Procrastination Book Summary - Procrastination Book explained in key points

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Procrastination summary

Name: Procrastination
Rating: 4.1 (388 reviews)
Author: Jane B. Burka & Lenora M. Yuen

Jane B. Burka & Lenora M. Yuen

Why You Do It, What to Do About It Now

4.1 (388 ratings)

17 mins

Topics

Self-Help Success Time Management Routines & Habits Personality

Table of Contents

Procrastination
Summary of 9 key ideas

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Key idea 1 of 9

What’s in it for me? Learn why you procrastinate – and how to stop.

While almost everybody procrastinates at some point in their lives, it can be a chronic issue for some. When procrastination becomes a consistent pattern, it can be as frustrating for the procrastinator as it is for those around them.

This Blink to Jane B. Burka and Lenora M. Yuen’s Procrastination offers insight into a long misunderstood behavior. Drawing on the psychologists’ personal and professional experience, it explains what procrastination is – and provides tips to beat it.

A Psychologically Complex Issue

While women tend to procrastinate less than men, it can affect everyone, in a range of occupations. Being self-critical and avoiding certain emotions, like fear and doubt, play surprisingly large roles in the behavior.

There are a lot of complex elements involved, which is why an instant change isn't often possible – you can’t just flip off your procrastination switch. But it is possible to reduce the behavior with time and effort.

It’s also worth mentioning that procrastination doesn’t equate to stupidity. When people procrastinate, they often put off an important task until the last minute. In that scenario, the work might be rushed or turned in late. The resulting consequences can make procrastinators feel bad about themselves and question their abilities – but it’s important to remember that the subpar work is a result of a habit; it doesn’t indicate anything about intelligence.

An Unrealistic Thought Process

Think back to a time you procrastinated – were you dealing with an internal struggle of negative feelings and thoughts? The thoughts you had were likely assumptions rather than absolute truths. Maybe you thought everything you did had to be flawless or it would result in disaster.

This kind of defeatist thinking is usually self-imposed, incorrect, and unfounded – and it often leads to deeper procrastination habits. The sooner you realize that these thoughts are based in emotions like vulnerability and fear, the easier it’ll be to reduce the habit. Procrastinating won't save you from having to deal with these emotions, but it could makes things worse – you might get stuck in a constant negative cycle.

Success

How you perceive yourself can be a funny thing. In many cases, it has nothing to do with how others perceive you – especially when it comes to the negative thoughts you may have about yourself. Maybe your efforts never seem good enough to you, while others think you’re thriving.

Procrastinators often feel as if the attempt meant nothing. However, trying can mean everything – it’s a success in its own right. What you do to achieve a particular goal is just as big a part of the success as the achievement of the goal itself. So don’t forget to celebrate your successes!

The Personal Connection to Procrastination

Procrastination doesn’t just stem from your own innate nature. Your upbringing and personal relationships are connected to why and how you procrastinate.

Say you’re experiencing a conflict with a family member, and you’re putting off confronting the issue. Procrastination, in this case, can seem less painful and easier to deal with than any negative emotions that could arise as a result of facing that conflict.

Realities and Perception of Time

No discussion about procrastination would be complete without an element typically associated with the habit: time, or more specifically, time management.

Think about all the occasions you were late getting somewhere or were late doing something. Do you remember how it affected you and the other people involved?

The Psychological Aspects of Procrastination

There are lots of psychological factors that can impact a person’s procrastination behavior. Certain conditions, like ADHD, depression, and low self-esteem, often make it flare up. So do stress and a lack of quality sleep. When you sort out things on a medical level, it may lead to positive changes with your procrastination.

We mentioned earlier that dealing with procrastination can be easier than dealing with feelings and emotions. But you have to battle these feelings if you want to challenge procrastination. You can’t avoid them or hide from them – but you can do daily work to make positive changes.

Taming Procrastination

We all know it’s not easy to break long-standing habits. Just ask a carnivore who’s trying to stop eating meat – or a night owl who is trying to become an early bird. But building a sustainable new habit can be done, almost painlessly, through baby steps. Going from procrastinator to someone who faces things head-on is no exception. You might not even see the tiny shifts you’re making, but tackling one small goal at a time will lead to big results.

The first trick is to take note of when the familiar feelings and thoughts you associate with procrastination start to creep in. How and when do you procrastinate? What do you procrastinate on? Pinpointing these details may help you understand why you’re procrastinating.

Relationships with Procrastinators

Maybe you know a procrastinator and are trying to figure out why they do what they do. You may also be trying to learn how to better compromise with this person. Their procrastination is undoubtedly disappointing and frustrating – but it’s not as simple as telling the person to do better.

Certain things, like nagging or doing what you asked the procrastinator to do, may actually result in more harm than good. On the flip side, being open to collaboration, providing clear communication, rewarding positive steps, and listening to the person express their feelings can all help – a lot! Make sure you also tell the procrastinator in your life how much you appreciate them and their efforts, and what you like about them.

Final Summary

Reducing procrastination isn't an easy journey, but it’s one worth taking for you and those around you. Embarking on this journey doesn’t mean you’ll fix your procrastination issues overnight – that’s not possible. But putting in small, consistent efforts will ultimately help you reach your goal.

Are you procrastinating on something right now? Stop listening to this Blink, and take one small step toward getting it done! Your future self will thank you.

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What is Procrastination about?

Procrastination (1983) is a deep dive into procrastination – and why people struggle with it. Drawing on personal and professional experience, it offers a tested program and tips on how to conquer procrastination tendencies.

Who should read Procrastination?

People seeking to understand why they procrastinate
Compulsive procrastinators looking for ways to improve
Friends or family of procrastinators who want to help

About the Author

Jane B. Burka, PhD, is a psychologist and psychoanalyst who specializes in procrastination, work inhibition, creative blocks, mood disorders, relationship issues, grief, trauma, and life transitions. She runs a private practice and is also on the faculty at the Psychoanalytic Institute of Northern California.

Lenora M. Yuen, PhD, is a psychologist based in California. She organized the first US procrastination treatment group at the University of California, Berkeley, along with Jane Burka.

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Psychology Productivity Personal Development

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