Procrastination is something we’re all guilty of at some point or another. After all, who hasn’t taken some time to run a personal errand or unwind a bit while on the clock? Whether we want to admit it or not, procrastination is something that’s a part of our daily lives. According to one recent survey, 42.6% of adults procrastinate daily.
Although common, when procrastination becomes too severe, it can hurt both employees and the business they work for. In fact, disengaged employees cost U.S. businesses between $450 and $550 billion each year!
Given this, we were curious to see just how employees choose to spend their time when they should be working. Using data from the Bureau of Labor Statistics’ American Time Use Survey, we calculated how people from different generations are really spending their working hours, and the results were shocking.
What Workers Are Really Doing While on the Clock
| Procrastination Time Spent During Working Hours on Different Activities Per Year | |||
| Activity | Gen Z (15 – 24) | Millennials (25 – 44) | Gen X (45 – 64) |
| Watching TV | 9d 19h 39m | 4d 14h 23m | 8d 5h 11m |
| Socializing | 2d 8h 52m | 1d 5h 7m | 1d 9h 9m |
| Playing Games | 5d 10h 0m | 0d 17h 16m | 0d 14h 12m |
| Relaxing & Thinking | 2d 3h 27m | 0d 17h 56m | 1d 14h 19m |
| Shopping | 1d 4h 26m | 0h 15h 34m | 1d 0h 6m |
| Computer for Leisure | 2d 11h 35m | 0d 9h 28m | 0d 9h 54m |
| On the Phone | 1d 7h 8m | 0d 6h 5m | 0d 7h 45m |
| Childcare | 1d 5h 47m | 2d 9h 54m | 0d 21h 5m |
| Playing with Pets | 0d 8h 7m | 0d 9h 28m | 0d 13h 46m |
| Emailing | 0d 2h 42m | 0d 1h 0m | 0d 4h 18m |
Gen Z
People who belong to Generation Z are known as ‘digital natives,’ which means they grew up in a world where digital technology is commonplace. As such, it’s not surprising to see that the three biggest procrastination activities for workers in this generation are all digital, including TV, video games, and computers.
Watching TV
Gen Z, the newest entrants to the workforce, spend by far the most time watching TV while on the clock, spending a total of nine days and 20 hours of work time per year on the activity. That’s enough time to watch all ten seasons of FRIENDS nearly two and a half times! That’s also $8,241 worth of time per person spent watching TV, based on the average U.S. hourly wage of $35.07.
Playing Games
Gen Z’s second biggest time wasting activity is playing games, as they spend nearly five and half days per year on the activity. According to recent data, nearly 90% of Gen Zers play video games at least once a week, with some of the most popular options being Minecraft, Roblox, Fortnite, Grand Theft Auto, and Among Us.
On the Computer
It’s not surprising that the ‘digital native’ generation also spends a lot of their work time using the computer. Some of the most popular computer activities for Gen Z include browsing social media, watching entertainment, shopping, and creating content of their own.
Millennials
Millennials, who occupy 35% of the U.S. labor force, are the most prevalent generation in the workforce. Some of the procrastination activities they choose include TV watching, childcare, and socializing.
Watching TV
Millennials, like their younger counterparts, also opt for TV watching as their number one workday procrastination activity. According to our calculations, Millennials spend four days and 14 hours watching TV on the clock each year. That means businesses pay Millennial workers an average of $3,857 per year to watch TV instead of working.
Childcare
The average age to have a first child in the U.S. is 27 years old, which means Millennials are in their prime child-raising years. As such, it doesn’t come as much of a surprise that workers in this generation spend two days and ten hours’ worth of worktime per year providing childcare to their kids, especially when you consider that the price of daycare has risen 13% over the last two years.
Socializing
In addition to TV and childcare, socializing comes quite high on the list of activities Millennials opt for instead of working. According to our calculations, Millennials spend one day and four hours per year socializing while on the clock.
Gen X
Gen X is the generation closest to retirement, which means they will soon have plenty of free time to focus on their passions. However, they might be getting a head start while they are still employed. According to our findings, they spend a considerable amount of work time watching TV, relaxing, and shopping.
