Procrastination and Meditation

Canadian psychologist Tim Pychyl is an authority in the field of procrastination. He has identified three primary factors contributing to procrastination: impulsivity, lack of focus, and carelessness.

Impulsivity and Procrastination

When faced with a task that one does not want to do and yet must, a sense of unhappiness arises. The urge to seek a more pleasant alternative becomes pronounced. Opening one’s phone, for instance, offers comfort during dull moments. Often, this action is impulsive, devoid of thoughtful consideration. One convinces oneself that the task at hand can be delayed or even tackled the following day. For individuals prone to impulsivity, emotions tend to govern their actions. During bouts of negative emotions, people seek to alleviate such feelings by means of eating, using their phones, or engaging in gaming. Consider this cycle: encountering an undesirable task, postponing it till the next day, picking up the phone for comfort. The act of using the phone becomes a “reward.” The next day, the same modus operandi is employed to achieve the same sense of comfort. The sequence unfolds as follows: the task at hand – discomfort – impulsivity – phone usage – comfort. The act of using the phone here can be substituted with any action that yields a sense of comfort.

Focus and Procrastination

When faced with a task that should be done but is unappealing, individuals instinctively divert their attention. This shift occurs because the task induces discomfort. Attention swiftly pivots to more comforting activities, perhaps reading an online article. This diversion of attention fosters a sense of purpose, creating an unwarranted sense of contentment. Consequently, procrastination sets in. As attention shifts away from the pending task, one may even forget what they were supposed to accomplish that day. Those with an inability to concentrate easily become “distracted.” Unable to focus, their attention strays from the task at hand. Pursuits that bring enjoyment and comfort vie for attention, enticing individuals to engage in them persistently. When one entertains thoughts of procrastination, attention continuously shifts, leading their focus away from the task at hand to more leisurely pursuits.

How Does Practicing Meditation Ameliorate Procrastination?

Meditation serves two pivotal purposes: stress alleviation and enhanced focus. Stress can induce impulsive behavior, a trait that individuals prone to procrastination often exhibit. Richard Davidson, a pioneer in affective neuroscience, posits that regardless of the specific form, most forms of meditation necessitate the retraining of attention. Regarding stress, Davidson’s research reveals that meditation can enhance stress management in dual ways: firstly, meditation can reduce the amount of stress one feels; secondly, even if stress arises, one can recover equilibrium in a shorter timespan. When stress is mitigated, impulsivity is less likely to occur, leading to a decreased inclination to pursue alternative activities as a means to procrastinate.