Breaking the Procrastination Cycle: Understanding the Brain and Practical Solutions

On my last blog I explored one of the competency areas under Battery and Wellbeing, which is all about having the energy charge to be effective. I got stuck deciding on this blog’s focus and found myself getting distracted with other tasks, like testing out my coaching app, which was fun and rewarding! As the deadline loomed, I turned to my back catalogue of coaching resources on procrastination!

We tend to procrastinate when we feel tired, distracted or overwhelmed. Some common causes include:

·       Fear of failure: Procrastination often arises from the fear that your efforts will result in failure, leading to reluctance to take action as a way to protect your self-esteem and avoid the discomfort of potential disappointment.

·       Excessive perfectionism: Perfectionism can cause you to procrastinate when you delay starting or finishing tasks because you feel your work won’t meet unrealistically high standards, causing anxiety and avoidance.

·       Lack of focus: A scattered attention span or an inability to concentrate can lead you to procrastinate, as you struggle to prioritise tasks or maintain momentum, often getting sidetracked by distractions. This could be linked to internal preoccupations, like uncertainty in direction or having no target to work towards.

·      Low energy levels: Physical or mental fatigue can contribute to procrastination. When you lack energy it’s harder to engage with tasks that require sustained effort, leading to a tendency to avoid starting them altogether. This could also be linked to something else, like a current worry in your present circumstances.

Procrastination has a lot to do with how different parts of the brain interact, particularly the prefrontal cortex and the limbic system. These areas are involved in decision-making, emotional regulation and reward-seeking behaviours. Here’s a breakdown of what happens in the brain when we procrastinate:

·      Prefrontal Cortex (PFC): This is the part of the brain involved in higher-order functions like planning, goal-setting, decision-making and impulse control. The PFC is essential for focusing on tasks, setting long-term goals and delaying gratification. When you’re trying to stay productive and stick to deadlines, the PFC is the part of the brain that helps you prioritise and manage those tasks.

·      Limbic System: The limbic system is the brain's emotional and reward centre. It’s responsible for processing emotions, managing stress and seeking immediate gratification or pleasure. A key player in the limbic system is the amygdala, which is involved in emotional responses like fear, anxiety and stress. When we feel overwhelmed by tasks, the limbic system may respond by triggering avoidance behaviours, like procrastination, to reduce immediate discomfort.

Procrastination is often about seeking instant relief from stress or discomfort. The limbic system pushes you to avoid unpleasant tasks (like a challenging project or boring activity) and instead seek immediate rewards. This could be scrolling through social media, watching a video or engaging in something fun, which provides instant dopamine (a reward-related neurotransmitter) hits. This avoidance provides short-term emotional relief but often leads to long-term stress as deadlines approach.

On the other hand, the PFC is responsible for delaying gratification - staying focused on the long-term rewards of completing a task, even if the immediate reward is absent. But this requires cognitive effort and emotional regulation. When the limbic system is more active (due to stress, anxiety or boredom), it can overpower the PFC, leading to procrastination. This is why we often feel like we’re at war with ourselves - wanting to be productive but seeking the comfort of immediate rewards.

To overcome procrastination, try these practical strategies:

1.    Strengthening the Prefrontal Cortex: Activities that enhance cognitive control and emotional regulation can help reduce procrastination. Practices like journaling or writing out thoughts helps you process emotions logically, using the PFC, and make more reasoned decisions.

2.    Break Tasks into Smaller Chunks: One effective way to combat procrastination is to break large, daunting tasks into smaller, more manageable pieces. This strategy reduces the emotional overwhelm that activates the limbic system, allowing the PFC to take the lead. Small tasks are easier to tackle, providing a sense of accomplishment that can motivate you to keep going.

3.    Create Immediate Rewards: To trick the brain into working for long-term rewards, it helps to associate immediate, small rewards with progress. For example, you can reward yourself after working for 25 minutes (the Pomodoro Technique) or completing a specific task.

4.    Eliminate Distractions: Remove or minimise temptations like social media, email and other productivity-draining activities. Try switching off your notifications to help create an environment that supports focus and productivity. If something else comes into your mind, write down to park it and come back to it later.

With a better understanding of the brain's role in procrastination and some practical strategies, you can break the cycle and become more productive. Try incorporating these tips into your daily routine and see what works best for you. Ask yourself: What small task can I tackle today to build momentum? How can I reward myself for staying focused on the bigger picture? Start small, stay curious and notice how even small changes can help you overcome procrastination.