Always running late? Here’s why…

Psychology Explains Why You’re Always Late

And what to do about it.

HEALTHY LIVING   04/25/2017 07:34 am ET | Updated Apr 28, 2017

By Lindsay Holmes

Despite your best intentions, you show up at least 10 minutes after you say you will. At least you’re dependable, right?

Chronic lateness isn’t thoughtlessness or “bad subway luck,” it’s a personality profile, according to research. There are multiple character traits at play that contribute to a person’s repeated tardiness, including some that may not be in your control.

But that doesn’t mean your timing problem is a pattern that will last forever. If you can identify what is behind the lateness, there’s plenty you can do about it. After all, no one wants to be the person who always arrives last.

You might be multitasking too much.

Time flies when you’re juggling multiple items. A 2003 study that examined the habits of New York City subway workers found that those who multitasked were more likely to be late for their jobs than those who focused on on single activity at a time.

This could be due to a phenomenon known as metacognition, or an awareness of what you’re doing (in the case of lateness, it could an awareness of whether you’re doing what you need to make sure you’re on time). Multitasking typically makes it harder to have metacognition, Business Insider reported.

The Fix: Set alerts or reminders so you can stay on track if you get distracted.

“Set a very firm calendar and set of reminders with prompts that occur 10 or 15 minutes before a meeting or appointment is supposed to occur,” Susan Krauss-Whitbourne, a professor of Psychological and Brain Sciences at the University of Massachusetts Amherst, told The Huffington Post.

Krauss-Whitborne also recommends mapping out how to get from point A to point B ahead of time and set your reminders based on that.

Your internal clock might be off.

Your internal clock could help with regulating time, according to Krauss-Whitbourne. And if you’re always late, you may not have such a reliable compass.

A 2016 study found that chronic lateness may originate in what’s called Time-Based Prospective Memory, which is a function of memory triggered by a time cue (like remembering to watch a TV show at 9 p.m. every week, for example).

The study measured TBPM by giving participants tasks like completing a jigsaw puzzle and telling them to finish it in a certain amount of time, which required them to pace themselves so they can get the tasks done. The participants were given the option to check the time while they were working. However, the experiment was set up in a way that made it unlikely they would check since they were so engrossed in their tasks.

For the most part, the study found that people relied on their own internal clock to regulate their time ― and those who were able to complete the tasks had a better handle on that inner clock and a better perception of time.

In a post for Psychology Today, Krauss-Whitbourne explained how the process can be applied to real life:

The situation in TBPM experiments is analogous to what happens when you’re engrossed in one activity, such as catching up on your social media feed, at the same time that you’re also supposed to be getting ready to leave your home to be on time for work. You think only five minutes have passed when in fact you’ve let 20 minutes slip by. People who are good at TBPM tasks seem better able to regulate their own clock-checking behavior, so they’re less reliant on their potentially flawed internal timekeeper.

The Fix: Work on perfecting your definition of time.

Make an effort to be your own best critic when it comes to managing your minutes. There are also tasks you can do to help sharpen your sense of time, Krauss-Whitbourne said.

“We all have internal clocks and if yours is constantly off kilter, you need to train yourself to recalibrate,” she explained. “One thought is to play games to guess the time without cues and then see how off you are. Resetting may be as simple as retraining your ability to estimate time.”

You have a “Type B” personality.

Studies suggest those who are typically late tend to underestimate their time ― and personality may be to blame. Research shows that those who display Type B behavior, or the personality type that’s known for being more laid back, may have an off perception of the clock.

The study found that those who associate with the achievement-oriented “Type A” character trait were more accurate in estimating the passage of time than Type B folks. Those who were Type B in the study suspected that less time had passed than it really did when trying to measure out a minute.

“Type A individuals estimated that a minute passed in 58 seconds, compared with 77 seconds for Type B individuals,” the Wall Street Journal reported.

The Fix: Practice empathy.

It’s totally fine to have a laid back personality (there are even benefits to it!) but it’s important to not be so relaxed that you don’t consider others in the process. Try adding more minutes in your schedule estimation, Krauss-Whitbourne recommends ― and do it for the people you’re meeting.

“Imagine that you’re the one always waiting for someone else,” she said. “It’s irritating to you and therefore irritating to others.”

Most of all, incorporating a few new lifestyle habits into your routine to prevent you from running behind may benefit you the most in the long run, Krauss-Whitbourne explained. Especially when it comes to your own wellbeing.

“Always feeling you’re late contributes to stress levels, and this is also bad for your health,” she said. “So try to change, even if you think it’s hopeless.”

It’s never too late to stop being late.

5 Simple Methods to Fight Tunnel Vision at Work

5 Simple Methods I’ve Learned To Fight Tunnel Vision At Work

Find yourself getting sucked into your work? Here’s how to climb back out and stay grounded.