Watching TV
Television is king when it comes to procrastinating during work, it would seem. Joining Gen Z and Millennials, Gen X wastes the most work time watching TV, for a total of eight days and five hours per year. That’s means the average Gen X worker is paid almost $7,000 a year to binge their favorite programs.
Relaxing and Thinking
Research suggests that people start to relax and enjoy the finer things in life when they reach their mid-forties. Therefore, it makes sense that Gen X likes to blow off work to spend time relaxing with their own thoughts. According to our findings, Gen X workers spend over one and half days per year relaxing while on the clock.
Shopping
Gen X households spend the most money out of any generation in the U.S., spending nearly $17,000 annually on CPG and general merchandise. Given this, it adds up that Gen X workers prefer shopping to working as they spend over 24 hours per year shopping while at work.
How Can Employees Limit Procrastination and Improve Productivity?
Research suggests that one of the biggest contributors to procrastination is burnout, or mental fatigue, from not getting enough rest or time to do the things that bring us happiness.
To get a better understanding of how people can avoid burnout and be more productive while at work, we spoke with Kristie Tse, a therapist and mental health counselor, and Stefano Lodola, a business owner and entrepreneur. They offered the following tips for maintaining productivity throughout the workday:
1. Eat foods with healthy fats, omega-3 fatty acids, and antioxidants
A balanced diet is key to boosting cognitive capabilities and workplace effectiveness, explains Tse. “A diet centered around whole foods delivers a consistent energy supply which is vital for maintaining mental agility throughout the day. Consuming healthy fats, like those found in avocados and nuts, is essential for optimal brain performance, promoting both productivity and focus. Avocados, rich in monounsaturated fats, enhance cerebral blood flow, which is beneficial for decision-making. Nuts provide a robust source of omega-3 fatty acids and antioxidants, crucial for reducing inflammation and sustaining cognitive health.”
2. Take regular short breaks with intermittent long breaks
Recent studies found that 86% of workers who take regular breaks experience boosts to their productivity. Lodola says, “I recommend the Pomodoro Technique—working in 25-minute intervals with a 5-minute break in between. Every few cycles, take a longer break of 15 to 30 minutes. [This technique] can help to keep energy up and prevent burnout.”
3. Schedule complex and high-priority work in the late morning
Tse says that the brain often functions best in the late morning, typically between 10 A.M. and 12 P.M., “This period aligns with peak cognitive abilities, where focus and creativity can be harnessed effectively.” The activities best suited for peak productivity times include important, high-energy tasks and those that require critical thinking, creativity, or strategic planning.
4. Schedule lighter administrative tasks for the afternoon
Taking a view on workload management, Tse added, “Many find their energy waning in the afternoon, often resulting in diminished efficiency. This reality underscores the importance of structuring workdays around our natural rhythms. For instance, I suggest incorporating lighter tasks in the afternoon, allowing for renewal and preventing burnout.” Activities best suited for the afternoon include administrative and routine tasks that don’t require much mental energy, like responding to emails and data entry, or collaborative work like group brainstorms and informal check-ins.
5. Try to sit near sources of natural light
A recent study found that sitting near sources of natural light enabled employees to concentrate for longer periods of time, thanks to a 56% decrease in drowsiness. Lodola shares, “If possible, sitting near natural light is ideal as it boosts both mood and energy levels. I always recommend a spot by a window—it makes a noticeable difference in maintaining focus.” If you are unable to sit near a window or other source of natural light, the experts recommend opting for a SAD or light therapy lamp, which mimics sunlight to boost mood and energy.
As the experts suggest, taking regular breaks is a good way to maintain productivity throughout the workday. However, when those breaks become too long or turn into procrastination, it can become problematic. But the responsibility to avoid procrastination doesn’t just fall to employees. Business leaders should also take steps to create working environments that promote productivity. We recommend creating a culture of continuous improvement, embracing new tools and technologies, and giving employees the skills and freedom to be creative and drive change.
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