Let’s be honest, procrastination is something we all do. It’s often more tempting to watch our favorite shows or engage in hobbies than to tackle chores or pay bills. But why do we procrastinate, even when we know these tasks will eventually need our attention?
American psychologist Joseph Ferrari has explored this question and found that while everyone procrastinates at times, only about 20% of people are chronic procrastinators. So, what sets chronic procrastinators apart? It might have a lot to do with how our brains are wired, particularly the prefrontal cortex.
In our brains, there’s an ongoing battle between two key areas: the prefrontal cortex and the limbic system. The prefrontal cortex is responsible for planning, problem-solving, and focusing on tasks. Meanwhile, the limbic system deals with emotions, motivation, and rewards. When faced with a dull task like washing dishes, the limbic system often sees it as unappealing and less important than something more enjoyable, like watching videos.
However, the prefrontal cortex understands that doing the dishes now prevents them from becoming a tougher job later. This internal tug-of-war often sees the limbic system winning, especially for chronic procrastinators. Research indicates that people with lower executive function skills, such as planning and task initiation, tend to procrastinate more.
While it might seem harmless, procrastination can have negative effects on your health. In a study following students over a semester, those who procrastinated initially felt less stressed. However, by the end of the semester, they had lower grades, higher stress levels, and were more prone to illness. The pressure of last-minute work and the stress from procrastination took a toll on their well-being.
So, how can we overcome procrastination, especially if it’s a chronic habit? One effective strategy is setting personal deadlines. External deadlines, like those in group projects, can be even more helpful. Breaking tasks into smaller parts with deadlines can make them more manageable.
If deadlines aren’t enough, try reframing the task. While paying bills might seem boring, having your finances in order can be relaxing. Completing a task can feel just as rewarding as avoiding it.
If you know someone who procrastinates a lot, don’t enable them. Let them face the consequences of their actions. Experiencing the negative emotions from a poor test score or an overdue bill might teach their limbic system that procrastination isn’t beneficial, reducing the likelihood of future procrastination.
Do you have any great strategies to avoid procrastination? I’d love to hear them. For now, I suppose it’s time for me to tackle the cleaning I’ve been putting off.
Imagine you are the prefrontal cortex or the limbic system in a debate. Create a short skit with a partner where you argue for your side’s perspective on procrastination. This will help you understand the internal conflict that leads to procrastination.
Keep a diary for one week, noting down instances when you procrastinate. Reflect on what tasks you delayed, why you delayed them, and how you felt afterward. This activity will help you identify patterns and triggers in your procrastination habits.
Choose a task you have been putting off and break it down into smaller, manageable parts. Set deadlines for each part and try to complete them. Share your plan with a classmate and discuss how breaking down tasks can reduce procrastination.
Conduct a small research project on the effects of procrastination on health and academic performance. Present your findings to the class, highlighting the long-term consequences of chronic procrastination.
Gather in small groups and share personal strategies that help you overcome procrastination. Discuss the effectiveness of each strategy and compile a list of the best techniques. This will provide you with new ideas to manage procrastination.
Sure! Here’s a sanitized version of the transcript:
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Okay, I’ll admit it. I procrastinate… a lot. It’s just that watching shows or filling up my collection is much more interesting than cleaning or paying my bills. But let’s face it, we all procrastinate. And the question is: why? Why do we put things off when we know those tasks will still need to be done later?
Well, American psychologist Joseph Ferrari said that “We all procrastinate, but we aren’t all procrastinators.” His research has found that approximately 20% of people are what he defines as procrastinators—those who chronically procrastinate. So what’s the difference between a person who procrastinates and a chronic procrastinator? Research suggests it may have a lot to do with the brain’s prefrontal cortex.
Inside your brain, there’s a constant battle between two areas: the prefrontal cortex and the limbic system. The prefrontal cortex handles your executive functions: planning, problem-solving, and paying attention. The limbic system is involved in emotion, motivation, and reward. When you’re doing something kind of boring, like washing the dishes, your limbic system immediately reacts to the task as being undesirable. Since that task probably won’t make you happy, it deems it less important than something that will, like watching videos.
But your prefrontal cortex realizes that doing the dishes now will prevent food from getting crusty and gross, meaning the job’s easier now than it will be later. And this is the battle: these two areas are in competition, and more than we like to admit, it’s the limbic system that often comes out on top. That’s especially true for those chronic procrastinators. Research has found that people who have lower executive function in skills like planning, task initiation, behavioral inhibition, and organization also score higher on a procrastination scale.
It starts to explain why some people’s limbic systems may win that neural tug-of-war more than others’. And while we might say, “it’s not that bad! Some people are just procrastinators!” this completely overlooks the fact that procrastinating can be detrimental to your health. In one study that tracked students for a semester, those who procrastinated initially reported lower levels of stress. But by the end of the semester, procrastinators ended up with, on average, lower grades, higher overall levels of stress, and higher incidents of illness. The students didn’t do well under pressure, and the stress caused by procrastinating made some more prone to getting sick.
It’s probably no surprise that procrastinating is harmful. But how do we overcome our limbic systems and just do a task, especially if we’re chronic procrastinators? Setting personal deadlines is one way to help us get things done. And external deadlines are even better! If you’re a student working with a group, set small deadlines for everyone over the length of the project. And if deadlines don’t work, try to reframe the situation. Sure, paying bills is kind of boring, but having your finances in order does make you feel more relaxed, and accomplishing a task can feel just as good as avoiding one.
And if you know a chronic procrastinator, like me, don’t enable them! Let them experience the consequences of their actions. The negative emotions associated with a poor test score, overdue bill notice, or messy living space might be enough to teach the limbic system that procrastination is not beneficial! And they’ll be less likely to procrastinate in the future.
Let me know if you have any amazing strategies to avoid procrastinating. I need all the help I can get. For now, I guess I should get to that cleaning I’ve been putting off.
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This version maintains the original message while removing any informal or potentially inappropriate language.
Procrastination – The act of delaying or postponing tasks or responsibilities, often leading to stress or reduced productivity. – Sarah’s procrastination on her psychology project resulted in a last-minute rush to complete it before the deadline.
Psychology – The scientific study of the mind and behavior, exploring how people think, feel, and act. – In her psychology class, Maria learned about different theories of human behavior and how they apply to everyday life.
Emotions – Complex psychological states that involve a subjective experience, physiological response, and behavioral expression. – Understanding emotions is crucial for developing empathy and effective communication skills.
Motivation – The process that initiates, guides, and maintains goal-oriented behaviors, often influenced by desires or needs. – John’s motivation to improve his grades increased after he set a clear goal for his future career.
Planning – The process of making decisions about future actions to achieve specific goals, often involving setting priorities and timelines. – Effective planning helped Lisa manage her study schedule and reduce stress during exam week.
Stress – A psychological and physical response to demands or pressures that can affect mental and physical health. – Learning stress management techniques can help students cope with the pressures of school and personal life.
Grades – Evaluations of a student’s academic performance, often used as a measure of success in school. – Tim was pleased with his grades this semester, as they reflected his hard work and dedication.
Deadlines – Specific dates or times by which tasks or assignments must be completed. – Meeting deadlines is essential for maintaining good grades and avoiding unnecessary stress.
Tasks – Specific activities or pieces of work that need to be completed, often as part of a larger goal. – Breaking down large projects into smaller tasks can make them more manageable and less overwhelming.
Rewards – Positive reinforcements or incentives given for completing tasks or achieving goals, often used to motivate behavior. – Offering rewards for completing assignments on time can encourage students to stay focused and motivated.
