By: Camila Almeida, CHAMP Scientist
The Merriam-Webster dictionary
defines procrastination
as “to delay doing something until a later time because you do not want to do
it.” Research shows that people do it to some extent. Procrastination can
reduce your effectiveness at work and affect your performance across all domains of Total Force
Fitness (TFF), including
physical, nutritional, mental, and social. This type of behavior can make you
opt for processed food instead of cooking a healthy meal, delay starting a workout routine or a regular mindfulness meditation practice,
put off a difficult conversation, forget to pay that important bill, or hold
off getting a symptom checked.
I’m not a chronic
procrastinator, but some days slip by and I don’t get anything done. Over time,
I combined my personal traits with my background in neuroscience to identify
the reasons why I procrastinate. I came up with simple and effective ways to
overcome them. The following is not a comprehensive list of the behavioral and
emotional reasons that drive procrastination, just my own experience. And it’s
my hope that you can learn from it.
I don’t know where to start
When I first heard
about prepping freezer meals in large batches, I knew it was the solution for healthy dinners without spending
hours in the kitchen every night. I wanted to try it, but because I didn’t know
where to start, I put this project off for a few months. I thought about common
ingredients for different recipes to reduce waste, my family’s preferences, and
foods that freeze well. Eventually, I gave up because I felt overwhelmed.
The roadblock I faced for
this project relates to the fact that the human brain can only temporarily hold
on to the information it needs to complete a task. This cognitive ability is
known as working memory. I tried to create a mental whiteboard with
potential meals for my family. By the time I tried to assess if the required
ingredients freeze well, the mental meal list was gone.
When you feel
overwhelmed by a big project and procrastinate because you don't know where to
start, take the time to plan the phases and break
down the tasks. Don't overload your working memory by trying to
figure it out just in your mind.
I also use this
planning-before-acting strategy when I have a lot on my plate and find it hard
to prioritize. With my pen and paper, I list tasks, assign deadlines, estimate
time for completion, group similar tasks together, and tackle them one at a
time.
The bottom line is
that the brain’s capacity to hold on to information is limited and temporary.
It’s impossible to manage lots of information mentally. People sometimes
procrastinate when dealing with multi-step projects because they can't
visualize all the steps necessary for project completion.
The task at hand is complex or difficult
Some tasks are complex
and time-consuming and simply can't be broken down. I know how to do them. I
just lack the motivation to start because I know what awaits me. My hack to get
unstuck when I have to deal with long, hard, daunting tasks is to work on
something else that is quick and easy for about 30 minutes. The brain like to
get things done, and it rewards us with dopamine
release. This brain chemical also increases our overall drive and motivation.
In other words, task completion gets us in the mood to get things done.
Sometimes, I perceive
the task is much worse than it actually is. For example, when I have to unload
the dishwasher. My perception of this task is that it's boring and long, so I
avoid it at all costs. When I timed how long it took me to unload, I realized
that it only took me 5 minutes to get the job done. I still find it boring, but
now I know that it's not long at all. I dread emptying the dishwasher, which
happens daily, but I tell myself, “It only takes 5 minutes and you can do it
now.” There's some neuroscience in here too: You can always learn something new
and relabel how you perceive specific tasks.
I’m too distracted
Both internal and
external distractions often get in the way of finishing my to-do list. Internal
distractions are thoughts that constantly pop into my mind—things I need to
do, problems I need to solve, or even creative ideas for another project. The
moment those thoughts enter my mind, they grab my attention. If I try to hold
onto them, I can’t focus on the task at hand. If I give in to the temptation of
quickly taking care of whatever grabbed my attention, I risk not finishing the
important task I’m working on. Because I know that my working memory capacity
is limited and temporary, I simply write that thought down and refocus on the
task. This way, I clear my working memory to fully focus on what matters and
let go of the fear of forgetting that important thought.
I don’t want to do it
The final reason why I
procrastinate is that I just don't want to do what I’m supposed to do. For
example, when I have to deal with difficult conversations. The thought of it
triggers negative emotions, and I tend to avoid it altogether. Human biology
has evolved to avoid risks. The only way to overcome this feeling is to use
reasoning. I think about the long-term benefits of having this conversation,
and I weigh the disastrous consequences of unsolved conflicts in my relationship. Most of the
time, it’s worth it to take that risk. After everything is resolved, I
intentionally hold on to feeling satisfied and relieved. Basically, I taught myself
that the long-term benefits of re-taking this risk in the future outweigh the comfort
of choosing the easy way.
Another example is my
relationship with regular exercise,
which requires me to give up immediate gratification over long-term goals. I
can always find an excuse to skip my workout, but I know better. Since I work for HPRC, I know that exercise is
essential to physical, mental, and cognitive health. So, I plan ahead and create
sustainable routines that allow me the flexibility to exercise regularly. But
even with a schedule, I have to remind myself that regular exercise supports my
long-term health and fitness
goals—despite not being (sometimes) what I want to do at the moment. For extra
motivation, I try to schedule a workout with friends because it’s hard to break
a commitment with someone I love. I can't remember a day when I regretted my
choice to exercise over giving in to my excuses.
These tips are
intended to help occasional procrastinators. Chronic procrastinators can face
serious performance, health, career, relationship, and financial problems, and they
might benefit from professional help. Hopefully, some of these tips can help
you overcome procrastination.
