Procrastination involves a complex interplay of brain functions. The limbic system, responsible for emotions, often clashes with the prefrontal cortex, associated with planning and decision-making. Dopamine, a neurotransmitter linked to motivation and reward, also plays a role. When tasks seem less rewarding or more daunting, the brain may prioritize immediate gratification, leading to postponement.
Psychological factors
Starting from here, procrastination is often linked to various psychological factors. If you are aware of yourself delaying things all the time, try to identify your psychological reasons:
- Fear of failure is combined with low self-esteem: If I can not do it well enough (for others), why should I do it anyway?
- Perfectionism: I will do it when I am sure that is perfect.
- Difficulty with self-regulation: Everything is a mess, I have a lot of priorities now.
- Lack of motivation: Why do I need this anyway?
- Task aversion: I hate so much to do this.
- Feeling overwhelmed by the task at hand: It is too much, too complicated, over my knowledge.
Delay things can also stem from various quirky reasons:
- Fear of success: I am not comfortable with people saying all these good things about me.
- Finding comfort in the rush of last-minute pressure.
Sometimes, it’s about avoiding the discomfort of a task rather than the task itself.
What’s the oddest reason you’ve encountered for not doing things in time?
Therapy
Understanding these underlying factors is crucial in addressing and overcoming this process. Therapy involves exploring the root causes behind it.
Techniques are used to challenge negative thoughts and limiting beliefs like those above mentioned as psychological factors.
I observed that people who exhibit this type of behavior usually:
- set unrealistic goals: too much, too complex, too early, etc., so they develop strategies to overcome avoidance behaviors.
- have low self-respect because of feelings of disappointment or guilt for not meeting their expectations or commitments.
- have poor relationships due to broken promises or postponing shared responsibilities.
Procrastination can strain relationships if it leads to unfulfilled promises or neglect of shared responsibilities. It’s essential to communicate openly about time management and commitments to maintain healthy relationships. Addressing procrastination together, setting realistic expectations, and supporting each other in managing tasks can strengthen relationships.
Procrastination can manifest differently at various stages of life. Younger individuals might struggle due to learning time management skills, while older adults might procrastinate due to different priorities or feeling overwhelmed by responsibilities. As people age, they might develop better strategies to manage procrastination, but it can still be a challenge for many regardless of age.
Exercise
An exercise I tested with several clients had almost spectacular results. I started from a principle that I formulated and people resonated with:
Procrastination is the result of the moment we fail to superimpose action over intention. In other words, when the intention appears, the initiation of the action is mandatory. Initiation and not necessarily the whole action. It will naturally follow.
Example: I’m lying on the sofa thinking that I have to finish the work that I’ve been putting off for a while because I don’t like it. And because I don’t like it, I always find something else to do. What do I have to change now?
In the seconds when I think that I have to finish the work, I also change something in the position of my body (no, I don’t turn to the other side): I move towards the workspace. I can just write a phrase or search for information. Or I can organize my materials. I signal to my brain that I intend to act and it will support my decision. I may not finish my work now, but the satisfaction I get from having done something is motivating enough to keep me going.
Intention without support of motricity, of action, remains a burden that we carry and increases with every other thought. Intention doubled by at least one segment of the action becomes the engine of our state of motivation and contentment.
