Cycle of Procrastination

Living in a world where our work deadlines are constantly looming can be detrimental to our wellbeing. Our brains become conditioned to put off tasks that we know we should be doing, leading to a cycle of procrastination. Procrastination isn't always bad though, sometimes it can be useful and beneficial in certain ways. For example, when it comes to homework.

Procrastination is when we avoid a task we said we would do, even though it's not important and expecting our behavior to bring negative consequences. Obviously, it's irrational to do something you expect to harm you. But ironically, procrastination is the result of our bodies trying to protect us.

It is important to differentiate between deliberate task prioritization based on responsible time management and procrastination. Procrastination occurs when individuals intentionally avoid tasks they committed to, lacking valid justifications, despite anticipating unfavorable outcomes. Paradoxically, procrastination manifests as a protective response by the human body, specifically aimed at evading tasks perceived as threatening.

Upon realizing the need to complete the report, the brain reacts similarly to how it responds to imminent threats. The amygdala, comprising neurons involved in emotional processing and threat detection, initiates a fear response by releasing hormones, including adrenaline. This stress-induced panic can override the influence of the prefrontal cortex, which typically aids in long-term thinking and emotional regulation. Amidst the fight, flight, or freeze response, individuals opt to avoid the perceived threat by engaging in less demanding tasks. This response may appear extreme since it involves a deadline rather than a physical attack, such as encountering a bear. However, individuals are more inclined to procrastinate tasks that evoke negative emotions such as dread, incompetence, and insecurity. Studies conducted on university students who procrastinate reveal their heightened tendency to postpone tasks perceived as stressful or challenging.

Interestingly, the perceived difficulty of a task tends to increase during the procrastination phase. In an experiment, students were intermittently reminded to study throughout the day. While actively studying, most participants reported the experience as tolerable. However, when in a state of procrastination, they consistently rated the idea of studying as highly stressful, hindering their ability to commence the task. Procrastination predominantly stems from negative emotions, rendering certain individuals more susceptible to its allure. Those who struggle with emotional regulation and possess low self-esteem are more prone to procrastination, regardless of their time management skills. However, it is important to dispel the misconception that all procrastinators are simply lazy.

In the realm of the body and brain, laziness manifests as a lack of energy and general apathy. During periods of laziness, individuals are more inclined to engage in idle behavior rather than distract themselves with trivial tasks. On the contrary, many individuals procrastinate because they attach great importance to the task at hand. Procrastinators often express a heightened fear of failure, deferring tasks out of apprehension that their work will fall short of their high standards. Regardless of the underlying reasons, the consequences of procrastination often remain consistent. Frequent procrastinators are prone to experiencing anxiety, depression, persistent feelings of shame, elevated stress levels, and physical ailments associated with heightened stress.

Alarmingly, while procrastination adversely affects individuals in the long run, it temporarily reduces stress levels, reinforcing it as a coping mechanism for dealing with stressful tasks. So, how can we break the cycle of procrastination? Traditional beliefs advocated for cultivating discipline and adhering to strict time management practices. However, contemporary research suggests the opposite approach. Being excessively critical of oneself can exacerbate negative emotions associated with a task, intensifying the perceived threat. To disrupt this stress response, it is essential to address and diminish these negative emotions. Implementing strategies such as breaking tasks into smaller