Overview
Procrastination isn’t just laziness; it’s neuroscience at work. A tug-of-war between the brain’s planning centre and its pleasure-seeking system drives delay. This article examines why we procrastinate, how habits rewire the brain, and offers practical strategies to overcome it, transforming procrastination from a stumbling block into a catalyst for growth and action.
The Neuroscience of Procrastination
Scientific studies and extensive research in the field of neuroscience have provided us with intriguing insights into procrastination. This common but potentially debilitating habit is deeply rooted in our brain’s wiring. Procrastination can be viewed as a battle between two neural systems in our brain—the prefrontal cortex, the responsible planning centre, and the limbic system, the pleasure-seeking, immediate gratification component. Our limbic system often triumphs over the prefrontal cortex due to its more automatic and instinctive operations. When you understand the neural dynamics, you empower yourself to overcome procrastination by making conscious decisions that favour long-term rewards over instant gratification.
A Research study involving over 250 people found that instances of procrastination were associated with a larger volume of the amygdala. The amygdala is involved in assessing risk and threat, and individuals who are nervous about the negative consequences of taking action may hesitate more.
With the temptation of instant gratification at play and hesitation due to a fear of making a wrong choice, it’s no wonder we procrastinate. However, we can be thankful for the gift of neuroplasticity. This means we therefore have the potential to change our brain wiring, which will help us to overcome procrastination and form new habits. One way of tackling habits is to use Fogg’s Behaviour Model.
Forming Habits To Overcome Procrastination
Overcoming procrastination often means rewiring your brain, and this is where the magic of forming new habits comes in. Habits are routines of behaviour that are performed regularly and tend to occur subconsciously. The creation of these automatic routines can be a game-changer in the battle against procrastination. Key habit formation strategies include setting clear and attainable goals, creating a conducive environment, and integrating consistency and repetition into your schedule. Successful people like Elon Musk and Richard Branson have shared how integral habit formation was to their success. Even a simple habit, such as setting your priorities for the next day every night before bed, can significantly reduce procrastination and boost productivity.
To help, here are some simple habits you can consider to rewire your brain and overcome procrastination.
1. Goal Setting
Creating clear, achievable goals allows your brain to focus on the task at hand and visualise success. This triggers the release of dopamine, a neurotransmitter associated with pleasure and motivation.
2. Breaking Down Tasks
Chunking large tasks into smaller ones helps the brain process information more efficiently, reducing the fear and overwhelm that can lead to procrastination.
3. Consistent Sleep Schedule
Regular sleep patterns enhance the brain’s executive functions, such as planning, attention, and impulse control, thereby reducing the likelihood of procrastination.
4. Meditation
Regular meditation can strengthen your prefrontal cortex—the part of the brain responsible for planning and self-control—helping you resist the urge to procrastinate.
5. Physical Exercise
Regular physical exercise boosts the brain’s serotonin levels, enhancing mood and overall brain function, which can increase focus and reduce procrastination.
6. Time Boxing
Assigning specific time slots for tasks trains your brain to focus on one task at a time, improving productivity and minimising procrastination.
7. Mindful Eating
A healthy diet can enhance brain function, particularly in areas related to impulse control and decision-making, helping you resist procrastination.
8. Visualisation
Visualising your success can stimulate the brain’s reward system, providing the motivation needed to start and complete tasks.
9. Positive Affirmations
Positive self-talk strengthens neural pathways associated with confidence and self-efficacy, reducing procrastination driven by self-doubt or fear of failure.
10. Using Productivity Tools
Regular use of productivity tools like calendars and to-do lists can reinforce your brain’s organisational and planning abilities, reducing procrastination.
11. Regular Breaks
Taking short breaks refreshes the brain, reducing mental fatigue and maintaining consistent productivity levels.
12. Elimination of Distractions
Training your brain to focus in a distraction-free environment can strengthen neural pathways responsible for sustained attention and discipline.
13. Rewarding Progress
Offering yourself rewards can stimulate your brain’s reward system, providing immediate gratification that can motivate you to start tasks sooner.
14. Mindful Procrastination
Acknowledging and understanding why you’re procrastinating can increase self-awareness, leading to better decision-making processes and reduced procrastination in the future.
15. Practice gratitude
Regularly expressing gratitude can shift your brain’s focus from stress and negativity to positive achievements, boosting motivation and reducing procrastination.
Turning Your Procrastination Into A Call For Action
Procrastination doesn’t have to be your enemy. It can serve as a powerful tool to recognise what truly matters to you and where your motivation lies. The trick is to leverage procrastination as a call to action. The Neuroscience of Procrastination
Scientific studies and extensive research in the field of neuroscience have provided us with intriguing insights into procrastination. Tim Ferriss, the renowned author and entrepreneur, embraced procrastination as an opportunity for self-reflection and growth, leading to groundbreaking results. His procrastination led him to ask himself what he truly wanted to achieve, transforming a potential roadblock into a stepping stone toward success. Remember, every instance of procrastination can be a powerful trigger for action if you choose to see it that way.
Some Tips To Overcome Procrastination From LinkedIn Members
Some years ago, some of the magazine asked LinkedIn members for their tips on how to overcome procrastination. This is what they said.
Len Cavallaro
As a lifelong procrastinator, I often struggle to focus until the last minute. Leaving just enough time to get it done works until it doesn’t. It doesn’t work when other things bubble up and usurp that small window of time you have allotted. The solution? I have been able to adjust my definition of “the last minute” to accommodate the likely (and inevitable) disruptions. I find I’m able to attain the focus I need while avoiding the stress that comes from slipping into crisis mode.
