Crush Procrastination: 5 Health-Boosting Techniques to beat procrastination

No matter how well-organized you are, do you end the day feeling like there’s a lot more left to complete and experiencing dissatisfaction? You create to-do lists that begin well but lose your interest, leaving them unfinished. It’s a repetitive cycle of wanting to start new things—whether it’s a business, a new project, a blog, exercise, or personal growth. You may come up with numerous excuses to justify your behavior. If this sounds like you, you might believe you’re a pro at procrastination. But I’m here to tell you that you’re a hardworking person! Yes, you heard that right. Let’s see how to crush procrastination and boost your health for daily life!

Why procrastinators are hard workers?

Think about your daily routine from morning to night. You probably start your day by checking your phone, getting basic tasks like brushing your teeth done, and then moving on to household chores or responsibilities. You may help your family or children with their needs, go to work, eat meals, and accomplish various tasks, some of which are quite important and contribute significantly to your overall progress. However, throughout the day, there’s a good chance that you also become entangled in activities that lack productivity. You might constantly find yourself interrupted by phone calls, notifications, or casual conversations. Aimless internet browsing, jumping from one webpage to another without a clear purpose, may consume your time. Some individuals resort to rearranging their living space or engaging in unnecessary snacking. Additionally, the temptation to shop online for items you don’t truly need, excessive planning and organizing instead of taking action, and occasionally losing yourself in thoughts, movies, songs, or endless social media scrolling can become commonplace. Do you resonate with these behaviors? That’s why I told you you were a hard worker!

Imagine you are continuously using your phone for watching movies, gaming, and music and constantly surfing the web with multiple apps running in the background like WhatsApp, Facebook, and Instagram. You’ll quickly notice your phone’s battery draining. The same goes for us humans as well!

The point here is that, without even realizing it, you’re often juggling multiple tasks and distractions throughout the day. Each of these activities consumes mental energy; your brain feels like you took a mountain, and the constant switching between tasks can lead to mental fatigue. Your brain is like a battery, and every time you switch between tasks, it expends energy. When you’re constantly multitasking or doing things that aren’t aligned with your primary goals, it can leave you feeling drained and less productive, and you feel like you worked hard for the day and hence tired!

Why is procrastination stressful?

Understand this: Procrastination serves as a coping mechanism of the brain for dealing with stress, anxiety, boredom, self-doubt, and beyond. The more you procrastinate, the higher your stress level. This is the first awareness that you should bring to yourself.

“It’s self-harm,” said Dr. Piers Steel, a professor of motivational psychology at the University of Calgary and the author of “The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done.”

A famous quote from Abraham Lincoln says, “You cannot escape the responsibility of tomorrow by evading it today.”

There are two distinct types of procrastination: constructive and destructive procrastination.

1. Constructive Procrastination:

Contrary to common belief, not all procrastination is inherently negative. Constructive procrastination occurs when you postpone a task for 15 to 20 minutes, allowing your mind to rest or divert its focus momentarily. During this time, your brain processes information, generates new ideas, and reduces stress. It’s a form of mental downtime that can lead to more innovative solutions when you finally tackle your tasks.

2. Destructive Procrastination:

On the other hand, destructive procrastination is the type most people associate with laziness. It involves delaying essential tasks for hours, days, or even months to the point of causing stress and negatively impacting your productivity and well-being. This form of procrastination is counterproductive and harmful. This is the one we are dealing with here.

What do psychologists say about procrastination?

Our brains work in a way that makes us want to do things that feel good. For example, when we eat tasty but unhealthy food, smoke, or spend a lot of time on social media, it gives us a quick feeling of pleasure. This creates a loop. Do > Feel good > Repeat it again.

A famous psychiatrist named Judson Brewer has a name for this loop: trigger > behavior > reward.

Whenever you are not feeling good or stressed, your brain remembers the times that you felt good. So it advises you to go and eat chocolate, ice cream, take your phone and scroll, watch Netflix, smoke, eat junk, etc. to feel good and cool. We started to do the things repeatedly, which became a habit. The brain gives you the signal for survival, but at the same time, it is killing you. Obesity, smoking, diseases, long-term stress, anxiety, and depression will be the end results.

How does the brain work with procrastination?

