Have you ever put off a task you knew you needed to do, even though you expected negative consequences as a result? If so, you’re not alone. We’ve all experienced the cycle of procrastination at some point. But why do we keep procrastinating even when we know it’s bad for us?
To be clear, putting something off isn’t always procrastination. Responsible time management involves deciding which tasks are important and which ones can wait. Procrastination is when we avoid a task we said we would do, for no good reason, despite knowing that our behavior will bring negative consequences. It’s irrational to do something that we expect will harm us. However, procrastination is actually the result of our bodies trying to protect us, specifically by avoiding a task that we see as threatening.
When you realize you need to complete a task, your brain responds in the same way it would to any incoming threat. Your amygdala, a group of neurons involved in emotional processing and threat identification, releases hormones like adrenaline, which trigger a fear response. This stress-induced panic can overpower the impulses from your prefrontal cortex, which usually helps you think long-term and regulate your emotions. It’s during this fight, flight, or freeze response that you decide to handle the threat by avoiding it in favor of a less stressful task. This response might seem extreme – after all, it’s just a deadline, not a bear attack. However, we’re most likely to procrastinate tasks that evoke negative feelings, such as dread, insecurity, and a sense of incompetence. Studies of procrastinating university students have found that participants were more likely to put off tasks they perceived as stressful or challenging.
The perception of how difficult a task is increases while you’re putting it off. In one experiment, students were given reminders to study throughout the day. While they were studying, most reported that it wasn’t so bad. However, when they were procrastinating, they consistently rated the idea of studying as very stressful, making it difficult to get started. Because procrastination is motivated by negative feelings, some people are more susceptible to it than others. People who have difficulty regulating their emotions and those who struggle with low self-esteem are much more likely to procrastinate, regardless of their time management skills. It’s a common misconception that all procrastinators are lazy. In the body and brain, laziness is characterized by a lack of energy and general apathy. When you’re feeling lazy, you’re more likely to sit around doing nothing than to distract yourself with unimportant tasks. In fact, many people procrastinate because they care too much. Procrastinators often report a high fear of failure, putting things off because they’re afraid their work won’t meet their high standards.
Regardless of the reason for procrastination, the results are often the same. Frequent procrastinators are likely to suffer from anxiety and depression, ongoing feelings of shame, higher stress levels, and physical ailments associated with high stress. Worst of all, while procrastination hurts us in the long run, it does temporarily reduce our stress level, reinforcing it as a bodily response for coping with stressful tasks.
So, how can we break the cycle of procrastination? Traditionally, it was thought that procrastinators needed to cultivate discipline and practice strict time management. However, today, many researchers believe the opposite. Being too hard on yourself can add additional negative emotions to a task, making the threat even more intense. To combat procrastination, it’s important to focus on positive emotions and motivation, rather than discipline and punishment. Some strategies for overcoming procrastination include setting achievable goals, breaking tasks down into smaller steps, finding a supportive accountability partner, and rewarding yourself for small victories. Remember, it’s okay to take breaks and give yourself time to recharge. The key is to find a balance and not let procrastination become a habit.
Write a short essay about a time when you procrastinated. Describe the task you were avoiding, the feelings you experienced, and the consequences of your procrastination. Reflect on why you think you procrastinated and what you could have done differently.
In groups of three, role-play a scenario where one person is the ‘brain’, another is the ‘task’, and the third is the ‘procrastinator’. The ‘brain’ should explain the threat response, the ‘task’ should try to convince the ‘procrastinator’ to complete it, and the ‘procrastinator’ should express their feelings of stress and avoidance. Discuss the role-play afterwards.
Choose a task you’ve been putting off because it seems difficult. Break it down into smaller steps and write them down. Rate each step on a scale of 1-10 for perceived difficulty. Then, start working on the task, rating the actual difficulty after each step. Compare your perceived and actual difficulty ratings.
Create a mind map of the consequences of procrastination, both short-term and long-term. Use the information from the article and your own experiences. Share your mind map with the class and discuss the different consequences.
Develop a personal action plan to combat procrastination. Include strategies such as setting achievable goals, breaking tasks down, finding an accountability partner, and rewarding yourself. Implement your plan over the next week and keep a journal of your progress. Reflect on what worked and what didn’t, and adjust your plan accordingly.
Procrastination – the act of delaying or postponing something
Example: “I’m guilty of procrastination – I always put off doing my homework until the last minute.”
Time management – the act of organizing and planning the use of one’s time
Example: “Good time management is essential for success in school and work.”)
Task – a piece of work to be done or undertaken (Example: “I have a lot of tasks on my to-do list for today.”
Prefrontal cortex – the front part of the brain that is involved in planning, decision-making, and problem-solving
Example: “The prefrontal cortex is responsible for controlling our impulses and making good decisions.”
Amygdala – a part of the brain involved in the processing of emotions and the identification of threats
Example: “The amygdala plays a key role in the body’s stress response.”
Adrenaline – a hormone produced by the adrenal gland that increases heart rate and blood pressure
Example: “I get a rush of adrenaline when I go bungee jumping.”
Panic – a sudden feeling of fear or anxiety
Example: “I had a panic attack when I realized I left my phone at the store.”
Incompetence – lack of ability or capacity to do something
Example: “I feel a sense of incompetence when I can’t figure out how to use a new software program.”
Insecurity – a lack of confidence or assurance
Example: “I struggle with insecurity when I have to give a presentation in front of a large group of people.”
Susceptible – likely to be affected or harmed by something
Example: “I’m more susceptible to getting a cold when the weather is cold and wet.”
Regulation – the act of controlling or directing according to rule
Example: “Proper regulation of emotions is important for maintaining mental health.”
Self-esteem – confidence in one’s own worth or abilities
Example: “Low self-esteem can lead to negative thoughts and behaviors.”
Laziness – the habit of avoiding physical or mental effort
Example: “I’m trying to break the habit of laziness and get up early in the morning.”
Apathy – lack of interest, enthusiasm, or concern
Example: “I feel a sense of apathy when I’m stuck in a job I don’t enjoy.”
Distract – divert the attention of
Example: “I try to avoid distractions when I’m working on a project.”
Perceive – become aware or conscious of
Example: “I perceive the task as being more difficult when I’m procrastinating.”
Stressful – causing anxiety or worry
Example: “I find public speaking to be extremely stressful.”
Anxiety – a feeling of worry, nervousness, or unease
Example: “Anxiety can be debilitating if it’s not managed properly.”
Depression – a feeling of severe despondency and dejection
Example: “Depression is a common mental health disorder that affects millions of people worldwide.”
Shame – a feeling of guilt or dishonor
Example: “I feel a sense of shame when I don’t live up to my own high standards.”
