Procrastination. the underlying reasons that make you put things off until tomorrow

It’s a day like any other. You look at your desk and realize it needs to be tidy. So far so good. Except, looking at it, you also realize that you have to sort through the papers strewn around it, and that to do that successfully, you also have to sort through the drawers to make room. And then we actually had to make shelves too to save space. Already tired? It is normal. At the foot of this mountain rising before you, you decide… to do nothing. At least not today.

This situation perfectly illustrates the procrastination process, according to psychiatrist Jean-Christophe Seznec (1). “One thing brings a series of problems, which are so many thoughts that will saturate the brain,” the doctor answers. Because everything is ‘painful’, the brain has a reflex to go into energy-saving mode and trigger avoidance strategies.” Logical, really.

Once the behavior is integrated, it will take very little to trigger it again. While some people adapt to this way of doing things or procrastinate less, others fall into a real trap and end up playing the same movie over and over, which doesn’t always end well.

An internal battle

So what makes us procrastinate instead of doing in the moment? Why rush into a wall when you already know the consequences? How can we explain this internal struggle of one part wanting and the other resisting? Always because of this same story of avoidance, answers the psychiatrist. Let’s take the example of medical appointments. We know very well that we have to deal with it because our health is at stake. Only out of fear of facing the reality, here the possibility of a health problem, we avoid or go into denial. “The latter is less emotionally costly in the short term than facing reality,” continues Jean-Christophe Seznec.

Denial costs less emotionally in the short term than confronting reality

Jean-Christophe Seznec, psychiatrist

Perfectionism can also indirectly cause procrastination. Did I do well? Can’t I do more? You can’t take action until you produce something perfect. “Without forgetting that we don’t want to face the fact of not being able to do something, so we do everything or nothing. Not being able to “do everything”, we prefer to “do nothing”, adds the psychiatrist.

Is it the fault of the system?

A tendency to constantly procrastinate can also be linked to attention problems. “We have two neural networks, the first ‘executive’, for action and the second ‘quiet’ (which activates when you give free rein to your thoughts, Editor’s Note). When we have to be at work, it creates tension, so the mind wanders… and we procrastinate,” explains Jean-Christophe Seznec. The scenario is the same as the case. You are expected to meet a certain deadline, but despite the deadline, you allow yourself to get caught up in anything that can get in your way; chat, video, your phone…

It’s not always just the brain that’s at fault. According to the psychiatrist, our current societies strengthen the tendency to procrastinate even more. “We are overstimulated, always procrastinating as a kind of refusal and avoidance” of new demands. In his “We’ll see tomorrow. In the documentary Excursion to Procrastination (2019), director Guillaume Podrovnik also explores this avenue. He wonders. wouldn’t procrastination be a symptom of a system where we are always short of time? Overwhelmed with tasks to perform, appointments of honor, is it not increasingly desirable to devote your time to something else and postpone it until tomorrow?

Ways out

Most of us are capable of breaking out of the process and breaking out of the vicious cycle. The first condition. feel the desire and check that it is not procrastination, which can be a symptom of an illness such as, for example, depression. Diane Balonaud-Roland (2), founder of Temps & Équilibre and an organization and time management expert, recommends tackling the problem by starting by taking stock of the situation. What task am I procrastinating on? Why is this particular area problematic for me? What do I feel when I tip? “We can also go further and look for exactly what’s interfering with the task. Sometimes it’s just part of it; so if I tend to get stuck on it, maybe I can delegate it?” adds the expert.

Sometimes it’s just the part of the task that we struggle with. so if i tend to get stuck on it maybe i can delegate it.

Diane Balonaud Roland, founder of Temps & Équilibre

We also appreciate how our tendency to procrastinate sometimes costs us time, energy or money, and what benefits we find in always procrastinating. “It is important to dare to face the fears that can be the beginning of procrastination, of judgment, of not knowing what to do,” comments Diane Balonaud-Roland.

Salami technique

Then it is necessary to “deconstruct” the mode of operation. Psychiatrist Jean-Christophe Seznec thus invites us to move away from the logic of goals to be achieved. “As soon as we think about the results, it creates thoughts and emotions that we want to avoid by procrastinating,” explains the doctor. For example, when we say “I must” or “I have to,” we choose “I decide” or “I choose to do.”

In practice, before solving a task, we adopt the technique of “small steps” and make sure that the first one is as pleasant as possible to facilitate the step to action. “We call it the ‘salami technique.’ If they ask us to eat one whole thing, we will delay the work, we will get to the end by cutting and going to pieces. Everything is more “digestible”, shows Jean-Christophe Seznec. A “time-out” strategy at work can allow you to become more mindful and manage your energy. “We start working for a short time – 10-15 minutes, and after 25 minutes we take a 5-minute break. Then we start again with 25 minutes of activity. After three or four activities, take a longer break,” suggests Diane Ballonad Roland.

Maximum of 5 tasks

And what about a “to-do list,” a veritable brain road map for some? Yes, “provided you choose your priorities and only set 5,” says an expert who believes we tend to prioritize too many. For perfectionist characters, the expert advises to make peace with the draft stage. “At work, we can start by setting the general outlines of the project, without setting the goal of preparing the final version,” he explains. We often imagine that it is the patron who wants it, when broad outlines can be enough for him. To ensure this, we do not hesitate to ask for details on what to expect.”

Finally, psychiatrist Jean-Christophe Seznec invites you to slow down, or at least move forward at your own pace. “In music, they say that the silences are as important as the notes,” he says. You have to know how to allocate time and arrange all the offers that life offers us.”

(1) Jean-Christophe Seznec is the author Turn off your mind, Ed. Leduc.s, 18 euros and: A practical guide to surviving a crisis, will be published on April 12, Ed. Leduc.s.
(2) Diane Balonaud Roland is the author I stop procrastinating Ed. Eyrolles, 11.90 euros.