Why Do We Procrastinate?
Experts explain the science behind procrastination.
Many people procrastinate, some chronically, but why do we do that? Is there a way to counteract procrastination, and does this habit ever bring benefits? In this blog, we explore the science of procrastination, what happens in the brain and can we change it?
Everyone procrastinates at some point in their lives. Whether it relates to paying a bill, making a doctor’s appointment, completing a school project, or meeting a work deadline, it is sometimes easier to put off important tasks we may not fully enjoy and would rather accomplish some other time. While for most people the act of procrastination may only happen every so often, for others it becomes a constant occurrence.
What happens in the brain?
According to Clinical Psychologist Cristina Moldovan PhD at PIH Health Washington Medical Office Building, procrastination results from a struggle between a person’s limbic system and prefrontal cortex of the brain.
“Your limbic system is an older part of the brain that is automatic and seeks out pleasure and/or avoids things that cause distress,” she explained. “Your prefrontal cortex is a newer part of the brain that helps with planning, decision-making and long-term goals. We all suffer at times from procrastination due to these fighting structures in our brains.”
A study showed that people who often procrastinate have a larger amygdala – the part of the brain responsible for emotions, particularly negative ones. Procrastinators have a less functional connection with the part of the brain which assimilates information and is implicated in decision-making, which means that procrastination is not so cut-and-dry and does not occur in just one region of the brain.
Researchers suggest that the anterior cingulate cortex is where the decision to procrastinate is made. They also developed an algorithm to predict a person’s tendency to procrastinate or not. Procrastination itself is not a mental health condition. However, it can be a problematic behavior if it becomes routine and causes distress.
Generally speaking, most people consider procrastination a negative habit. However, there are many cases when procrastination can be beneficial, even when the person does not intend for it to be. Procrastination can help people prioritize, engaging in aspects of their life that bring joy. Perhaps it’s ultimately better for your mental health if you go play that game of tennis instead of getting that project done. Furthermore, you might come back to that project with more energy and new insights because you stepped away to do something else. And some people work better under pressure and perform best when they have a strict deadline, even if they didn’t intend to wait until the last minute.
Helpful tips for overcoming procrastination:
- People who tend to procrastinate should set shorter deadlines rather than longer ones. If an activity may take too much time, try the “chunking” method by trying to split things up into manageable chunks and do them over time. For example, instead of cleaning your whole house, which can feel overwhelming, just commit to cleaning the sink today and the floors tomorrow.
- Giving oneself a reward after completing each step can be helpful.
- Some people benefit from enlisting others to hold them accountable for completing each small step.
- Setting deadlines can be a helpful tool when done correctly. People are more likely to complete a task with a one-week deadline or no deadline compared to being given a one-month deadline.
