The biology behind procrastination and how to beat it

Do you ever find yourself daydreaming about completing that big project, only to realise you’ve been staring at a blank document for the past hour? You’re not alone! Procrastination (aka the act of delaying or postponing tasks) is a widespread phenomenon affecting millions around the globe. But what exactly makes us procrastinate? And more importantly, how can we overcome it? Let’s delve into the science behind procrastination and reveal some powerful strategies to conquer it.

Procrastination has biological roots

Procrastination is often mistaken as a time management issue, but it’s more complex than that. The root of procrastination lies in our brains, particularly in the struggle between the prefrontal cortex and the limbic system. The prefrontal cortex, our brain’s logical decision-making hub, often loses the battle to the limbic system, the seat of immediate gratification and pleasure.

Additionally, the fear of failure, perfectionism, and decision paralysis are psychological triggers that feed procrastination. It’s not just about being lazy; it’s a mental tug-of-war between the now and the future.

4 ways to overcome procrastination

Break tasks into manageable chunks

Looking at a big project can be overwhelming, resulting in analysis paralysis. Breaking it down into smaller tasks makes it less intimidating and easier to start.

The 2-minute rule

According to productivity expert, David Allen, if a task takes less than 2 minutes to complete, do it right away. With this simple rule, you’ll be amazed at how many tasks you can clear off your list.

Use positive reinforcement

Reward yourself after completing a task. This not only makes the process enjoyable but also leverages your brain’s dopamine-driven reward system.