The psychology behind putting off annoying tasks at work

We all have tasks we hate doing, like paperwork, tax returns or cleaning the car. Often, we put off these things until the very last minute, prioritising watching TV and scrolling social media, and then we feel resentful and stressed when we have less time to do them.

Procrastination can be the enemy of even the most diligent and organised person, with multiple studies suggesting that as many as 20% of adults are "chronic procrastinators". It’s not necessarily the sign of a problem, although procrastination is known to be particularly prevalent among people with attention deficit hyperactivity disorder (ADHD).

In fact, there are many different psychological processes, biases and phenomena at play when we procrastinate.

Valence weighting bias

Putting off a burdensome task may seem like a universal trait, but a recent study by Ohio State University suggests that some people may be more inclined to procrastinate, depending on a phenomenon called valence weighting bias.

This describes people's tendency to adapt in new circumstances by drawing more strongly from either their positive or negative attitudes. Or, in the context of starting an unpleasant task, it describes whether people take note of their negative or positive internal signals, which influences their behaviour.

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“Valence weighting bias is when people pay more attention to the bad parts of a task than the good parts, making them more likely to put it off,” explains organisational psychologist Ngozi Cadmus, founder of Happi Workers.

“People who focus more on the bad parts of a task often ignore the good feelings from finishing it. This makes them more likely to avoid the task because they dread the negatives.”

For the Ohio State research, 232 participants reported whether they routinely filed returns early or late during tax season. Then, the researchers gauged the extent to which the study participants weighed positive or negative signals more strongly when encountering something new. The findings showed an association between a more negative weighting bias and a delay in submitting a tax return.

Perfectionism

Sometimes, the pressure to do things "just right" can lead to procrastination. Anxiety over the prospect of getting something wrong can lead to us putting it off, or in some cases, it can lead to complete paralysis.

“Fear of failure, where the anxiety over not meeting expectations leads to avoidance, often stems from perfectionism,” says Cadmus.

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Perfectionists may strive to produce flawless work, but this can come at a high personal cost.

They’re more likely to set inflexible and excessively high standards, to evaluate their behaviour overly critically, and hold an all-or-nothing mindset about their performance — that anything less than perfect is a complete failure. Often, perfectionists place their self-worth on their performance, which can lead to anxiety and depression.

Decision paralysis

If you’ve ever opened your emails in the morning and not known where to begin, you’re not alone. When we are faced with multiple tasks, it’s common to overthink the problem to the point that it becomes more difficult to make a decision — and you end up doing nothing.

“Being overwhelmed by too many options or a daunting task can make it hard to choose where to begin, further delaying action. These factors, among others, illustrate the complex interplay of mental hurdles that promote procrastination,” says Cadmus.

Some situations are more likely to trigger decision paralysis. For example, researchers have found that high-pressure situations are more likely to lead to paralysis — and this can lead to impaired performance on cognitive tasks.

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In other words, stress contributes to overthinking, which can then make it even more difficult to make good decisions.

Present bias

Psychologically, the impact of a reward becomes dampened if it is further away in the future. This means we perceive a desired result in the future as less valuable than one in the present.

This "present bias" can lead to procrastination because we gain immediate gratification from short-term rewards, such as watching TV instead of doing paperwork. It’s why procrastination can feel so good in the moment — before the stress of having not completed a task kicks in.

In one study, when a group of students were offered two choices — $150 (£122) now or $200 in six months — a significant majority chose the $150 being offered to them in the present. We tend to lean towards the immediate reward, even if it means sacrificing a greater reward in the future.

How to avoid procrastination

We all procrastinate, but if it is having a negative impact on your life or work, there are steps you can take to overcome it.

Read more: Four common psychological biases in the workplace

Making a to-do list — bearing in mind that it often takes longer than we think to complete a task — can help you stay on track. Note down any deadlines, so you can prioritise the things that are due imminently, and break up large tasks into bite-sized chunks so they seem less overwhelming.

If you’re drawn to social media, consider putting a block on some of the apps during the day — or whenever you need to concentrate without distractions.

Working alongside other people can also help you stay productive and provide accountability too.

Watch: 6 tips to end procrastination

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