About the psychology and science behind academic procrastination
Few experiences are as widely publicized as procrastination. We’ve all delayed starting a new online course, postponed an assignment, or ignored a looming deadline. But while it’s all too common, procrastination can quickly derail even the most motivated learners from their learning journey. Certainly, not everyone has the ability to meet the standards, but when it comes to e-learning, where most courses require self-regulation, it is essential to understand why you procrastinate. Let’s delve into the meaning of procrastination according to cognitive science and psychology, and see how to overcome procrastination while studying.
Why do we procrastinate?
This pertinent question has come up again and again in educational settings. Educators, e-learning experts, instructional designers, and other experts in the field have likely tried to find a cure for procrastinating learners. It’s highly unlikely that we’ll find a panacea, but let’s take a look at what the science has to say about procrastination and its effects on learning.
emotional control
According to psychology, procrastination is not a failure of time management, but rather the result of a complex interaction between emotions, motivation, and cognition. Fundamentally, this is thought to be a problem of emotional regulation, not a productivity problem. Research shows that procrastination occurs when individuals prioritize short-term moods over long-term goals in order to avoid tasks they find unpleasant. [1] So when a learning project causes anxiety, boredom, or self-doubt, the brain seeks relief through avoidance. You could even say that procrastination functions as an emotional coping mechanism. By postponing a learning task, you can temporarily protect yourself from the discomfort of effort. Unfortunately, this creates more stress later on.
Fear of failure and perfectionist tendencies
Many of us procrastinate, but it’s not because we don’t care. Often it’s because we care too much. Fear of failure, imposter syndrome, and perfectionism can create paralyzing standards and negatively impact your ability to get started. Research shows that perfectionistic procrastinators avoid starting tasks because they’re worried they won’t meet their high expectations. While this avoidance may provide temporary relief from anticipated failure and inadequacy, it also perpetuates a cycle of guilt and procrastination, creating suboptimal study habits and an extremely negative headspace.
temporary discount
Procrastination can result from or influence how learners perceive time and rewards. Behavioral economics describes a type of bias known as temporal discounting. Individuals place a lower value on rewards that are more distant in time. These rewards essentially seem far in the future, reducing their value. This means that for learners, the future benefits of completing a course, such as career advancement or simply the satisfaction of accomplishment, are less motivating than the immediate comfort of doing something else.
This is also supported by neuroscientific evidence. The brain’s limbic system favors immediate gratification because it triggers the release of dopamine, one of the chemicals associated with pleasure. As a result, it often overwhelms the prefrontal cortex, which controls planning and self-control, and basically prioritizes “playing the long game.”
Strategies to overcome learning procrastination
Because e-learning is by default an option that offers great flexibility for busy or employed people, too much self-regulation or autonomy can pose challenges. Learners need to manage their own time and stay motivated to successfully complete their studies. This can lead to even more procrastination, especially if there is no protection against external responsibilities.
To make this effort easier, here are some actionable, science-backed strategies to help reduce procrastination while studying.
Reframe the task emotionally
As mentioned above, procrastination stems from emotional avoidance. Therefore, reframing tasks through cognitive reappraisal can be very helpful. Learners can make concrete efforts to reframe tasks as opportunities for growth, rather than viewing them as stressful or boring. In a classroom setting, instructors can guide learners through this process by incorporating reflective practice. Answer prompts such as “What will I be able to do after completing this task?” It helps you focus on the long-term value of learning, rather than the current discomfort that leads to procrastination.
Leverage implementation intent
The implementation intent follows a kind of conditional logic. These are essentially “X then Y” plans that you can leverage to turn your intentions into actions. For example, “At 8:00 p.m., we will start the next module.” Rather than debating when and where to start, decisions are made in advance. It’s easier to keep going when you don’t rely on willpower or fluctuating motivation. This reduces the burden of getting started and the emotional discomfort associated with delays and procrastination.
reduce ambiguity
Large, ambiguous tasks can seem daunting, right? They can also lead to avoidance and procrastination. For people prone to procrastination, it’s a good idea to break down the dreaded learning task into smaller, more specific subtasks or steps. This is an effective way to reduce anxiety by reducing cognitive overload, and is a great opportunity to take ownership and build momentum in your learning. Although a project may seem very complex on the surface, breaking it down into its basic components can actually reveal its simplicity (and its learning value).
maintain accountability
Establishing mechanisms to ensure accountability is a powerful weapon in the fight against procrastination. Instructional designers and educators can build opportunities for self-assessment as well as peer check-ins, discussion boards, progress tracking, and more into curriculum. These elements provide the structure and external incentives that self-paced learners often lack but need to succeed. At the individual level, learners can use informal contracts with themselves or with colleagues to stay true to the learning process. You can even get more creative and use external mechanisms to encourage repetition of the desired behavior, such as streak widgets or tracking apps.
conclusion
Procrastination is considered the enemy of productivity, but in reality, it’s just a normal reaction to discomfort. Fortunately, we can now understand the psychological and cognitive effects it has. Remember that every learning journey has its ups and downs. There is no clear-cut way to overcome procrastination, but all we can do is make sure we stay on course and our goals.
reference:
[1] Procrastination and short-term mood regulation priorities: Implications for your future self.