Meg Bertini
I tend to have two or three main areas I’m working on at a time, so I tend to feel that as long as I’m doing something in one of these areas, I’m not procrastinating. As long as things balance out by the end of the week, I feel like I did ok overall. I guess, put another way, I use what I have to do in one area to procrastinate when I don’t feel like doing something in another!
David Matts
Consider procrastination a source of stress. It’s always there. It’s something we have to do, and we will wait till we do it. Procrastination is patient and waits for everyone; it’s a perfect way of keeping our potential alive for the future. Without history, there is no future. Life is a gift, so if you want to receive it, stop procrastinating and put your tasks behind you so you can unwrap your next gift. And remember, if you live thinking you’re going to slide into home at death and yell out “WOW, WHAT A RIDE”, then obviously you have no room for procrastination. My advice: take the High Road and don’t look back!
Carol S. Dougherty
I like to think of it as prioritisation… I put more priority on some things than others.
Robert Huggan
Commitment to the first two on my to-do list is key for me. Review the list before starting any other work, and break down the big projects.
Jonathan H Sutton
I use the “Stay Focused” APP on Google Chrome and my Smartphone. It blocks distracting websites and apps, or can even cut off all access to anything that is not approved for a specified amount of time.
Paul Kaerger
I blocked my access to LinkedIn to stop myself from procrastinating… bother, failed again! I work best when I have a specific goal to achieve.
Kim Wright
How can I arrange my time to do what is most valuable and important to me? Do I need more information before I can proceed with this? I’ve arranged my life to do the things I love and to minimise the things I don’t. I say “No” often, so my plate doesn’t fill up with activities that aren’t important.
Monica Bignelli
I take the “lesser of evils” route, which sounds negative but works for me. In other words, I tend to tackle the unpleasant tasks on my list when an even more undesirable task arises. Also, I’m not beyond rewarding myself when I accomplish a tough “to-do” item; likewise, depriving myself of pleasure when I procrastinate.
Amy Bladen Shatto PhD
You can remind people that taking breaks makes them more productive (according to the managing energy body of literature). By getting into the habit of taking breaks with rewards we plan for ourselves, we can benefit from nurturing both our bodies and minds simultaneously.
Edwin Bozie
Well…you choose. At any point in time, there are three choices you can make: Act sensibly, Act foolishly or laze around. In any case, you can’t do anything about it unless you choose to avoid it…or then again…you could decide to face the consequences of procrastination. At least you’ll not be going off half-cocked.
Dr Mimi Hull
I often suggest making your “To Do List” before you leave the office and placing it on your desk so you see it as you arrive. Put the item you are most likely to put off first. Then do it. You will feel accomplished and inspired to complete your list. At home, make your list the night before. You will sleep better!
Robert Purse
Meetings, which are often a good opportunity for procrastination, should have a clear agenda (Issued well in advance) and a clearly defined objective/purpose.
Karen Karis
For me, it works best to have an accountability partner. Someone who’s asking the question: when do you think it will be ready? That gets me going.
Jakki Bendell
I set the alarm on the cooker for 90 minutes. I’ll work intensely until the alarm goes off, and then I have to go downstairs to turn it off (and have a cup of tea, if I’m so inclined). I’ll either have worked up enough steam to finish the project, or I’ll have a break and switch to a more enjoyable task for 90 minutes.
Katie Thorpe
How about relabeling it “thinking/planning time”?
Bernie Nagle
Often, when I set something aside, I see it in a much different light when I return to it. Usually, I realise it was never intended to be completed in the first place; it was a passing fancy, an ego exercise, retaliation, or a pander. So, indeed, the act of procrastination often provides the space to rise to a higher self, re-prioritise, and get on with things that are important and meaningful.
Nigel Linacre
My favourite technique for small stuff is David Allen’s two-minute rule: if it’s a task that can be done now and will take less than two minutes, do it. This works well in the mornings, but less well in the afternoons. For the big stuff, I try to get still and ask what the universe wants, and then I see what comes up. This helps me regain the plot, even intermittently.
Anna Marie Carter
Whenever you’re faced with a project that has a “due by date” be sure to frequently check in with yourself by asking: “What’s the best use of my time right now?”… if you are not working on or spending time doing something more important than what you’re procrastinating on — shift gears, and get back on track. Simply distinguishing between what’s important, urgent or necessary right NOW goes a long way in keeping you from being derailed by procrastination.
Jeff Goettl
You must first know where you want to go. If you don’t know where you want to go or what you want to achieve, you can still be very busy. You may eliminate procrastination, but you may be working on things that won’t move you toward your goals, and as a result, you could end up being very busy while wasting time.
Paul LaRue
I always keep my list of goals in front of me & refer to it throughout the day. It keeps me moving in the right direction and reminds me of what’s important.
Mark Chapman
I try hard to make the first task of each day the one I least want to do – then it’s out of the way and makes room for other (hopefully more enjoyable) tasks. It doesn’t always work, though! I must admit, I find opening my email to be the worst form of procrastination – as soon as I glance at my inbox, it steals an hour or two from what I had planned to do.
So there you have it: a comprehensive breakdown of why we procrastinate, along with some habits and tips on how to overcome it. Here’s to meeting your deadlines!
