Do you know that? Your to-do list is long, but instead of finally starting with housework, the tax return or an important project, you start to clean up your desk or "only" to scroll on social media. Welcome to the everyday life of procrastination, also known as impetusitis.
Whether studying, at work or at home: procrastination is a common behavior that affects many people. In this article you will find out why we postpone what is really behind it, and above all: what you can do about it.
The word procrastination comes from Latin (Procrastinare) and means "postponement" or "confusion". What is meant is a behavior in which important tasks are repeatedly pushed up - often to the last handle.
The Westphalian Wilhelms University of Münster has intensively researched this phenomenon. Even a procrastination sampling was set up there to specifically offer help affected. At the University Medical Center Mainz, the treatment of this widespread work disorder is also dealing with.
Procrastination, the constant postponement of tasks despite better knowledge, affects many people in everyday life. But it is not simply laziness or a lack of discipline. Research shows that complex psychological processes are behind it, especially in the interaction of motivation, emotion regulation and self -esteem.
What is procrastination really?
According to Filisetti (2024), procrastination is defined as the irrational postponement of planned actions, although negative consequences are foreseeable. It particularly often occurs in tasks that are perceived as uncomfortable, unclear or overwhelming. It is not a disturbance per se, but can have significant psychosocial consequences, including stress, self -doubt and break -ins.
Psychological background: Why we procrastinate
There are many reasons for procrastination, mostly a mixture of internal and external factors:
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perfectionism: "I only start when I have the perfect plan."
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Fear to fail: "What if I don't do it well enough?"
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Lack of motivation: "I don't have any energy right now."
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Unclear extent: "I don't know how to start."
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Low self -control: The ability to regulate yourself is missing.
According to the psychologist Fred Rist from the University of Münster, procrastination is not laziness, but a disorder of working behavior, often linked to poor self -control, fear or negative experiences.
Maybe you know that: you have to write a housework or complete a report. Instead, you sort old emails or read an article about productive work. Sounds paradoxical? But is exactly what many procrastinating. Even simple to-dos become a challenge, and a small postponement quickly becomes a permanent habit.
In recent years, research has increasingly recognized connections between attention deficit/hyperactivity disorder (ADHD), reward systems in the brain and digital stimulus overflowing such as social media or on-demand entertainment, and these are closely related to the increase in procrastination.
ADHD, dopamine and the reward system
People with ADHD have a neurobiologically modified reward system. Numerous studies show that the dopamine level, the neurotransmitter, which is responsible for motivation, drive and reward, is reduced or unstable (Orendarchuk, 2024). As a result, those affected are constantly looking for new stimuli or quick rewards to achieve a "normal" level of activation. This also explains why monotonous or unclear tasks are particularly difficult, they simply do not trigger a motivating reward reaction in the brain.
Why do social media & digital stimuli tighten everything
Social media platforms such as Instagram, Tiktok or YouTube are programmed to stimulate us in short, highly rewarded intervals. Every like, every scroll, every new clip provides a small dopamine distribution, our brain quickly gets used to it and wants more. This is particularly problematic for people with ADHD or a tendency to procrastination: these micro -wages are easier to be available than a long -term reward by doing a task.
Procrastination in the dopamine age
What does that mean for our behavior? Our brain is increasingly forgotten to react to slow, long -term rewards (e.g. "I'm learning now so that I will pass the exam in 3 weeks"). Instead, we look for immediate stimulation, even if it harms us in the long term. This increases the tendency towards procrastination because our neural system is calibrated to short -term stimuli and strenuous tasks are emotionally experienced as "empty" or "unbearable".
Procrastination is not a pure time management problem. It is a symptom of a profound imbalance in the reward system, reinforced by our digital everyday life. In combination with ADHD tendencies, it can become chronic. A conscious handling of media, targeted dopamine management (e.g. through movement, sleep, mindfulness) and structured strategies in everyday life are crucial levers to counteract.
What are the consequences?
