How to Break the Procrastination Habit

Ben Franklin famously advised us to never put off until tomorrow what we could do today. If you have trouble following those words of wisdom, you are not alone. A recent global study found that about 20% of adults are chronic procrastinators who sabotage themselves by avoiding important tasks. Procrastination in older adults is less common than in youth, but can have serious consequences for health and well-being. 

But why do older adults procrastinate? And how can we learn to buckle down and get things done? The first step to understanding procrastination is to take a look at some of the latest science behind this frustrating phenomenon.

Understanding the Emotions Behind Procrastination

If we only ever used logic to decide when to complete our tasks, staying on course would be easy. It’s the emotional elements that make it more difficult to get things done. According to David Hardisty, Associate Professor of Marketing and Behavioral Science at the University of British Columbia’s Sauder School of Business, positive and negative emotions do not carry the same weight in our minds.

For example, when people are offered a tasty snack or a monetary prize, they choose to receive it right away. However, if they find out they have to eat something disgusting or pay a bill, they prefer to put off the task. This all sounds like human nature, but in his studies seeking to understand procrastination, Hardisty discovered that positive and negative feelings about the future do not influence our actions equally: the desire to gain immediate positives is more intense than the desire to avoid negatives. 

This is because thinking about something positive coming your way causes two feelings: delight in the anticipation, and impatience about having to wait. When it comes to thinking about a negative like doing your taxes, you dread thinking about it and the feeling of waiting for it. To get rid of these feelings of dread, you slide into avoidance mode.

Making the Science Work for You

Because the desire to gain a positive is stronger than the desire to avoid a negative, you will be more likely to complete a task if you reframe it in a positive light. For example, Haristry suggests thinking about your workout as something you get to do instead of something you have to do. 

This works because when you think of a task as negative, your mind is torn between the dread of doing it and the desire to just get it over with. That gives you a 50-50 shot at either doing it or avoiding it. But when you frame it as a positive, the anticipation of the enjoyable event plus the impatience to get to it sooner doubles your odds of getting it done. Your emotions aren’t fighting each other — instead, they are pushing you toward success.

Get More Enjoyment Out of Life

At Friends Village, we are committed to helping you live an active, engaged and purposeful life. For starters, we take the most procrastination-worthy tasks off of your plate. Our maintenance-free homes mean that you no longer have to put off unpleasant tasks like raking leaves, cleaning gutters and shoveling snow. It’s all taken care of for you!

With more time in your day, you will have no trouble pivoting to the positive, enjoyable activities you have been postponing. Try gardening and woodworking, or take up painting at the art studio. Work with a personal trainer to finally practice yoga or learn to use the weight machines. Explore the trails and relax in nature. 

What is it you have always wanted to do? Friends Village makes it possible to live your most active life. Find out more about our active adult community today.