We’ve all been there – there’s something that needs to get done on your to-do list yet, you feel resistant, stuck, or paralyzed and so you resort to scrolling through your phone or doing small menial tasks to help distract you from the feeling of doom you get when you know there’s something else you should be doing instead. That’s your procrastinating brain in action.
Whether it’s because you don’t know where to start or you fear the outcome of just getting it done, procrastination can halt progress in its tracks.
In this blog, we’ll explore the psychology of procrastination and learn how to break the cycle by cultivating productive habits.
The Psychology of Procrastination
Procrastination isn’t simply a lack of willpower or laziness; it’s deeply rooted in psychology. Let’s explore some of the underlying reasons why we procrastinate:
- Fear of Failure: One of the most common procrastination triggers is the fear of failure. We delay tasks because we’re afraid of not meeting our own or others’ expectations.
- Lack of Motivation: When motivation wanes, procrastination creeps in. We procrastinate because the task at hand doesn’t excite or engage us.
- Perfectionism: Perfectionists often put things off because they’re paralyzed by the fear of not doing something perfectly. They’d rather delay than risk making a mistake.
How Our Brains Work When We Procrastinate
To understand procrastination better, let’s take a peek inside our brains. Each of us is equipped with something called the reward system. Our brains are wired to seek immediate rewards and gratification from the actions we take. When we procrastinate, we choose the short-term pleasure of distractions over the long-term benefits of completing a task.
Another phenomenon worth looking at is temporal or time discounting – which explains why we value immediate rewards more than delayed ones. We tend to prioritize what feels good right now versus in the long run, even if it’s not in our best interest.
Finally, the prefrontal cortex is responsible for decision-making and self-control, while the limbic system is responsible for more automatic responses, like fleeing from danger. Because the limbic system is more developed and has a stronger influence, it leads us to take automatic actions when we’re in a procrastinating mood – like scrolling through social media. In other words, our impulsive tendencies take over, leading to delay.
Understanding these cognitive processes is the first step toward overcoming procrastination.
Procrastination as a Habit: Breaking It Down
Now that we’ve grasped the psychology of procrastination, let’s shift our focus to breaking the habit. Habits are behaviors we perform automatically, often triggered by cues. By understanding the psychology of procrastination and recognizing it as a habit, we can see that it’s not an unchangeable trait but a pattern we can modify.
Procrastination operates like any other habit with a cue, routine, and reward. To illustrate, imagine you consistently procrastinate on a work project due to the fear of making mistakes. The fear of failure is your cue, procrastination is your routine, and temporary relief from stress is your reward.
Identifying Procrastination Triggers
Breaking the procrastination habit starts with identifying our triggers. My favorite way to build self-awareness around triggers and procrastination habits is through self-reflection and journaling.
Self-Reflection: Begin by reflecting on your procrastination patterns. What tasks do you usually delay? What thoughts or emotions lead you to procrastinate? It may take some time for you to identify what’s going on under the surface and this is why journaling can be so helpful.
Journaling: Aside from journaling for self-reflection, I recommend keeping a procrastination journal where you record the cues that trigger procrastination, the routines you follow, and the rewards you seek. Doing so will allow you to see your patterns over time and get really clear on what is triggering you to procrastinate.
Creating Effective Routines and New Habits
Once you’ve identified your procrastination patterns and triggers, you can begin building new habits that will help you stop procrastinating.
- Set clear goals: Goals are designed to keep us focused and on track toward achieving the things we want in life. By setting clear, achievable goals, creating a plan to get you there, and setting a timeline, you’re more likely to get them done.
- Prioritize: At the start of your day, it’s a good idea to list out the tasks you want to get done based on their importance and deadlines. Some people find it helpful to tackle the harder tasks or ones they enjoy the least first and leave the easiest ones for the end of the day when our energy and focus are waning.
- Build a structured routine: Time blocking can be a helpful way of giving your day structure. This routine can be as detailed as you want it to be – from breaking down the day into 1-hour increments or simply dividing it into parts such as morning, afternoon and evening. Be sure to schedule in a dedicated time for tasks you tend to procrastinate on.
- Habit replacement: To conquer procrastination, consider replacing the procrastination routine with a more constructive one that aligns with your goals. For example, if mindlessly scrolling through social media is your procrastination routine, swap it out for reading. Keep a book or e-reader nearby and make it a habit to read a few pages whenever you’re tempted to scroll. Over time, you’ll find yourself more engaged and informed.
Conclusion
Procrastination is a formidable opponent, but it’s a battle you can win. By understanding the psychology of procrastination and recognizing it as a habit, you gain the power to break free from its grip. Remember, change takes time and effort, so be patient with yourself. The journey to productivity is about progress, not perfection. Start today and watch your productivity soar as you break the procrastination cycle.
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