Please, someone help me stop procrastinating
Well my friends, today has been one of those days. I just cannot get it together. I have a MOUNTAIN of things to do, and do you think I’ve done any of them? The answer is a big, fat no. I don’t even know why. I’m usually quite highly motivated, and I love writing and researching, but today is just not my day. I’m feeling a bit tired, unmotivated, unable to prioritise, and unable to make a start. I am feeling a bit lost today, perhaps even a feeling of being overwhelmed by ‘stuff’, and I’ve been unclear why.
I wondered if it was just that I need a good break. And I mean real break, a fun one perhaps involving the beach, or a little holiday. Not one of those ‘breaks’ where you end up doing laundry, or cleaning the house, or doing a week’s worth of cooking so you don’t have to some time later in the week. I mean a real break. But I don’t know that’s the problem. I think I’m just suffering from a severe case of procrastination.
That is my motivation for today’s blog – trying to get to the bottom of procrastination. It is universal, and it can be beyond frustrating. So when I finally felt like I wanted to do some research (after what seemed like an eternity), I discovered some interesting procrastination facts.
Procrastination facts – our brains are to blame
It turns out I’m perfectly normal (well that’s my story and I’m sticking to it). Procrastination happens because science has programmed us this way. That’s right, we procrastinate thanks to science. Our brains are the culprits. Our brains are wired in such a way that procrastination happens when our limbic system and our prefrontal cortex are faced with a dilemma.
The limbic system
Our limbic system is one of the more dominant parts of our brain, and is on automatic pilot. It controls our mood and our instinct. The limbic system controls our basic emotions such as fear, anger and pleasure.
The limbic system is also home to our ‘fight or flight’ response. An example of this is when our limbic system tells us to run away from a wild beast, or stay away from open flames. Our limbic system is the voice of reason when it comes to removing us from unpleasant tasks.
The prefrontal cortex
Another part of the brain at play here is our prefrontal cortex. This is a weaker part of the brain that assimilates information and helps us to make decisions. It is the prefrontal cortex that helps us to complete tasks. Unlike the limbic system, it is not on automatic pilot. It requires effort in order to function.
When the limbic system and the prefrontal cortex are at odds
Once we have lost our focus on a task (thanks to the prefrontal cortex), the limbic system takes over.
When we are feeling overwhelmed, our amygdala (part of the limbic system) has some different responses. Say we have a particular task that just feels too hard. Our limbic system, specifically our amygdala, either decides to fight (resist) or flight (ignore). This is when we stop what we’re doing and decide that we’d rather play Candy Crush and eat chocolate.
This is our brain’s way of protecting us from something negative. Our brains naturally want us to feel good. If the task is likely to produce dopamine (a neurotransmitter that helps us focus and gives us reinforcement) then our brain urges us to do that rewarding task and ignore the other task.
Be kind to yourself
So you are completely normal when you procrastinate. The limbic system wants to avoid an unpleasant or undesirable activity, and our brain wants us to do activities that produce dopamine, making us feel good.
Don’t beat yourself up too badly if you suffer from procrastination. At least now you know there is a scientific reason as to why it happens. There is nothing wrong with you. However, now that you know more about procrastination, there are things you can do to help manage it and get you back on track. It is worth considering the real reasons why your brain wants to resist the activity in the first place. Let’s take a look at some main causes.
Some key causes of procrastination
Lack of motivation
It is very normal to put off cleaning the oven or scrubbing the shower. For most people these are not highly desirable tasks, and usually we don’t feel a sense of excitement about doing them. But the fact is, if they have to be done, they have to be done. We might need to ask ourselves if we need to readjust our attitude. It might be our attitude that is preventing us from feeling motivated. Perhaps we need to evaluate why we think that every thing we do has be interesting, and perhaps we need to consider that tasks that may not be riveting can still take us step by step to where we need to be in the future.
Lack of knowledge or skill
This is a really common one. If you don’t know how to do something it’s only natural that you will avoid it. The only way you’ll get around this one is to find out how to do it, and this may involve seeking help from other people. It is always satisfying to learn something new, even though it may be difficult, so persist with it and feel the rewards when you have mastered it.
Fear of failing
Sometimes people put off doing something for fear that they will be no good at it, that they will fail, and they will end up looking or feeling foolish. My take on this one is that it is better to have tried and failed, than to have given up before you’ve even started. We can certainly change our mindset and the way that we approach tasks. I have written about mindset before, and I encourage you to have a look here:
https://winningcareerfromhome.com/create-an-abundance-mentality
Now that I’ve got that off my chest I’m feeling re-energised and ready to go! My career from home is calling me, and it’s saying ‘get back to work now’. I am ready.
How do you deal with procrastination? Leave me a comment or a question here and I’m happy to help.
I really like this article and the cool thing about it is it is motivating. I admit I find myself procrastinating a lot lately. The reason being I am not as healthy as I use to be and my health issue causes some task to be difficult. So for me, my lack of motivation does come from the task being undesirable due to the pain they cause. But know that I know I don’t have to be so hard on myself it actually gives me a reason to take it step by step. Thanks for this information!
