Why Do We Procrastinate?
Have you ever said, “I’ll start tomorrow…” only for it to be the fifth day in a row? You are not alone! Procrastination is not due to laziness, it is often a struggle between your emotional brain and rational brain. The limbic system (emotional brain) seek comfort and avoid stress, while the prefrontal cortex (rational brain) nudges you toward long-term goals. Lots of times, if a task feels overwhelming, boring, unclear, your brain will opt for a quick pleasure (i.e., scrolling or snacking) instead of long-term effort.
Think about the task you are avoiding: what is it you are avoiding? Why is it hard to start?
Cognitive Beliefs that Contribute to Delay
Let’s play a quick game. Which of these sound familiar?
“I don’t have enough time to do it perfectly.”
“I work better under pressure.”
“It’s not urgent yet. I’ll do it later.”
If you answered yes to any of these, you are using common cognitive distortions associated with perfectionism, time optimism, and avoidance. These thoughts trick your brain into believing that delay is safer or smarter — when actually it creates stress and lowers productivity.
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Challenge Yourself: Write down the next task you are putting off. Then challenge the thought (e.g., “It has to be perfect” → “Done is better than perfect.”)
How to Defeat Procrastination (For Real)
Here are three science-based hacks that work:
The 5-Minute Rule: Tell yourself you’ll do the task for 5 minutes. Starting is usually the hardest part.
Time Blocking: Split your day into focused, time-specific slots, with specific goals on completion.
Reward Yourself: Motivation is driven by dopamine. To boost motivation, reward yourself when completing a task. It could be a coffee, a walk, a 4-minute rockout to your favorite song, etc.
Try it now: Take a very small task you have been procrastinating on and start a 5-minute timer. Ready, set… go!