[Photo: Flickr user Paul Nuttall]

I catch tunnel vision like a virus, and it always has the same symptoms. I know it’s happening when I feel fatigued and disinterested. I begin to withdraw from important side projects and my social life, and despite the fact that I’m completely focused on one thing, I’m more susceptible to being blindsided by others that I should’ve seen coming.

Maybe it happens to you, too. Maybe, like me, you’re great at multitasking some of the time but find yourself swallowed whole by big projects and challenges other times—and then struggle to claw your way back out. I have to admit that I’ve actually made myself vulnerable to tunnel vision. I now run four companies, host a YouTube show, and serve as an administrator for a few entrepreneurs’ groups. Lots of things compete for my attention, and any one of them can lock me out of the others if I let them.

Here’s how I’ve learned to avoid giving in to all-consuming work at the expense of everything else.

1. Post Big Goals Where You Can’t Ignore Them

There’s more than one effective way to organize your schedule and track your goals. While I use many of the same apps that most entrepreneurs do, like Todoist and Evernote, sometimes you have to go a little old fashioned. Goals easily get lost when you need to swipe through screens or shuffle through Chrome tabs just to remind yourself what they are. That’s why I keep my all of my most important goals on a giant whiteboard that dominates a wall in my office.

You may not have access to a whiteboard that’s big enough to take up a huge chunk of your workspace, but you can achieve the same effect with big piece of paper and a marker. Whatever you do, scrap the tiny sticky notes and pocket-size notepad—those won’t grab your attention the way you need them to. Just make a large hard copy and put it right where you can’t ever ignore it. I like to keep mine just past my monitor, so that every time I look up from my screen, my goals are glaring right at me.

There’s something to be said for the tactile feeling of crossing something out on a hard surface versus tapping a screen. There’s also something to be said for listing goals in imposing, foot-tall letters that you can’t help but see constantly.

When your immediate goals are impossible to overlook and you’re confronted with success or stagnation every time you look up, your goals are more likely to be compressed into a diamond in your mind that can’t be easily dislodged.

2. Don’t Stop At Professional Goals

Getting fixated on a big project for too long can lead to burnout, which is why I’ve made sure that my goals include everything I want from life, not just the things I want in my career.

So remember to include experiences, pleasures, and things you find personally meaningful—not just achievements that will push your career forward or help your business grow. Reading certain books, visiting certain places, and sharing certain experiences with loved ones are all equally valid goals that can help you stay grounded and avoid tunnel vision when the pressure starts to build.

Keep in mind, too, that not all your goals have the power to make you happy. Some objectives are business necessities, others are personal necessities—sometimes they overlap, but not always. Make sure the goals that actually make you happy make it toward the top of your list, this way you can actually invest the same time and focus in them that you pour into your other major undertakings.

3. Keep Yourself Accountable—Or Have Others Help You

I’m a pretty competitive guy, and I know what stings the most for me: someone else knowing I’ve failed. That’s why I force myself to share my toughest goals with friends and colleagues. When a deadline passes and I know that they’re aware of it, I’m more determined not to let myself fail.

You may find different ways to keep yourself motivated and accountable, but if you like this approach your mentors should be your first stop. There’s no one better to judge you and hold you to your intentions than the people you’ve chosen to look up to, right?

Sometimes, though, I’ve found it works even better to share my goals with people who are more like “frenemies”—people I talk to and respect but still compete with in business. By playing into my competitive streak, I can remember to lift my head up from my own work now and then and refocus on the big picture.

4. Clean Up Your Workspace Daily

Remember that whiteboard I mentioned that “consumes” my office? That’s because my office is tiny by deliberate design. I’m a chaotic worker, and I need to force myself into a situation where I simply can’t use my workspace if I don’t make the effort to file everything where it belongs.

This routine forces me to break out of whatever intense focus I might’ve sunk into over the course of a day—to look up, take stock of things, see how far I’ve come, and get everything back in order before diving in again. It’s a great, regular “reset” button for tunnel vision.

5. Look For Easy, Routine Ways Expand Your Perspective

It usually costs, at most, $15 to change your point of view: That’s more or less what a book costs. It may sound silly just to be reminded to read, but professionals prone to tunnel vision tend to banish all other activities and pastimes in order to devote their full focus to their work. And that can be a mistake.

I’ve forced myself to read at least one book each month, and by turning that into a regular habit—as opposed to an occasional thing I need to make an effort to do every now and then—and it’s influenced my work and goals and has helped keep me grounded.

The best way out of tunnel vision is to expand your perspective. But you need to build excuses into your daily routine to actually do that regularly, and simply reading about others’ experiences can help you. It takes practice, though. Fighting tunnel vision requires constant vigilance. All the more reason to start right now.

Adam Steele is a builder of things, including Internet marketing agency The Magistrate and outsourcing solution Loganix, among others. He is a member of the Young Entrepreneur Council (YEC), an invite-only organization comprised of the world’s most promising young entrepreneurs.