“I love deadlines,” English author Douglas Adams once wrote. “I love the whooshing noise they make as they go by.”
We’ve all had the experience of wanting to get a project done but putting it off for later. Sometimes we wait because we just don’t care enough about the project, but other times we care a lot—and still end up doing something else. I, for one, end up cleaning my house when I have a lot of papers to grade, even though I know I need to grade them.
So why do we procrastinate? Are we built to operate this way at some times? Or is there something wrong with the way we’re approaching work?
These questions are central to my research on goal pursuit, which could offer some clues from neuroscience about why we procrastinate—and how to overcome this tendency.
To Do, or Not to Do
It all starts with a simple choice between working now on a given project and doing anything else: working on a different project, doing something fun or doing nothing at all.
The decision to work on something is driven by how much we value accomplishing the project in that moment—what psychologists call its subjective value. And procrastination, in psychological terms, is what happens when the value of doing something else outweighs the value of working now.
This way of thinking suggests a simple trick to defeat procrastination: find a way to boost the subjective value of working now, relative to the value of other things. You could increase the value of the project, decrease the value of the distraction, or some combination of the two.
For example, instead of cleaning my house, I might try to focus on why grading is personally important to me. Or I could think about how unpleasant cleaning can actually be—especially when sharing a house with a toddler.
It’s simple advice, but adhering to this strategy can be quite difficult, mainly because there are so many forces that diminish the value of working in the present.
The Distant Deadline
People are not entirely rational in the way they value things. For example, a dollar bill is worth exactly the same today as it is a week from now, but its subjective value—roughly how good it would feel to own a dollar—depends on other factors besides its face value, such as when we receive it.
The tendency for people to devalue money and other goods based on time is called delay discounting. For example, one study showed that, on average, receiving $100 three months from now is worth the same to people as receiving $83 right now. People would rather lose $17 than wait a few months to get a larger reward.
Other factors also influence subjective value, such as how much money someone has recently gained or lost. The key point is that there is not a perfect match between objective value and subjective value.
Delay discounting is a factor in procrastination because the completion of the project happens in the future. Getting something done is a delayed reward, so its value in the present is reduced: the further away the deadline is, the less attractive it seems to work on the project right now.
Studies have repeatedly shown that the tendency to procrastinate closely follows economic models of delay discounting. Furthermore, people who characterize themselves as procrastinators show an exaggerated effect. They discount the value of getting something done ahead of time even more than other people.
One way to increase the value of completing a task is to make the finish line seem closer. For example, vividly imagining a future reward reduces delay discounting.
No Work Is ‘Effortless’
Not only can completing a project be devalued because it happens in the future, but working on a project can also be unattractive due to the simple fact that work takes effort.
New research supports the idea that mental effort is intrinsically costly; for this reason, people generally choose to work on an easier task rather than a harder task. Furthermore, there are greater subjective costs for work that feels harder (though these costs can be offset by experience with the task at hand).
