My initial thought when considering myself and procrastination was, "I'm not much of a procrastinator." Being a "J" on the Myers Briggs personality assessment, I like closure. I like things complete. In college, I would complete a paper way in advance of its due date. However, there are some things I procrastinate with, especially if insecurity, self-doubt or anxiety involved.
According to Dr. Tim Pyschyl, "Procrastination isn't a unique character flaw or a mysterious curse on your ability to manage time, but a way of coping with challenging emotions and negative moods induced by certain tasks - boredom, anxiety, insecurity, frustration, resentment, self-doubt and beyond. Procrastination is an emotion regulation problem, not a time management problem."
To reduce the negative feelings that come up with a task you don't want to do, but know it's important, you go into an avoidance pattern. You may or may not be aware of this, but it is driving your decisions. Avoiding the unwanted task feels good in the short-term. However, in the long-term, procrastination makes us feel worse because we're aware its negative consequences.
So, what's happening in the brain when you're not taking initiative? While your prefrontal cortex is really good with making decisions, the amygdala, however, is designed to help us react quickly when there's a threat. It doesn't know how to tell the difference between a real physical threat (like a tiger attacking us) and an imagined threat, like rejection. In moments of stress, the amygdala gets hijacked, which can lead to procrastination.
Some techniques for overcoming procrastination include:
•Break tasks down into smaller tasks and then reward yourself in some way. This helps in releasing the reward chemical dopamine in your brain which in turn will cause you to want to repeat that action.
•Try the "5-Second Rule" created by life coach, author, and TV personality Mel Robbins. As soon as you find yourself doubting or questioning what you are doing or want to do, and your amygdala is telling you to do something else, like check your email, count, Five, Four, Three, Two, One in your head or out loud. This is enough to break the amygdala response in your brain and allows your prefrontal cortex logic to kick back in, to get you back into action.
•Journaling can help you break free of procrastination by using it to process your thoughts, feelings, and blocks. It offers a place to vent, release stress, and process emotions that may cause procrastination.
Which of the above techniques are you going to try?
Joan Runnheim Olson is passionate about learning and understanding how the brain works and uses that knowledge to empower and inspire her clients and students to transform their lives from stuck to unstoppable and live their best life ever. She also offers a course titled, "Introduction to Brain Based Coaching: Leveraging Neuroscience for Greater Impact with Your Coaching Clients." https://www.lifecoachtraining.com/programs/all_courses/introduction-to-brain-based-coaching This course is designed for those who want to understand how the brain works to facilitate positive change with their clients and themselves through improved thinking.
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