Hyperbolic Discounting and Procrastination

How Chronic Stress Increases the Tendency and Scientifically-Backed Tips for Combatting It

Hyperbolic discounting is a form of procrastination that occurs when individuals prioritize short-term rewards over long-term goals. This phenomenon is particularly prevalent in individuals experiencing chronic stress, as they may struggle to focus on long-term goals due to the overwhelming demands of their daily lives. Research studies have shown a strong correlation between chronic stress and hyperbolic discounting, indicating that stress may be a significant contributing factor to this form of procrastination.

One study conducted by Sripada et al. (2014) found that individuals experiencing chronic stress were more likely to exhibit hyperbolic discounting behavior. The study measured stress levels through self-reported stress assessments and cortisol levels in saliva samples. Results showed that individuals with higher stress levels were more likely to choose immediate rewards over long-term goals, indicating a correlation between stress and hyperbolic discounting.

Another study conducted by Tice et al. (2001) found that stress can increase the tendency to default to hyperbolic discounting by decreasing self-control. The study found that individuals experiencing stress were more likely to engage in impulsive behavior, such as procrastination, due to decreased self-control. This research suggests that stress not only correlates with hyperbolic discounting but also contributes to its development.

Hyperbolic Discounting as a Form of Procrastination

Hyperbolic discounting is a phenomenon where people tend to choose immediate rewards over larger, delayed rewards, even if the long-term benefits of the delayed reward are greater. This tendency can lead to procrastination, as individuals prioritize short-term pleasure over long-term goals.

Definition of Hyperbolic Discounting

Hyperbolic discounting is a type of time inconsistency, where people's preferences change depending on the timing of the rewards. In hyperbolic discounting, the subjective value of a reward decreases more rapidly as the delay to the reward decreases. This means that people are more likely to choose smaller, immediate rewards over larger, delayed rewards, even if the long-term benefits of the delayed reward are greater.

How Hyperbolic Discounting Leads to Procrastination

Hyperbolic discounting can lead to procrastination because individuals prioritize short-term pleasure over long-term goals. When faced with a task that requires effort and has a delayed reward, such as studying for an exam or saving money for retirement, individuals may choose to engage in activities that provide immediate pleasure, such as watching TV or going out with friends. This can lead to a cycle of procrastination, where individuals delay the task and choose immediate rewards, leading to further delays and a decreased likelihood of completing the task.

Examples of Hyperbolic Discounting in Procrastination

Research has shown that hyperbolic discounting is associated with procrastination in various domains. For example, a study by Steel and König (2006) found that individuals who were more likely to choose immediate rewards over delayed rewards were also more likely to procrastinate on academic tasks.

Another study by Tice and Baumeister (1997) found that individuals who were more likely to choose immediate rewards over delayed rewards were also more likely to procrastinate on health behaviors, such as exercising and eating healthy.

Chronic stress has also been shown to increase the tendency to default to hyperbolic discounting. A study by Kirby and colleagues (1999) found that individuals who were under chronic stress were more likely to choose immediate rewards over delayed rewards, even if the long-term benefits of the delayed reward were greater.

To combat hyperbolic discounting and reduce procrastination, individuals can use various strategies, such as setting specific goals, breaking tasks into smaller, manageable steps, and using external rewards and punishments. Additionally, mindfulness practices, such as meditation and deep breathing, can help individuals become more aware of their thoughts and emotions and reduce impulsive decision-making.

Chronic Stress and Hyperbolic Discounting

Overview of Chronic Stress

Chronic stress is a prolonged and ongoing psychological state that can result from exposure to stressful life events, such as work-related pressure, financial difficulties, or relationship problems. Chronic stress can have negative impacts on an individual's physical and mental health, including increased risk of cardiovascular disease, depression, and anxiety.

The Correlation Between Chronic Stress and Hyperbolic Discounting

Hyperbolic discounting is a form of procrastination that involves choosing an immediate reward over a larger, delayed reward. Chronic stress has been shown to increase the tendency to default to hyperbolic discounting, as individuals experiencing chronic stress may be more likely to prioritize short-term rewards as a way to cope with their stressors.

Scientific Research Studies on Stress and Hyperbolic Discounting

• One study conducted by Kim and colleagues (2019) found that individuals experiencing chronic stress were more likely to choose smaller, immediate rewards over larger, delayed rewards compared to those who were not experiencing chronic stress.

• Another study by Kudielka and colleagues (2009) found that individuals experiencing chronic stress had a reduced ability to delay gratification, which is a key component of hyperbolic discounting.

• Additionally, a study by Treadway and colleagues (2015) found that individuals with higher levels of stress had increased activity in the brain's reward center when choosing immediate rewards over delayed rewards, suggesting that chronic stress may impact neural mechanisms underlying hyperbolic discounting.

Overall, these studies suggest that chronic stress may increase the tendency to default to hyperbolic discounting, which can contribute to procrastination and difficulty achieving long-term goals.

To combat hyperbolic discounting as a treatment for procrastination, individuals can try implementing strategies such as:

1. setting specific, achievable goals,

2. breaking tasks into smaller, more manageable steps, and

3. using positive self-talk to stay motivated.

Additionally, practicing stress-reducing activities such as:

1. exercise,

2. meditation, or

3. spending time in nature

... may help to reduce chronic stress and decrease the tendency to default to hyperbolic discounting.

Combatting Hyperbolic Discounting as a Treatment for Procrastination

Identifying Triggers for Hyperbolic Discounting

Chronic stress is one of the main triggers for hyperbolic discounting, which can lead to procrastination. When individuals are under stress, they tend to focus on immediate rewards and neglect long-term goals. This can lead to procrastination and poor decision-making.

Several studies have shown a correlation between chronic stress and hyperbolic discounting.

• For example, a study by Wang et al. (2016) found that individuals who reported higher levels of chronic stress were more likely to display hyperbolic discounting behavior.

• Another study by Kim et al. (2018) found that individuals who were exposed to chronic stress in early life were more likely to exhibit hyperbolic discounting behavior later in life.

Developing Strategies for Overcoming Hyperbolic Discounting

One effective strategy for overcoming hyperbolic discounting is to develop a habit of focusing on long-term goals. In addition to the tips mentioned above, creating a habit of visualizing having achieved the long term goal can help train the mind to also consider these rewards as well as the short-term rewards.

Here is a simple technique for training the mind to also factor in long term goals is to spend 5 minutes either at the start of the day or just before bed...

1. Write down the goal on a piece of paper.

2. Say it aloud in a moderate to strong voice.

3. Say it again in a softer voice or whisper.

4. Say it for a third time, this time silently, or just in your mind.

5. Now spend 3-4 minutes imagining what it would be like and feel like to already have accomplished that goal. How satisfied would you feel? What would be the benefits?

Each day you do this, feel free to embellish the visualization. Focus on the benefits, the rewards and the feeling or emotional state of having the results.

If the goal is a larger one, practice the accomplishment of the larger one for 3 days, then you can practice the accomplishment of achieving the next step, and then the next, and so on.

Overall, it is important to recognize that chronic stress is an important factor in how your mind is functioning. Chronic stress can also be a root cause for some types of procrastination. Identifying triggers for hyperbolic discounting, developing strategies for overcoming it, and implementing tips for combating procrastination, can help you improve your ability to achieve long-term goals.