Science of procrastination | How to overcome it?causes, consequences, and strategies

Procrastination is an age-old habit experienced by many of us. It affects our time management, self-control, and productivity which leads to negative consequences in our personal and professional lives.

We all are aware of the consequences but have you ever wondered what causes us to fall into such kind of behavioral patterns? In this comprehensive guide, we’ll explore the science behind this phenomenon and discuss psychologically and scientifically proven strategies to overcome procrastination.

What is procrastination?

Procrastination is when we deliberately delay actions or decisions while knowing the negative outcomes of it. Most of the tasks we procrastinate on are important but sometimes kind of boring or difficult. Some psychologists describe it as an attempt to avoid bad feelings like stress or anxiety. And this is why we tend to pursue more pleasurable activities as opposed to more important responsibilities.

Procrastination causes anxiety stress and depression because it leads to pressure building.

Science behind procrastination

In different scientific disciplines and fields, latency has been defined in different ways. For example, historians argue that it is an evolutionary human behavior or a genetic factor passed down from generation to generation. In ancient times people worked only for survival like food, safety, etc., and these were things of immediate gratification. This is why we humans developed this behavior in our genes over time.

Procrastination in Psychology and Neuroscience

Psychologists say individuals with executive dysfunction are more likely to procrastinate. This cognitive function is crucial in planning, prioritizing, and self-regulation. Furthermore, individuals with low self-control are also prone to procrastination.

There is also a dopaminergic incentive system that keeps us moving forward and it works better if see us moving toward a valued goal. So if you don’t have a valued goal and working aimlessly there are high chances you are a procrastinator.

Stuck points of procrastination

When we fall into the trap of procrastination there is a whirlwind of things running through our mind and it feels like we are stuck. People procrastinate at different stages of work. We also feel as though we “want to move forward” but “can’t move forward with the goal,” or that we “can’t sleep” but “also can’t work.” We highly want to be successful but at the same time, we are afraid of failure.

Stuck points are likely to happen when the fear of “not getting done” exceeds the fear of “doing less than perfect”. And there we come up with excuses that lead to self-destruction. A procrastinator’s greatest fear is the fear of not following through.

• Lower expectations: If you associate low expectations with yourself, you are likely to be stuck in procrastination. For example, if you’re an average student in a class, you might not work hard to get an A grade because you’ve already told yourself that you won’t get it.

• Increased motivation: Sometimes high levels of motivation also cause procrastination. If you’re confident and work well under pressure, you tend to put off finishing things until the last minute because you know you can do it in less time.

Consequences of Procrastination

Like any bad habit procrastinators also have consequences such as:

• Missed opportunities
• Increased stress levels and anxiety
• Strain in personal and professional relationships
• Mental and physical health issues

Why do we procrastinate?

I often wonder why we procrastinate, yes we have some scientific explanation for it but we need to understand it on a behavioral level because it is a behavior and a habit. We often procrastinate because we overestimate or underestimate the value of goals. There is a great need for balance in this regard. We also have other reasons:

• Perfectionism
• Lack/Excess of motivation
• Delay aversion
• Poor time management
• Fear of failure
• Excitement of success

How to stop procrastination right now?

According to neuroscientist Dr. Andrew Huberman, we can quickly snap ourselves out of a procrastination state by changing our body position and engaging in activities that are more intense than the things we procrastinate on. Procrastination is like wishing for a certain state that you want to achieve in a different way than the state you are in. You can do something more taxing and painful (not trying to injure yourself) to break out of that rut. For example, you can take a cold shower, or do a vigorous workout.

Strategies to overcome procrastination

Many psychologists and neuroscientists recommend following these strategies to combat procrastination and achieve long-term results:

Self-Awareness:

Actively observe your own behavior and thought patterns. The more you know yourself, the more likely you are to gain self-control. Find out who you are and who you are trying to become. Self-awareness helps people overcome procrastination.

Potential motivations:

Money, relationships, health, and career: all are considered potential motivators. Focus on your potential motivation. What do you want in your life? And what is your purpose? For example, you may be someone who wants to be rich, like most people today. But what matters is how badly you want to be rich. Is this your true calling in life? Ask yourself these questions to learn about your potential triggers.

Valued goals:

You may tell people or yourself about your goals, but have you ever asked yourself or found that many of us don’t really have goals? If your goal isn’t motivating you enough to make you work hard, revise your goals. The more valued goal, the less likely you are to procrastinate.

Build trust in yourself:

Stick to your word if you’re telling yourself something you’re going to do, stick to your word. This is as important as dealing with your boss teacher or even your colleague. If you’ve told yourself you’ll study for 2 hours on the weekend, don’t procrastinate and put off work until next week.

Self-compassion:

To break the chain of past habits and mistakes you need to first forgive yourself. It is not easy and important that you can always do the right thing at the right time. You are human, you can make mistakes like everyone else, but you can’t stay like that. You have to move on and not repeat your mistakes.

Ways to stop procrastination

Let’s talk about some scientifically proven practical tools and techniques to overcome procrastination.

Do the worst thing first:

If you have 3 things on your “to-do list” and you have a difficult thing on the list, you should do it first. For example, if you have to exercise, take a shower, and write a report, it is more likely that you will find it difficult to work on the report. Here you can start working on the report first to avoid delays.

Chunk things:

Break large items into small ones to make tasks easier. By doing this, you are more likely to get the job done without procrastinating.

10 minutes rule:

This rule says that you should work for 10 minutes instead of working for hours. This technique tricks your brain by creating a calm feeling, and you start working on your task without any anxiety or pressure. It reverses procrastination into a craving for completing a task.

Work in public:

Psychology says that working in public improves a person’s performance and they do a better job and are more likely to finish the job once they start working on it. It gives a sense of fulfillment.

Reward:

Attach your favorite activity as a reward for your most important or difficult tasks. For example, if you like to eat at your favorite restaurant on the weekend, you should finish your project/essay before going there.

Mastering the art of coping with procrastination

Procrastination is a serious matter if it reaches chronic stages such as those with ADHD. It can ruin one’s life by wasting productive years no matter how talented or gifted one is. So work on your habits and learn to stay away from such patterns. It’s worth learning skills that can shape your life. Apply techniques that work best for you to keep yourself on track. And let us know which tool helps you combat procrastination.