Prefrontal Cortex:

This part of the brain is the youngest in evolutionary terms and is responsible for planning, decision-making, and self-control. It makes a strong effort to change our behavior; it advises us to quit smoking, exercise, eat well, prioritize our goals, and follow our passions. For example, if you need to handle a challenging work project or study for a demanding exam, your prefrontal cortex might initially set the goal to start early. Unfortunately, when we get stressed, this part tends to “switch off.” When it’s not functioning optimally, we revert to our old habits, even though we know they are not helpful.

Amygdala:

Often termed the brain’s “alarm system” for threats and stress, the amygdala plays a key role in our response to potential dangers. When faced with challenging tasks or deadlines, the amygdala can kick-start stress responses, leading to feelings of anxiety or being overwhelmed. To sidestep this stress and discomfort linked to the task, your brain might naturally steer you toward activities that offer immediate relief, distraction, or rewards. This can include behaviors like checking social media, watching TV, overeating, or engaging in anything that provides a momentary sense of comfort. Consequently, procrastination becomes a coping mechanism, a way to avoid the perceived stress and anxiety connected to confronting a difficult task.

What are the behavioral styles of procrastination?

When you frequently delay tasks or choose immediate pleasures like checking social media or watching TV, your brain starts to create new neural pathways. These pathways form as your brain recognizes a pattern of behavior: the procrastination pattern. The more you repeat this pattern, the stronger these neural pathways become over time. In other words, your brain becomes wired to procrastinate.

Gradually, you transition from not being a procrastinator to it becoming a habit. You start identifying with the behavior, and it becomes a part of your routine. It’s interesting to note that procrastinators can be uniquely seen as hard workers because they do the tasks extra than required. They can efficiently complete an important task when they finally address it. However, to avoid the stress and anxiety that often accompany the task, they tend to immerse themselves in various other activities, essentially using these distractions as a coping mechanism. This can sometimes give the appearance of being productive in many areas, but the reality is that the core task remains postponed with many excuses.

And finally, end up:

• Putting off work or assignments
• Avoiding important calls
• Filling taxes at the last minute
• Postponing household chores
• Ignore Financial planning
• Not exercising Regularly
• Not doing regular self-care and health check-ups
• Waiting to start a diet or healthy lifestyle
• Overusing phone
• Postponing career development
• Leaving everything to the last minute
• Ignoring Relationship issues
• Skipping dental checkups
• Delaying decision-making
• Overeating
• Believing that you are working under pressure
• Forgetting
• Blaming health

How does procrastination affect health?

But the shocking fact is that the more you reduce instant stress in the form of this procrastinating habit, the more you are getting stressed long-term. The more you are exposed to long-term stress, there will be a constant release of the stress hormones adrenaline and cortisol in your body, which can disrupt the body’s systems, contributing to gastrointestinal issues, sleep disturbances, and reproductive health problems in women. Chronic stress and elevated glucose levels have been explored in relation to cancer development. Furthermore, procrastination can significantly impact mental health, potentially leading to depression, anxiety disorders, impaired cognitive function, and a reduced overall quality of life. Managing procrastination and its associated stress is vital for maintaining physical and mental well-being and reducing the risk of chronic health issues.

5 Health-Boosting Techniques to beat procrastination

1. Mindful Self-Care: Parenting Your Inner Being

If a child, be it your own or someone close to you, comes to you with their problems, what advice would you give that child? That advice could be the best solution for your problems. Imagine there’s a child within you struggling with habits like procrastination, unhealthy eating, a lack of exercise, or delaying decisions. Act as a parent to your inner child, engaging in a conversation from the moment you wake up until you go to sleep. Can we do it now? Let’s try.

• Set an intention for what you want to fix, or remind yourself that this is what you need in your life.

• Close your eyes and focus on your breath. When you inhale, your stomach should expand, and when you exhale, it should contract. You can place your hand on your stomach and concentrate on at least 10 normal breaths.

• See the younger version within you and affirm that this is what we are going to fix. Shower that inner child with love and affection, emphasizing that you will work on it together. Talk to your younger self and say, Let’s do it!

This is one way to practice mindfulness: becoming aware and focusing on the thoughts, emotions, and any sensations in your body. Observing our thoughts and emotions allows us to gain control over them.

Whenever you catch yourself engaging in an old habit, focus on what your inner child is doing. Observe the sensations in your body, your thoughts, and your emotions. Imagine a young child crying for a bottle of poison. Consider how you’d comfort and guide that child and what alternative solution you’d provide to stop the tears. Apply the same approach to yourself in these bad habit situations.

2. Neuro-linking

The brain comprehends two main responses:

• Pain
• Pleasure.

