Procrastination, the sneaky thief that robs you of time and productivity, leaving you stressed and overwhelmed.

But what if we told you that it’s perfectly normal and a common human behavior to procrastinate? What if we told you that it’s your brain’s way of protecting you from the uncomfortable, unpleasant, difficult, or daunting things you need to do in life?

According to scientific research, procrastination isn’t a time management problem—it’s an emotional coping mechanism.

When faced with anxiety, stress, and overwhelm from challenging tasks, we instinctively seek refuge in the easy, pleasant, or even mundane activities. It’s like your brain’s way of giving you a break, but unfortunately, it often leads to more stress and pressure down the line. By understanding this, you can learn to work with your brain, not against it, and find effective strategies to conquer procrastination once and for all. Ready to reclaim your time and boost your productivity? Let’s dive in and explore how to break free from the chains of procrastination!

When do We Procrastinate?

Let’s have a look at the most common times we procrastinate. 

Overwhelm 

 We tend to procrastinate when we are overwhelmed. When a task seems complex, difficult or we just don’t know where to start, we find something easier to do first. 

Does this sound familiar? 

You have to write a 2000 word essay for school. The sheer volume of work makes you feel overwhelmed, and you don’t know where to begin. Instead of starting on the paper, you decide to clean your room or organise your desk, tasks that seem more manageable and give you a sense of accomplishment, albeit temporarily. 

Fear of Failure

We also procrastinate when we fear failure. It’s a lot easier to put off that thing we think we’re no good at, rather than giving it go, and failing at it. 

For example; you’ve been wanting to learn how to play tennis for years, but the fear of failure, or what others think of you has stopped you from even trying. Instead you watch from the sidelines, always finding an excuse for why you haven’t given it a go. 

Perfectionism

Procrastination is a big one for the perfectionist. When we expect perfection from ourselves we put off completing something until we know it’s going to meet our high expectations. Or even worse, never start because we know it will never meet our expectations. 

Imagine you’re working on a book that you’ve envisioned in your mind for years. Yet, every time you start, you feel that your work isn’t meeting your high standards. Instead of making progress bit by bit, you keep telling yourself you’ll return to it when you have more time to make it perfect. In the meantime, you find other ways to fill your writing time—checking social media notifications, replying to emails, even doing the dishes seems better than working on your book. 

Lack of Motivation

Procrastination doesn’t just creep in when things seem hard or daunting; it can also happen when it’s time to tackle the necessary, unpleasant, or boring tasks in life. 

Take housework, for example. The floors need mopping, the laundry needs folding, and there’s a basket of clothes the size of a small mountain that needs ironing. You keep postponing these mind-numbing chores, opting instead to do something that brings you a bit of joy. Watching TV, chatting with your bestie, even doing your nails are more appealing than the chores you know aren’t going away.

Why do we Procrastinate?

So, why do we procrastinate and what does science tell us? 

Well, in the brain there’s a small, almond-sized section called the amygdala. The amygdala processes our emotions, particularly fear and anxiety. When it perceives a task as unpleasant, challenging, stressful, or overwhelming, it can trigger a fear response, leading to avoidance and procrastination. 

The amygdala helps regulate emotions, nudging us towards less stressful and more comfortable feelings. That’s why it feels good in the short term to do the easier, more pleasant thing. The problem is, this short-term relief doesn’t help us in the long run. Instead, it just delays the inevitable and often makes the task seem more daunting as things remain unfinished. It’s like a safety net that catches us from immediate stress but traps us in a cycle of delay and guilt. So, while our brain is trying to protect us from discomfort, it’s also setting us up for a bigger headache down the road. 

How to Break the Chains of Procrastination

It sounds all too familiar doesn’t it? But the good news is that by understanding the amygdala and why we procrastinate, we can develop strategies to lessen its effects. 

Mindfulness and Self-Awareness

Mindfulness and self-awareness are such powerful tools in life. When we are self-aware and mindful of our actions and reactions to all that we encounter on a daily basis we can learn to control the direction of our lives. Just by being aware of when procrastination hits, you can take steps to slay that productivity thief.  

Remember when we talked about feeling overwhelmed just thinking about what needs to be done. Instead of diving in, you find yourself scrolling through social media, checking your emails, or making a coffee. Anything to delay the inevitable. This is procrastination at work.  

Now, let’s bring mindfulness and self-awareness into the picture. The next time you catch yourself procrastinating, pause for a moment and acknowledge what’s happening. Notice the urge to avoid the task and the emotions that come with it—perhaps anxiety, fear of failure, or simply feeling overwhelmed. Instead of letting these emotions control you, take a deep breath and remind yourself why this task is important. 

Now you are in control of your thoughts, you can take some practical steps to overcome your procrastination.  

Reframe your Perspective

Instead of thinking, “I need to do this,” which puts pressure on the situation, reframe it as, “I get to do this” and remember your purpose, your why. This small shift in perspective can reduce the feeling of being overwhelmed and makes the task seem more appealing. 

Visualise the Benefits of Completing the Task 

Spend a few minutes imagining how you will feel once the task is completed and the benefits you will gain. Picture the sense of accomplishment, the relief of having it off your plate, and the positive impact it will have on your goals or daily life.  

Visualisation can provide a motivational boost, making the effort seem more worthwhile, giving you the push you need to get started. 

Eliminate Distractions 

Identify what commonly distracts you and take steps to remove these distractions. This might mean turning off notifications on your phone, shutting down your social media screens, finding a quiet place to work, or setting specific times for checking emails and social media. 

Break the task into Smaller, more Manageable parts 

Instead of tackling an entire project at once, divide it into smaller sections. Many small tasks are a lot less overwhelming to tackle. 

Think of the book you want to write. Instead of sitting down and trying to write the whole thing from start to finish, break it into smaller, more manageable pieces. Start with the introduction or what you want to convey. Then write each idea as it comes to you. The order and composition of the book can come later. This way, you can focus on one part at a time without feeling overwhelmed by the entire project. 

Set realistic goals 

Setting realistic goals can alleviate procrastination by making tasks feel more achievable and less daunting.  

For example, if you have a goal to get fit, setting a realistic goal like “I will exercise for 30 minutes, three times a week” is much more manageable than “I will run a marathon next month.” By breaking it down into smaller, realistic goals, you build momentum and confidence. You’re more likely to stick with your plan because it feels doable, and you can see progress without getting overwhelmed.  

Try the Pomodoro Technique 

The Pomodoro Technique, developed by Francesco Cirillo in the late 1980s, is a time management method designed to improve focus and productivity. By working in short, timed intervals (typically 25 minutes) followed by regular breaks, it minimises distractions and reduces mental fatigue.  

Using this technique can help overcome procrastination by creating a systematic approach to task management, enhancing focus and promoting consistent progress towards goals. 

Give it a go and see what you think. 

Use Positive Reinforcement 

Reward yourself for making progress. Set up a system where you give yourself a small reward for completing parts of a task. Positive reinforcement can make the process more enjoyable and encourage you to keep going. 

Breaking the Chains of Procrastination 

Are you ready to transform your life by breaking free from procrastination’s grip? Take the first step towards achieving your goals with purpose and determination today. 

Start slaying the productivity thief and reclaim your time. Your future self will thank you for it!