Hi Melissa, taking things step by step is always a great way to make progress. It’s no wonder you aren’t feeling motivated to do something when that very thing causes you pain. I’m sorry to hear that. Achieving even small steps gives us motivation and the positive reinforcement that we need to keep going. I’m learning as I get older that I need to be kinder myself. I wish you all the very best Melissa, and I thank you for sharing your thoughts here.
Cheers
Melissa
I have yet to master this enemy. I find he creeps up and takes residence for days and weeks at a time. I fight back taking it step by step. I will write for shorter intervals. This frees up a little more of my time and eases the tension and stress that procrastination brings on. I hope this helps you and anyone else reviewing this comment.
Hi Corey, your comment did make me chuckle. I pictured a creature lurking about tempting you with fun things. I’m glad you can fight him off. I like your strategy of writing for shorter intervals, I think that’s a really smart way to do it. Even if we achieve something small it gives us the motivation and the reinforcement to continue. Thanks so much Corey for sharing your thoughts here.
Cheers
Melissa
Hey Melissa, I think most of us procrastinate home-jobs and work simply because we’re trying to accomplish too much in a short space of time meantime our brains are fighting for some time off, a change of scenery and basically some ‘me’ time. I think we’re all becoming burnt out.
Nowadays instead of working day after day with no time off as I used to do, my wife & I have made a plan to accomplish all the house chores on evenings within the week and take weekends off to fully recover from the week’s work. We get out for long walks, receive a load of fresh air and enjoy time spent doing something other than work, then come back to start the week fully refreshed.
Creating a work-life balance took some adjusting for myself but overtime works great for us,
Simon.
Hi Simon, I hear you. I think that’s something many of us do – try to accomplish too much in a short space of time. I think it’s very healthy for you and your wife to take the weekends off. My husband and I have not managed to accomplish this yet but hoping that if we put the work in now it will allow us that in the future. Anyway thanks Simon for stopping by. I always appreciate your thoughts here. Take care.
Cheers
Melissa
Hi Melissa,
Another fabulous post. Loved it that we can blame our brains for procrastination. It will make me feel so much better when the ironing doesn’t get done. Or I fall behind with the housework.
So much content and found it so interesting.
Thank you.
All the best,
Jill
Hi Jill, thanks for visiting. Yes I found it rather encouraging too. As someone who doesn’t love housework I thought it was quite a handy development! Thanks for sharing your thoughts here Jill.
Cheers
Melissa
Quite interesting post! I find it insightful.
Procrastination is actually a thief of time. The fear of failing is one area I had to attend to in my personal life before I started getting rid of procrastination. Some may be different from mine – we all have one thing or the other that makes us procrastinate. I also liked the way you talked about the limbic system and the prefrontal cortex as relating to the issue of Procrastination.
Thanks
WealthyBen
Hi WealthyBen, I love it – “thief of time”. You are so right there, it’s a perfect description of procrastination. I’m glad you found out the thing that was holding you back, and I appreciate you sharing that here.
Cheers
Melissa
We procrastinate at some point or the other in our lives. The bad thing is if we allow it get to us, then we are headed for failure. Most often I found out that there is an underlining factor that leads me to procrastinate my schedule or events, unfortunately, I don’t always realize these factor but with motivation, as you pointed out, I feel obliged to carry on.
Hi Peter, there is always an underlying factor for our procrastination even if we don’t realise it at the time. Every now and then it’s not so bad is it. Thanks for sharing your thoughts here.
Cheers
Melissa
I really loved this post. You taught me a lot about procrastination.
I used to procrastinate a lot. I’m a lot better now since I taught myself some discipline but I still procrastinate from time to time.
I didn’t know procrastination occurred while facing a dilemma. That really makes sense.
Thank you for sharing your knowledge on this!
Hi Ben, I’m glad you liked the post. I think we all procrastinate from time to time, and it’s just human nature. I’m glad you got something out of it, and thanks for taking the time to share your thoughts here.
Cheers
Melissa
Melissa,
I found the best way to deal with procrastination is to make a work list with a time limit.
I make this list the night before, I have several task that have to be done daily, some that are just done on certain days. I give a time limit to each task. I give myself some time in between task to relax or if a task takes too long. Check off each task when done. Do not do other task while doing present task. Get a note book to write things down for tomorrows task list, don’t stop what you are doing.
After using this method for a while it becomes habit and things actually get done. I find it takes less time to get things done with this method and I have more free time to not worry about things undone.
Have you every tried a daily task list, I learned this from a time management course 20 years ago.
John
Hi John, you sound super organised! I do make lists and set goals, but I still find that sometimes even when I’ve put things on a list I don’t want to do them. I find every excuse under the sun to put it off and do a more fun task. But I certainly agree that daily lists are an excellent tool, and notebooks are great (I carry one in my bag with me at all times!). Thanks for sharing your thoughts here.
Cheers
Melissa
Great article! I usually fight procrastination by getting things checked off m list first thing in the morning, This way if those familiar feelings of ” I can do it later” creep in, I have already accomplished so much I know it is OK to take a little time for myself. Self care is very important, and the more we ignore it the better the chances will be that we go back to old habits!
Hi Amanda, I think lists are great and the feeling of ticking something off the list is so rewarding, isn’t it? You are right, seeing that have completed a few things does seem to make it more OK to take some time out. Thanks so much for stopping by and sharing your thoughts.
Cheers
Melissa