Procrastination: Why We Do It - Cognitive Distortions

Cognitive Distortions are thoughts and beliefs we have that are illogical, irrational, or inaccurate. These distorted beliefs then affect our feelings and behavior. There are several cognitive distortions which are typically found in people who procrastinators.

“Should” statements“I ought to pay those bills”, “I should mow the lawn”, “I have to take care of that leaking faucet”. Everyone one of these statements is about some external force putting pressure on you to do something. This will often create guilt, resentment, or rebellion and results in resistance and procrastination. How do you stop this? Examine what you are saying to yourself and your beliefs about it. If you think you “should” pay bills, why do you think that? If you “ought” to pay those bills, who is making that determination? You? If you really believed you “ought” to pay those bills – you would. “Shoulds”, “have tos”, and “oughts” are usually from someone else. Try rephrasing the statement to make it more accurate and to make it about what you want, rather than what you have to do. “It would take a load off my mind to pay those bills.” “I would feel better if I got those bills paid.” How do these statements feel compared to the statement “I have to” pay those bills? You may also want to read my article, “Cognitive Distortions” for more information on these topics.

“I’ll do that when I feel like it.”
No one ever “feels like” paying the bills or mowing the lawn. They often believe that a perfect moment will come when they will be full of motivation to do the project and they will have the perfect environment in which to do it. For instance, if a student is supposed to write a 10 page paper he or she may expect that they will wake one day feeling like writing and the dorm will be completely peaceful and quiet. Procrastinators believe that non-procrastinators get things done because they are more motivated and the planets are in complete alignment in order for the task to be completed. This may be true, but it’s not because they “feel like it”.

What non-procrastinators focus on is not whether they feel like doing a task or not, but how they will feel afterwards. They look at the big picture and focus on the reward to be gained from facing, and overcoming, something unpleasant. They also get things done regardless of whether the environment is perfect or not. If the dorm is throwing a keg party the weekend they decide to work on their paper, they take it to the library. Non-procrastinators don’t wait to “feel like it” or for the situation to be perfect – they just do it knowing they will feel better afterwards.

“I’m at my best when under pressure.”
Very few people are at their best under pressure. And the kind of pressure that generates peak performances (playing a sport in front of a crowd, etc.) generates a peak performance only after long periods of practice and discipline. Procrastinators are “best” when under pressure because that is typically the only time they get anything done – at the last minute. Compared to doing nothing the rest of the time, this is their “best”, but it does not make it “the” best.

“It won’t matter if I let it go just this once.”
Letting things go just once isn’t the problem. Letting things go “just once” over and over and over creates a huge pile of problems that is difficult to overcome. It’s important to recognize this thinking and correct it with something more realistic. Are you really letting it go just this once, or is this something you do regularly?