Why You Procrastinate (It Has Nothing to Do with Self-Control)

Procrastination is a tactic the brain employs to avoid difficult emotions in the moment, even though it wreaks more damage in the long run.

When you defer your most important tasks to an undefined future date, you’re not being lazy. In fact, you’ll often engage in some menial work just to avoid addressing your top priorities. This is your brain’s coping mechanism to protect you from a perceived threat in the present. Maybe you’re feeling anxious, bored, frustrated, resentful or insecure about a pressing task, so you avoid confronting those negative emotions by, say, doing some housework instead.

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Procrastination is an emotion regulation problem, not a time management problem.” (psychology professor Tim Pychyl)”

Procrastination is a self-destructive tendency. Chronic sufferers engage in this irrational habit, fully aware of its harmful effects, even though postponing their to-do lists compounds the problem. Nevertheless, the mind latches onto the short-term relief that procrastination offers. That fleeting but addictive relief can feel rewarding, prompting the brain to search for a further release and triggering a negative, sometimes chronic, cycle of procrastination that is difficult to break. Humans evolved the ability to procrastinate as a self-preservation technique. When confronted with an undesirable situation, the brain’s amygdala perceives a genuine threat and urges you to avoid that threat.

Habitual procrastination deteriorates your overall productivity and health.

Procrastination can have detrimental effects on your physical and psychological health. Chronic sufferers frequently experience high blood pressure, depression, anxiety, stress, heart disease and less satisfaction with life. Alas, procrastination breeds further procrastination, perpetuating a vicious cycle.

“Procrastination is a perfect example of present bias, our hard-wired tendency to prioritize short-term needs ahead of long-term ones.”

Research by psychologist Hal Hershfield posits that a procrastinating brain frames the dreaded action as a stranger’s responsibility; that is, psychologically, procrastinators view their “future selves” as distinct from their present selves.

Complete your tasks without delay by offering your brain a more attractive alternative to procrastination.

Since the crux of the issue is a problem with emotional regulation and not with productivity, the latest time management apps and gadgets won’t cure your proclivity to postpone critical work. Instead, seek alternative rewards that give your brain a more positive kick than avoidance provides. Such substitutes are individual to the procrastinator, but two popular methods are self-forgiveness and self-compassion. One study found that students were less likely to put off studying for a subsequent test if they forgave themselves for postponing preparations for the previous one. The students could move forward because they weren’t holding onto past mistakes. Engaging in self-compassion by taking ownership of your shortcomings can foster self-esteem, optimism, curiosity, and other positive feelings from within. So pledge to be kind to yourself when it comes to judging your work. Remind yourself of the times when you finished a task promptly and everything went well, or visualize the plaudits you will receive when you turn in good work on time.

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Motivation follows action. Get started, and you’ll find your motivation follows.” (Pychyl)”

To overcome your tendency to procrastinate, focus on the feelings in your brain and body that trigger your habit. As you become aware of your yearning to procrastinate, do those feelings escalate or fade? Moreover, consider what next small step you can take toward completing your goal. Maybe you can write today’s date at the top of your document, for example. Simply imagining what you could do⁠ – even though you may be hesitant to do it⁠ – empowers you to get started on a project. Finally, hamper your tendency to procrastinate. If you let social media distract you, remove those tempting apps from your phone, or give them difficult-to-remember passwords to insert friction into – and remove immediate gratification from – the procrastination cycle.