The Neuroscience of Procrastination

Kevin Shirley, Associate Broker (DC), ASP, GRI, e-PRO

We all procrastinate, some more than others. If you are prone to delaying tasks over time, it can cause a massive disturbance in your productivity. Some connect procrastination with laziness and a lack of willpower. However, studies now link this habit to your neurological makeup. Procrastination occurs as a result of the struggle between two different sections of the brain. It is basically an issue with human emotions instead of willpower.

The two parts of the brain responsible for procrastination behavior are the amygdala and the prefrontal cortex. The amygdala is an almond-shaped set of neurons responsible for our fear response and emotional processing. The amygdala is better known as a survival mechanism that keeps on scanning our lives’ terrain for any threat. As soon as it detects something “dangerous,” it starts releasing hormones that can change your physiology while allowing you to avoid the attack. Alternatively, the prefrontal cortex is responsible for self-regulation. The prefrontal cortex helps us to set and achieve goals.

The science behind procrastination

When you procrastinate, your brain basically dances between the emotional response and the limbic system. Procrastinators do not want to do something because they find the task frustrating, tedious, or it causes them anxiety. This emotional response is mainly rooted in the limbic system, which helps you decide whether a task is unpleasant or attractive. The amygdala promotes avoidance behavior while making you run from tasks that appear threatening. These internal threats lead to procrastination habits, and the tasks can get worse over time.

The prefrontal cortex attempts to help people ignore negative feelings while pushing them back to work. Even if the task seems unpleasant, this part of the brain can motivate you to execute it fast to get a reward. Researchers have conducted MRI scans of people who procrastinate regularly. Results show that procrastination causes multiple neural actions that prevent the prefrontal cortex from taking control. Therefore, people prone to procrastination keep on delaying otherwise essential tasks.

How to stop procrastination?

If you are also experiencing the habit of procrastination, it is good to find some trusted ways to win over the emotional responses.
Here are a few tips and tricks to help you deal with the neuroscience behind procrastination so that you can balance this equation:

• The first thing you need to do is live in the present instead of thinking a lot about the future. When you trigger your brain to focus on “now,” it will worry less about the negativities associated with the future. For instance, if you have to complete a project at the office, focus on how to execute it effectively instead of whether it will provide the desired results or not in the future.
• At the same time, boost your willpower and motivation to get things done on time. Try to suppress your limbic system’s response while listening to the prefrontal cortex to motivate you to do things on time.