights the importance of self-control, it also underscores the complexity of human behavior and the challenges of resisting temptation in the face of immediate rewards.

Individuals who struggle with procrastination often face challenges in resisting immediate temptations and delaying rewards in favor of long-term goals. Similarly to the children in the marshmallow test, procrastinators may opt for instant gratification by avoiding tasks that require effort or discomfort in the present moment, even if it means sacrificing future benefits. The ability to overcome procrastination involves strengthening self-regulation skills and learning to prioritize delayed rewards over immediate indulgence, much like the skills tested in the marshmallow experiment. By recognizing the parallels between the marshmallow test and procrastination, individuals can gain insight into their behavioral tendencies and take steps to cultivate greater self-control and discipline.


Procrastination may be a common struggle, but it's not insurmountable. By understanding the psychological factors that contribute to procrastination, setting realistic productivity expectations, and practicing self-awareness, we can take proactive steps to overcome procrastination and unleash our full potential. Remember, progress is often made one small step at a time, so be patient and persistent in your efforts to cultivate habits that promote productivity and well-being.

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