You promised yourself that you would finally start that project you’ve been putting off for weeks, but instead, you’ve been scrolling through social media or watching Netflix for hours on end.
We’ve all been there. Procrastination affects everyone – and while it’s more common in individuals with executive functioning issues, it’s something that plagues all of us in one shape or form.
But why does it happen? Let’s take a closer look at the science of procrastination and understand the root causes.
Click here to jump to the TL;DR summary.
What Happens in Your Brain When You Procrastinate?
To understand what happens in your brain when you procrastinate, it’s important to first understand what the limbic system and prefrontal cortex do. These are the real “game-changers” when it comes to procrastination and how it affects (and is affected by) your brain’s chemistry.
Your limbic system is the older, more primitive part of your brain that is responsible for emotions, impulses, and seeking pleasure. On the other hand, your prefrontal cortex is the newer, more advanced part of your brain that is responsible for planning, decision-making, and self-control.
When you have a task to complete, your prefrontal cortex sends a signal to your limbic system, indicating that there is work to be done. However, your limbic system seeks pleasure and avoids pain or discomfort, so it often sends a signal back to your prefrontal cortex saying, “Let’s do something else that feels good right now.” This conflicting communication leads to procrastination.
Furthermore, when you procrastinate, your brain releases dopamine, a neurotransmitter that’s associated with pleasure and rewards. This creates a temporary feeling of satisfaction and pleasure, which can reinforce the behavior of procrastination. It can also make you forget that you have something to do in the first place.
What Makes You More Likely to Procrastinate?
There are several reasons why people procrastinate, including brain chemistry, anxiety, and poor decision-making skills. Now that you know the parts of the brain that are most implicated in procrastination, let’s talk about who is more likely to experience chronic issues with procrastination.
Procrastinators tend to be people who have a less functional connection with the dorsal anterior cingulate cortex, a part of the brain that gathers new information and is involved in decision-making. You might struggle to process information efficiently and make decisions effectively, leading to delays and putting things off until the last minute.
Another factor that can contribute to procrastination is anxiety. When we feel helpless or indecisive, our brain’s processing of information can slow down, making it difficult to focus and prioritize. This can make even simple tasks seem overwhelming.
Then there’s the dopamine issue. A lack of dopamine, a neurotransmitter associated with reward-seeking behavior, can also contribute to procrastination, especially in people with ADHD, who may be less aware of approaching deadlines.
Poor decision-making skills can also lead to procrastination, as it can be challenging to decide on the best course of action when the options are overwhelming. This can result in indecisiveness, putting off choices until it is too late, or avoiding them altogether. This can lead to missed opportunities, increased stress, and a sense of dissatisfaction in life.
While you can’t necessarily help it if you suffer from anxiety or have ADHD, the good news is that there are strategies you can try (like EF coaching) to help build your decision-making skills and reduce your natural impulsivity. We’ll discuss some of them in more detail below!
How Understanding the Science of Procrastination Can Help You Stop It For Good
Let’s face it, we all procrastinate at some point in our lives.
Whether it’s putting off that project until the last minute or delaying our workouts, we’ve all found ourselves feeling guilty for not being productive.
But what if we told you that understanding the science behind procrastination can help you break the cycle and become more productive?
One of the best things you can do, once you understand the science behind why you procrastinate, is to understand yourself at the deepest level.
Are you a thrill-seeker? Some people procrastinate because they thrive on the adrenaline rush that comes with finishing a task at the last minute. This sense of urgency gives them a “high” that can become addictive. If you relate to this, then you’re a thrill-seeker.
Avoiders, on the other hand, procrastinate because they fear failure or feel overwhelmed by a task. They would rather avoid it altogether than deal with the stress and anxiety that comes with it.
You could also just be indecisive. Indecisive people often procrastinate because they struggle with making decisions. They may feel overwhelmed by the number of options or uncertain about which choice is the best one.
You might also be someone who procrastinates for all of the reasons listed above at different times. And that’s ok! The key is to understand the root cause behind why you’re procrastinating (and to remember that it’s still the same areas of the brain that are implicated in each type of procrastination, regardless of the motives) so that you can take steps to limit procrastination in the future.