Current research shows that procrastination often serves as a short -term emotion regulation. Instead of an unpleasant task, there are more pleasant alternatives, a behavior that is justified in neuropsychological patterns: According to current studies, people with procrastination behavior show increased activity in the limbic system, especially in the event of reward prevention and immediate gain in pleasure (Orendarchuk, 2024). However, this short -term relief goes hand in hand with increased stress and feelings of guilt in the long term.
Procrastination often has negative effects on your life in the long term:
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Permanent stress and a guilty conscience
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Sleep problems and exhaustion
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Deteriorated achievements at work or study
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Loss of self -confidence and self -esteem
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Failed goals and missed opportunities
Some even develop a disorder in which postponement dominates the entire life.
Tips against procrastination: what you can do specifically
The good news: sliding behavior can be changed! Here are some practical tips with which you can get back into the plot:
1. Small steps instead of big chunks
Large to-do’s are overwhelming. Term them into mini tasks, which lowers the hurdle.
2. Set time window (e.g. Pomodoro technology)
Work concentrated for 25 minutes, then a 5 -minute break. So you stay focused.
3. Install the rewards
Motivate yourself through small rewards for done tasks.
4. Clean up the environment
A clear desk creates clarity in the head. Remove distractions.
5. The power of the 2-minute rule
If a little less than 2 minutes takes, do it immediately.
6. Observe self -discussions
Replace excuses like "I still have time" with "A beginning is better than not a start".
Motivationsregulation ist ein entscheidender Hebel, um Prokrastination zu überwinden. Studies show that strategies such as the target declaration, mental contrast (Gabriele Oettingen), as well as the setting of realistic sub -goals help significantly to increase the skills competence. So-called implementation intentions are particularly effective ("if situation-then action" plans), with which automatic action patterns can be built up.
Prokrastination im Beruf: Aufschieben kostet Unternehmen viel
Procrastination is an expensive problem in the world of work. Verzögerte Erledigungen, ständiges Verschieben und erhöhte Fehlerquoten beeinflussen Teams, Projekte und Ergebnisse.
Employers should not dismiss the behavior as a mere "displeasure", but to understand: often a deeper problem is based, sometimes targeted support from coaching or workshops for self -organization.
Wann du dir Unterstützung holen solltest
If you realize that the pushing is constantly stressing you, blocking you in your everyday life or burdening your professional life, then it is absolutely okay (and important!) To look for help.
Zeitmanagementkurse oder Coachings zur Selbststruktur oder Verhaltenstrainings können helfen, das Muster zu durchbrechen.
Das Workbook „Prokrastination überwinden“ gibt hilfreiche Tools an die Hand:
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The 5-minute rule: the task only start for 5 minutes-often a flow follows.
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Zeit-Tagebuch führen: Um herauszufinden, wo die Zeit wirklich bleibt.
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Selbstmitgefühl stärken: Sanft mit sich umgehen statt sich zu verurteilen.
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Aufgaben konkretisieren: Aus „Ich muss lernen“ wird „Ich lese 10 Seiten im Skript X um 14:00 Uhr“ .
- Weitere spannende Tools
Prokrastination ist ein verbreitetes, aber lösbares Phänomen. Es ist kein Zeichen von Faulheit, sondern oft Ausdruck tieferliegender emotionaler Muster und Ängste. Wer seine Motivationsregulation stärkt und psychologische Strategien anwendet, kann aus dem Teufelskreis ausbrechen, Schritt für Schritt.
You are not alone - but you have room for maneuver
Procrastination affects many, but it doesn't have to stay your everyday life. You can learn to redesign your work behavior, pursue your goals better and find your way back into your motivation step by step.
Start, not perfect, not complete, but now.
Sources:
Filisetti, K. (2024). Prävention von Prokrastination durch Motivationsregulation. Seminar thesis University of Lucerne.
Orendarchuk, M. (2024). Psychosocial effects of ADHD in adults. Universität Zürich.
Oettingen, G. & Mayer, D. (2002). The motivating function of thinking about the future: Expectations versus fantasy. Journal of Personality and Social Psychology, 83(5), 1198–1212.
Oettingen, G. (2014). Rethinking Positive Thinking: Inside the New Science of Motivation.
