Procrastination : Science behind and ways to overcome it

Procrastination is a challenge we have all faced at one point or another. We have been struggling with delaying, avoiding, and procrastinating on issues that matter to us.

We always think of stopping procrastination and work, make a plan for it, feel accomplished then again fall in the same trap. I will try to decode the science behind this phenomenon and why do we unknowingly love it so much and provide some strategies that may help you to better plan tomorrow and take action.

What is Procrastination and Why do we do it???

Procrastination is the avoidance of doing a task that needs to be accomplished by a certain deadline. It could be further stated as a habitual or intentional delay of starting or finishing a task despite knowing it might have negative consequences. But even after knowing the negative consequences why do we procrastinate? Behavioral psychology research has revealed a phenomenon called “time inconsistency,” which helps explain why procrastination seems to pull us in despite our good intentions. Time inconsistency refers to the tendency of the human brain to value immediate rewards more highly than future rewards.

Let us understand this by imagining ourselves as two selves - present and future self. When we are setting up a task like getting in shape, reading a book, or starting a new hobby - we envision ourselves in future self and rewards associate with it which are long term rewards. Once goals are set, it’s the time of the present self to take action. But wait, the present self wants instant gratification. In this manner, the future and present self sets poles apart. Sure, future self wants a nice physique but the present wants to calm sugar craving through the donut.

This is one reason why when we go to bed late after binge-watching a favorite show or playing games, we think that from tomorrow onward I will change all this but next night we repeat the same old pattern. Our brain values long-term benefits when they are in the future (tomorrow), but it values immediate gratification when it comes to the present moment (today).

How to Stop Procrastinating Right Now

Solution 1: Temptation Bundling

One of the best ways to bring future rewards into the present moment is with a strategy known as temptation bundling. Temptation bundling is a concept that came out of behavioral economics research performed by Katy Milkman at The University of Pennsylvania. Simply put, the strategy suggests that you bundle a behavior that is good for you in the long-run with a behavior that feels good in the short-run.

Make two columns of Pleasure vs Procrastination
In column 1 write all the things that give you pleasure and you often do instead of actual work. In column 2 write the task you should be doing, instead of procrastinating it
Now combine these 2 column tasks, for examples

Only get a pedicure while processing overdue work emails.
Only watch your favorite show while ironing or doing household chores.

Solution 2: Make the Consequences of Procrastination More Harsh
There are many ways to punish yourself to stop procrastination. One of them is penalizing yourself. Let’s say, putting a 100 rupee note in the jar for every hour of actual work sacrificed because of procrastination and at the end of each month rewarding that money to the person you hate.
Another one is to make plan with someone else, for example, if you alone do exercise and miss one day you will not feel that bad but when you promise the other person to work out with at 7:00 AM and miss it, you will be seen as a jerk and that might motivate you to get up and grind.

Solution 3: Applying Restrictions
Applying restrictions is one of the best ways to overcome the habit of procrastination. Using too much social media, deactivate the account for some days. Having the habit of continuously checking notifications, hide them all so they are visible only when you open the app. Having compulsive disorder of playing PC games, uninstall them. You get the idea of what I am trying to say. Remove every obstacle that is hindering you to reach your goal.

Ivy Lee Method for boosting productivity

The Ivy Lee method is a 100-year-old strategy for helping people become more productive. It saves time from decision fatigue and forces you to prioritize what is more essential for you in advance.

1. Every night, write down the six most important things you need to accomplish tomorrow

2. Prioritize those six items in order of their true importance
3. When you wake up the next morning, concentrate only on the first task. Work until the first task is finished before moving on to the second task
4. Approach the rest of your list in the same fashion. At the end of the day, move any unfinished items to a new list of six tasks for the following day
5. Repeat this process every working day

I hope you will find this article useful and it will help you to be more productive in life. Stay healthy, stay safe.