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The information on this website is designed to offer self-care tips and recommendations based on evidence-based research and literature from professionals in each field. It is not intended to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any health-related decisions.
Are you a professional-crastinator? Is that even a term? Or is your procrastination holding you back from achieving your full potential? Procrastination is a neurological battle between two parts of your brain, signaling that something needs to be addressed. It could indicate burnout or stem from deeper core beliefs, emotional pain, or discomfort.
The term procrastination comes from the Latin word “procrastinationem,” meaning “a putting off from day to day.” When you find yourself procrastinating, don’t ask, “Why am I procrastinating?” but rather, “What’s causing my pain?” Procrastination can be a symptom of underlying issues. In this article, you will learn about the relationship between procrastination and the brain, how to use procrastination to identify areas that need attention, and how to strengthen the brain regions that help prevent future procrastination.
Procrastination and the Brain
Procrastination is an internal conflict between two parts of the brain: the limbic system and the prefrontal cortex. Research shows that procrastination involves voluntarily delaying important tasks and is linked to deficits in self-control. The prefrontal cortex is responsible for planning, decision-making, impulse control, and creative thinking. In contrast, the limbic system, which is the pleasure center and influences negative emotions, often overrides the prefrontal cortex, leading to procrastination.
A 2022 study found that those who procrastinate also tend to have a weaker anterior cingulate cortex. Just like in physical competition, overcoming procrastination requires training. The tips in this article offer an anti-procrastination brain training plan. This is your opportunity to take control and train your brain to overcome procrastination.
Unhelpful core beliefs, such as perfectionism, fear of failure, and feelings of being unloved, worthless, or unworthy, can empower the limbic system in this conflict. Remember, the key question is not “Why procrastination,” but “Why is the pain or discomfort causing this behavior?” By strengthening the areas of the brain that are losing the battle with the limbic system, you can better address these unhelpful thoughts and break through the procrastination barrier.
Overcoming Procrastination
Overcoming procrastination requires strengthening the areas of the brain that are losing their battle in this conflict and identifying and facing head-on the unhelpful thoughts that may influence procrastination.
Anti-Procrastination Brain Training
Mindfulness Meditation Multiple studies have shown that mindfulness meditation strengthens the prefrontal cortex and the anterior cingulate cortex while weakening the limbic system. Conducting 5-10 minutes of mindfulness daily over a five-week period significantly decreases procrastination behavior.
Voluntary Tenacity, Persistence, and Engaging in Challenging Tasks Decreasing procrastination can be achieved by exercising the anterior cingulate cortex through engaging in challenging activities. Those with higher levels of tenacity, resilience, and the ability to overcome complex tasks have a stronger anterior cingulate cortex. Research indicates that purposely engaging in challenging tasks or pushing through a lack of motivation strengthens this brain area, increasing resilience and reducing procrastination.
Identify Activities of Procrastination and Do the Opposite Identify your typical procrastination activities—scrolling on TikTok or YouTube shorts, shopping on Amazon, or watching TV shows. Replace these with more productive activities like mindfulness, breathwork, exercise, or other skills from this article. To overcome the limbic system’s dominance, plan ahead and create a strategy to win the procrastination battle.
Observing and Identifying the ‘Why‘ Tune into your body’s signals. Procrastination is a warning sign that something needs to be addressed. Ask yourself, “Why the pain?” instead of “Why the procrastination?” Identify unhelpful core beliefs your inner critic may be expressing. Have self-compassion for any pain you identify. If past trauma or significant pain is fueling your procrastination, consider scheduling an appointment with a licensed therapist for healing.
Sleep and Nutrition Quality sleep significantly increases the brain’s ability to regulate emotions, control impulses, and overcome procrastination. Sleep deprivation increases brain inflammation, causing it to run inefficiently. Similarly, an unhealthy diet with inflammatory foods, sugar, and dehydration can impair brain function, leading to increased procrastination. Ensure you sleep well and follow a balanced diet to support optimal brain function.
Taking control of procrastination is a journey that starts with understanding its roots in your brain’s functioning and addressing the underlying issues it signals. By implementing strategies like mindfulness meditation, voluntary persistence, and engaging in challenging tasks, you can train your brain to overcome procrastination. Additionally, identifying unhelpful core beliefs and replacing habitual procrastination activities with more productive ones will strengthen your resolve. Remember to practice self-compassion and seek professional help if necessary. Maintaining good sleep hygiene and nutrition supports your brain’s ability to function optimally. Embrace these changes, and you’ll break through the procrastination barrier, achieve your full potential, and live a more fulfilling life.
