Stop Stalling: The Science Behind Procrastination and How to Overcome It

Procrastination can be a major roadblock to achieving your goals. We put things off until the last minute, and then scramble to get them done, often with less-than-ideal results. But why do we procrastinate? How can we overcome this tendency? How do we stop stalling?

In my studies, I have found the science behind procrastination to be as complex and multifaceted as the number of people offering advice around it. We know that at its core, procrastination is driven by our brain’s reward centre. When we put off a task, we experience a temporary sense of relief, which reinforces the behaviour. However, this temporary relief is often followed by a sense of guilt or anxiety, which only serves to reinforce the cycle of procrastination (I also see this in the genomic testing results we receive after testing clients).

In addition to this reward-driven cycle, there are a number of other factors that contribute to procrastination. These include fear of failure, lack of motivation, and poor time management skills. Fortunately, there are a number of science-backed tips that can help us overcome these barriers and achieve our goals (and I’ve provided almost 8hrs of video, 90+ downloads, and more in my course that you can find on Udemy by clicking here).

  1. Understand the root causes of procrastination.

Look at me! Always going to ‘root cause’. 😉 To overcome procrastination, it’s important to understand the root causes of the behaviour. Take some time to reflect on why you procrastinate. Is it because you’re afraid of failure? Are you lacking motivation? Do you have poor time management skills? Once you understand the root causes of your procrastination, you’ll be more apt to begin addressing them.

  1. Set specific, measurable goals with deadlines.

Setting specific, measurable goals with deadlines can help you stay on track and avoid procrastination. When you have a clear goal in mind, it’s easier to stay motivated and focused. Make sure your goals are realistic and achievable, and break them down into smaller, manageable tasks. Setting these smaller, more specific goals will also be more advantageous if you struggle with ADHD, etc. (as I do). Breaking things down into smaller, quicker ‘wins’, and using the outline as a suggestion may prove helpful.

A dual-bell alarm clock sits at the back of a desk. Part of a computer keyboard, an open book, and a pencil cup are all seen around the desk as well.
  1. Use a timer to break tasks into manageable chunks.

Breaking tasks into smaller, manageable chunks can make them feel less overwhelming (especially if you tend to lose focus). Use a timer to work on a task for a set amount of time, then take a short break. This can help you stay focused and productive without feeling overwhelmed.

  1. Focus on the process, not the outcome.

When we focus too much on the outcome of a task, we can become overwhelmed and discouraged. Instead, try focusing on the process. Celebrate small wins along the way, and don’t be too hard on yourself if things don’t go exactly as planned.

  1. Find an accountability partner.

Having someone to hold you accountable can be a powerful motivator for most of us. Find an accountability partner, whether it’s a friend, family member, or coworker. Share your goals with them, and check in regularly to update them on your progress.

  1. Use positive self-talk.

The way we talk to ourselves can have a big impact on our motivation and productivity. Use positive self-talk to help you stay motivated and focused. Instead of beating yourself up for procrastinating, try saying something like “I’m capable of getting this done” or “I’m making progress.”

  1. Take care of your physical and mental health.

Our physical and mental health can have a big impact on our motivation and productivity. Make sure you’re getting enough sleep, eating a healthy diet, and taking breaks when you need them. Practice stress-reducing activities like yoga, meditation, or deep breathing.

  1. Reward yourself for progress.

Finally, don’t forget to reward yourself for progress. When you reach a milestone or accomplish a goal, celebrate! Treat yourself to something you enjoy, whether it’s a favourite snack, a relaxing bath or something bigger, like a weekend getaway.

Let’s Get On With It Already

By implementing these strategies, you can train your brain to prioritize long-term goals and break free from the cycle of procrastination. Remember, procrastination is a habit, and like any habit, it can be broken with the right mindset and strategies.

If you’d like help with this, don’t forget that I’ve shared this link to a course I currently have published on Udemy (even if it’s a bit cringeworthy at times – given I was a bit less experienced in recording course material). Head over there and get this procrastination elimination party started!


    Sources:

    1. Ferrari, J. R., O’Callaghan, J., & Newbegin, I. (2005). Prevalence of procrastination in the United States, United Kingdom, and Australia: Arousal and avoidance delays among adults. North American Journal of Psychology, 7(1), 1-6.
    2. Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65-94.
    3. Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115-127.

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