The science of why we procrastinate and how to overcome it

We’ve all been there, staring at a task that needs to be done, feeling the pressure building up, and then finding ourselves scrolling through social media or watching Netflix instead. It’s called procrastination and it’s a common enemy for many of us. But why do we do it? And more importantly, how can we overcome it?

The Science of Procrastination

Procrastination is a complex phenomenon that has been studied by psychologists for decades. At its core, procrastination is a self-regulatory failure – a lack of control over our own behavior and impulses. It’s a gap between what we know we should be doing and what we actually do.

There are several reasons why we procrastinate, including fear of failure, lack of motivation, poor time management, and a feeling of being overwhelmed. These feelings trigger our brain’s fight or flight response, causing us to put off the task at hand and do something else that feels easier or more enjoyable.

Procrastination in my life

I remember my university days when I would always procrastinate on writing essays. The thought of having to write several pages on a topic I didn’t find particularly interesting was overwhelming. So instead, I would watch hours of TV, scroll through social media, or do anything else that kept me from having to face the task at hand. It wasn’t until I started breaking the task down into smaller, manageable parts that I was able to overcome my procrastination and get the work done.

Another example comes from my own experience with starting to exercise. I would always tell myself I would start tomorrow, or the next day, and before I knew it, a week had gone by and I still hadn’t done anything. It wasn’t until I found a workout buddy who held me accountable and encouraged me to stick with it that I was able to overcome my procrastination and make exercise a habit.

Overcoming Procrastination

So, now that we understand why we procrastinate, how can we overcome it? Here are some tips to help you get started:

1. Break the task down into smaller, manageable parts
2. Set a deadline and stick to it
3. Find a workout buddy or accountability partner
4. Use a planner or schedule to keep yourself organized
5. Find ways to make the task more enjoyable
6. Eliminate distractions
7. Reward yourself for a job well done
8. Practice mindfulness and focus on the present moment
9. Visualize success and the positive outcomes of completing the task
10. Believe in yourself and your ability to overcome procrastination.

Conclusion

Procrastination is a common problem, but it doesn’t have to be a permanent one. By understanding the science behind why we procrastinate and using the tips outlined above, you can overcome it and take control of your life. Remember, the most important thing is to believe in yourself and your ability to change. So, go ahead, take that first step, and start tackling those tasks you’ve been putting off!