Sumber foto: https://www.crystalwind.ca/motivation/on-finding-the-courage-to-end￾procrastination-today

1. Not Laziness, But a Bias Toward Avoiding Negative Emotions

A key driver is the valence-weighting bias, where people give more importance to negative emotions tied to a task—like stress or tedium—than to positive outcomes. For example, research on tax filing shows those who view it as overwhelmingly negative tend to delay it, even if the end result (like getting arefund) is positive ([verywellhealth.com][1]).

2. Present Bias and Hyperbolic Discounting

Drawing from behavioral economics, present bias explains why we favor immediate, smaller rewards over future gains. This hyperbolic value curve leads us to delay work until it suddenly becomes urgent ([en.wikipedia.org][2]).

3. Emotional Triggers: Fear, Perfectionism, Aversion

Many procrastination behaviors stem from emotional discomfort. Fear of failure or success, perfectionism, and task aversion often freeze us into inaction to escape unpleasant emotions—only to be trapped by increased stress and guilt later ([cbtprofessionals.com.au][3]).

4. Temporal Motivation Theory (TMT)

TMT summarizes procrastination as a function of:

Motivation = (Expectancy × Value) / (1 + Impulsiveness × Delay). If we doubt success, see low value, are highly impulsive, or face long delays, motivation drops—driving procrastination ([patnapsychiatry.in][4]).

5. The Zeigarnik Effect & Momentum

Interestingly, starting—even for just five minutes—activates mental tension and increases the likelihood of finishing the task. This is the “Zeigarnik effect”: unfinished tasks nag at us until completed ([realsimple.com][5]).

6. Decision Fatigue & Executive Limits

When our decision-making resources are low, we tend to avoid additional mental effort. This leads to increased procrastination during mentally depleting periods.

Consequences of Procrastination:

– Increased stress and lower performance—e.g. students who delay work tend to earn lower grades and experience heightened anxiety ([ie.edu][6]).
– A buildup of guilt and negative self-perception over time, impairing mental well￾being .

How to Overcome Procrastination:

– Break tasks into small steps Reduces overwhelm and boosts “value” in.
– TMT Use two-minute rule, Builds momentum quickly.
– Implement ‘if-then’ planning, Strengthens commitment via implementation
intentions.
– Mindfulness/Cognitive Behavioral Therapy, Helps address negative
emotions and automatic biases.
– Optimize environment, remove distractions and build focus.
– Use timed intervals, Pomodoro technique maintains engagement.
– Self-compassion & rewards, Break cycle of guilt; reinforce progress Further Reading & Sources.

Verywell Health: Still Haven’t Filed Your Taxes? Psychologists Might Know Why
You’re Procrastinating—on valence bias ([verywellhealth.com][1])

(Read more: Verywell Health)

Time: Psychologists Explain Why You Procrastinate—And How to Stop—on key
triggers and strategies ([time.com][9])

(Original: time.com)

Real Simple: Try the ‘Zeigarnik Effect’ the Next Time You Can’t Stop
Procrastinating*—on how small starts build momentum ([realsimple.com][5])

(Original: realsimple.com)

By understanding procrastination as a complex interplay of emotional, cognitive, and motivational factors—and applying targeted strategies—you can break the cycle and reclaim productivity.

Let me know if you’d like deeper insights into any of these techniques!

[verywellhealth.com] (https://www.verywellhealth.com/procrastination-valence￾weighting-bias-8605215?utm_

http://[time.com](https://time.com/5322514/stop-procrastinating￾tips/?utm_source=chatgpt.com)

_http://*[realsimple.com](https://www.realsimple.com/zeigarnik-effect-11683645?utm_

http://[1]: https://www.verywellhealth.com/procrastination-valence-weighting-bias- 8605215?utm_ “Still Haven’t Filed Your Taxes? Psychologists Might Know Why You’re Procrastinating”

http://[2]: https://en.wikipedia.org/wiki/Present_bias?utm_ “Present bias”

[3]: https://cbtprofessionals.com.au/the-psychology-behind-procrastination￾unravelling-the-mystery/?utm_ “The Psychology Behind Procrastination:
Unravelling the Mystery – Psychologist Gold Coast – CBT Professionals”

[4]: https://patnapsychiatry.in/the-procrastination-puzzle-unraveling-the￾psychology-of-delay?utm_source=chatgpt.com “Understanding Procrastination:
Psychology & Solutions”

[5]: https://www.realsimple.com/zeigarnik-effect-11683645?utm_ “Try the
‘Zeigarnik Effect’ the Next Time You Can’t Stop Procrastinating”

[6]: https://www.ie.edu/center-for-health-and-well-being/blog/procrastination￾psychology-effects-causes-strategies/?utm_ “Procrastination Psychology:
Understanding Effects, Causes, and Solutions – Happiness. IE”

[7]: https://evergreentherapeutics.ca/the-psychology-of-procrastination/?utm_
“The Psychology of Procrastination – Evergreen Therapeutics”
[8]: https://en.wikipedia.org/wiki/Temporal_motivation_theory?utm_ com
“Temporal motivation theory”
[9]: https://time.com/5322514/stop-procrastinating-tips/?utm_ “Psychologists
Explain Why You Procrastinate-And How to Stop”