Understanding Procrastination: Why We Delay and How to Stop

Let’s face it, you’ve known for the past 2 months that you’d have to give a presentation next week. But with each passing day, the will to work on your slide deck grew less. You’ve persistently told yourself that you’d get to it tomorrow. And yet, tomorrow never came.

Sounds familiar? Well, if so, you’re not alone. Approximately 88% of the workforce procrastinates. While it’s unlikely that most people wear procrastination like a badge of honor, we seldom do much to mitigate procrastinating ever again. And yes, there’s AI tools available now to assist in helping us get started or accelerate task completion, however, that doesn’t negate the fact that there’s work to be completed on a deeper internal level if we truly seek to understand why we procrastinate and overcome situations that are prime candidates for procrastination.

So, let’s dive a bit into the human brain.

Cognitive bias may be the reason we procrastinate. We often believe that tasks will be easier to handle in the future. But plot twist, we’re generally pretty bad at predicting how we’ll feel in the future. This is referred to as affective forecasting.

Research using fMRI neuroimaging reveals that the dorsal medial prefrontal cortex plays a key role in our cost-benefit calculations. The more your brain underestimates the effort needed for future tasks, the more likely you are to procrastinate.

Various psychologists have identified several drivers of procrastination, including low self-confidence, anxiety, lack of structure, and the inability to motivate oneself to complete unpleasant tasks. Procrastination is also linked to rumination - which is when we fixate on negative thoughts.

Feeling bored, a lack of belief in your abilities, fear and anxiety, perfectionism, and distractions all contribute to procrastination. If a task seems boring or unpleasant, if you doubt your abilities, if you fear judgment, or if you're surrounded by distractions, you're more likely to delay getting started.

Strategies to overcome procrastination.

Procrastination can be a tough habit to break, but there are several strategies you can use to overcome it. Here are some practical steps to help you get started:

1. Set Clear Goals

Break your tasks into specific, actionable steps. This approach makes them less daunting and provides a clear roadmap to follow. 

2. Use the Pomodoro Technique

Work for 25 minutes, then take a 5-minute break. This method helps maintain focus and prevents burnout. 

3. Eliminate Distractions

Identify what typically pulls your attention away and create an environment that minimizes these distractions. This might mean turning off notifications or finding a quiet place to work.

4. Set Deadlines

Even if they’re self-imposed, deadlines can create a sense of urgency and help you stay on track.

5. Reward Yourself

If you’re driven by tangible rewards, give yourself a small treat for completing a task. This positive reinforcement can make the process more enjoyable and motivate you to keep going. 

6. Address Cognitive Biases

Confront the belief that a task will be easier in the future. Envision your future self—confident, fully prepared, less stressed. This practice, known as episodic future thinking, involves projecting yourself into the future to pre-experience an event.

7. Try Behavioral Activation

This therapeutic technique from Cognitive Behavioral Therapy (CBT) encourages engaging in activities aligned with your values and interests, even when you’re not motivated. For instance, if you enjoy listening to music, play your favorite album while working on a task. This can create a positive association and motivate you to complete the task.

8. Practice Self-Compassion

Be kind to yourself when you slip up. Recognize that everyone procrastinates occasionally and focus on your progress, not your setbacks.

By incorporating these strategies into your routine, you can start overcoming procrastination and boost your productivity. Just remember, you don’t have to be a procrastinator forever; you just need to find a method that’ll pull you out of habitually putting things off.