Science-Backed Strategies to Prevent Procrastination
Now that you know the science behind procrastination, here are some steps you can take to stop it in its tracks.
1. Do the Hardest Thing First
One trick to tackle procrastination entails doing the hardest or most challenging task first. It may seem difficult, but it will leave you feeling accomplished and motivated for the rest of the day.
In contrast, if you start with easier tasks, you may feel like the tough jobs are lingering and never seem to get done, leading to more procrastination. So, take care of the most difficult tasks first thing in your day, and your workday will feel much easier in comparison.
2. Break Work Down Into Smaller Chunks
Breaking work down into smaller chunks is excellent for preventing procrastination. This strategy takes the pressure off the big task and makes it more manageable. This approach promotes steady progress that reduces stress levels in the long run.
3. Set a Timer for 10 Minutes
Another strategy to reduce procrastination is to set a timer for a small period, such as 10 minutes. In that period, you can focus solely on the task at hand and work diligently. The short time limit and focus can help your brain kick into gear to work more promptly and efficiently.
4. Use Public Workspaces
Working in public places provides a unique and stimulating environment that can help rekindle your productivity. Cafes, co-working spaces, libraries, or parks are beneficial locations to work or study. They help create an atmosphere of accountability and can motivate you to stay on task while also providing different stimuli.
5. Give Yourself Rewards
Rewarding yourself with small accomplishments allows you to enjoy the fruits of your efforts. Plan on small rewards such as taking a walk, a snack, or a short break after completing specific tasks. This method of incentivizing can allow you to work better and faster.
6. Incorporate Mindfulness
Get into the habit of being more present and mindful of your work by removing any distracting elements. Take a few deep breaths and focus solely on what you are doing. Mindfulness can reduce stress levels, improve focus, and make tasks easier and more enjoyable to consider.
For a sample mindfulness exercise from The Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off), check out our free .pdf downloadable Body Scan Script.
7. Improve Your Sleep and Exercise Habits
Procrastination is often a side-effect of fatigue and exhaustion. Getting enough rest and exercise each day is crucial for more than just your long-term health; it also improves your short-term productivity. It is essential to get a good amount of sleep so your body and mind can function at its best.
For a full list of LSA tools for getting more sleep, check out these resources:
- A Neurodivergent Guide to Sleep: Tips for Getting Better Rest
- The Connection Between Sleep Deprivation and Executive Function
- Sleep & Executive Functioning: Boost Your Cognitive Skills Through Quality Rest
- The Nighttime Routine for Improved Sleep & Executive Functioning
- The Connection Between Trouble Sleeping and ADHD
8. Get Executive Functioning Skills Coaching
Finally, if procrastination is an ongoing issue for you, it’s worth considering professional help. An executive functioning skills coach can be an effective solution for helping you break free from procrastination. Through cognitive-behavioral strategies and positive reinforcement, coaches can inspire you to be more productive in your daily life while also helping improve your organizational skills.
TL;DR – (Too Long, Didn’t Read)
Procrastination is a universal experience influenced by the complex interplay between the limbic system and the prefrontal cortex in our brains.
Understanding the science behind procrastination reveals that it is not merely a lack of motivation but a nuanced issue involving emotions, decision-making, and pleasure-seeking. Factors such as poor connection with the dorsal anterior cingulate cortex, anxiety, and dopamine levels contribute to chronic procrastination. Recognizing personal motives, whether driven by thrill-seeking, avoidance, or indecision, is crucial.
The key to overcoming procrastination lies in implementing science-backed strategies, such as:
- tackling the hardest tasks first
- breaking work into smaller chunks
- setting timers, using public workspaces
- giving oneself rewards
- practicing mindfulness
- improving sleep and exercise habits
- and considering executive functioning skills coaching for persistent issues.
Ultimately, beating procrastination requires patience, self-understanding, and a holistic approach that goes beyond simple notions of motivation or laziness.