In the age of the internet, we still struggle with procrastination. Why do we act against our better judgement? It’s tough to beat procrastination with our rational thinking because we already know what we should be doing now. Let's break down our procrastination cycle:

If this model doesn’t work, perhaps you need a break. The task isn’t difficult, unclear, scary, or tedious; you’re tired. Just let it go for now, focus on recharging your batteries, and don’t let feeling guilty about procrastination take your time.

To apply this model, grab some paper, and dot down every feeling you’re experiencing. Then, consider each emotion in the model to identify whether you’re procrastinating because the task is difficult, unclear, scary, or tedious.

Procrastination is a fight between the limbic system- the ancient part of the brain influencing many of our automatic behaviours- and the prefrontal cortex, a newer part involved in cognition and higher-order thinking. This fight arises in several emotions when we procrastinate. Researchers found that this behaviour is often associated with negative emotions, such as anxiety and hopelessness, and even worse, can lead to depression.  No wonder why we hate procrastination. We tend to hate ourselves when we drown so much in mindless scrolling or doing other things.

Procrastination is an emotional process

<ul><li>Unclear: To be productive, it’s important to have clearly defined actions. Make friction of your main task actionable, and clearly define items. </li><li>Scary: The feeling of failure can get in the way of our productivity. Our brain is designed in a way to keep us safe. Comfort is good, and risk is bad. Procrastination is a way to stay in your comfort zone.</li></ul>

Journaling as a form of self-reflection can be helpful. But now, let’s use a structure approach, especially when you’re feeling anxious where to star. DUST, created by Graham Allcott, is a simple method to identify why you may be procrastinating. It stands for: Difficult, Unclear, Scary, and Tedious.

Making friends with procrastination 

The word of procrastination comes from the latin “pro”, which means “forward”, and “crastinatus” which means “till next day.”

The neuroscience of procrastination: A Short primer 

<ul><li>Difficult: Sometimes, the task we’re about to do is quite challenging, and this may be a statement caused by a lack of confidence, skills, or both. The solution is to move the starting a bit. Make it clear what would be your first action, commit to it, and do not create an endless list of “pre-tasks” before you get started with the main task. </li></ul>

<ul><li>Tedious. Some tasks are just boring. To boost your productivity while doing the same thing every day, try to change the environment. For example, you could listen to a podcast while doing the work. Or get some reward after getting the task done. </li></ul>

The vast majority of people will try many ways to beat procrastination. However, it’s so rare to see people treat procrastination as a source of information. The emotional struggle is the message our body and brain are trying to communicate. | Ignoring the message can lead to devastated emotions, while embracing procrastination can help you get unstuck while protecting your mental health.

A solution is to create an even bigger fear to trump the original one. For example, you are announcing your new target publicly. This may trigger the fear of being judged and help you overcome procrastination to avoid disappointing your followers.

Treat your procrastination the way you treat your progress. 

Procrastination is your body and your brain trying to communicate a state of emotional struggle. Ignoring that message leads to more negative emotions, but embracing procrastination and trying to decipher the message can help you get unstuck while protecting your mental health.

Similar ideas

Catastrophic thinking: When to seek help

Dodging the decision

Automate good decisions