 To make challenging tasks more manageable, associate your painful tasks with pleasurable ones. Begin by identifying tasks that consistently lead to procrastination. These could range from doing laundry, exercising, or responding to emails to organizing your workspace. It’s essential to pinpoint which tasks cause you the most frustration and delay. Consider following examples:

Exercise and Entertainment: For those finding it hard to stick to exercising, pair it with something enjoyable. Watch your favorite TV series or listen to an engaging podcast while on the treadmill or stationary bike. This not only makes exercise more enjoyable but also adds discipline to your routine.

Dishwashing Delight: Transform the chore of washing dishes into a delightful experience by listening to your favorite podcast or an audiobook. Engaging content can make the task more enjoyable, turning it into an opportunity to catch up on your favorite shows.

Musical Motivation: When dealing with household chores like cleaning or organizing, play music that you love. Create a playlist of your favorite tunes to accompany your work. Music can make these tasks less tedious and even enjoyable.

TV Time while Tidying: If you need to tidy a cluttered space, view it as a chance to indulge in a TV show or movie you enjoy. The cleaning process can be less monotonous when you’re engrossed in an entertaining program.

Making thoughtful choices involves a focused approach, especially when linking mundane tasks with enjoyable activities. This strategy doesn’t mean pairing every action with something enjoyable, but specifically connecting dull or unexciting chores with pleasurable rewards. By doing so, it triggers the release of dopamine, the brain’s feel-good neurotransmitter, prompted by enjoyable activities.

For further details on the neuro-linking method in various aspects of life, you can find more information in my book, Just Restart.

3. Fear Factor with Deadlines:

Imagine your wedding is set, but there is a lack of money and resources. Do you think that due to this shortage, your wedding will be postponed? No, right? Somehow, we will make it happen at any cost. Similarly, when I announced the publication date of my book, to be frank, I wasn’t fully prepared with complete formatting and editing. A deadline was set for its release. Instead of focusing on obstacles, I started to seek solutions to fix it.

Setting deadlines, whether for personal goals, daily tasks, or projects, can significantly help in achieving our objectives effectively.

When tasks or objectives have defined deadlines, the brain forms a clear image of what needs to be done. This clarity often acts as a motivator, creating a sense of purpose and direction and encouraging more efficient work towards meeting those deadlines.

Deadlines can also combat procrastination. Knowing there’s a set time to complete a task or achieve a goal can prevent unnecessary delays and the stress of last-minute rushes. It encourages a more disciplined approach to task management.

In essence, establishing deadlines doesn’t just create a sense of urgency and fear; it’s like having a map guiding you through a journey. This guidance allows for steady progress and purpose, ensuring tasks are completed in a timely manner.

4. Trick Your Brain:

When I began my journey to learn martial arts, my trainer shared a valuable insight: fatigue often originates in the mind. You must counter the signals your brain sends. Instead of passively following its lead, where the brain acts as the CEO for you and you obediently comply with its commands, you need to take control. You become the master and commander of your life, asserting to your brain, “I’m in charge now.”

To establish this newfound authority over your brain, consider these strategies:

a. Delay Instant Gratification:

When your brain nudges you to procrastinate, respond with kindness. For example, tell your brain, “I’ll pick up the phone in five minutes, right after completing this task.”

b. Alter Your Self-Talk:

If your brain fills your thoughts with negativity, painting your day as mundane and overwhelming, counter it with positive self-talk. For example, convince your brain that today will be a beautiful day and that you can effortlessly accomplish all your tasks.

c. Focus on Small Tasks, Not Large Ones:

At times, your brain convinces you not to start a task due to perceived fatigue or overwhelm. Instead of resisting, agree with your brain, but with a twist.

For instance, consider a chore you often delay, such as washing dishes. When confronted with a mountain of dishes, say to your brain, “Okay, I’ll wash just one spoon; that’s it.” Surprisingly, once you start with that one spoon, your brain may encourage you to complete the entire task to avoid returning to it later. Doing something is always better than doing nothing!

5. Wow Factor with Intention

Imagine you are encouraging a child to aim for first place in a race. How would you convince your child to strive for the trophy? For example, you say that if you achieve first place, you will receive a standing ovation and a trophy, along with a certificate from the chief guest. The wow factor here is the trophy and certificate for the child.

Just like a child aiming for a special trophy, start by precisely defining what you want to achieve and why you want to achieve it. Visualize what would bring you a similar level of excitement once you completed your task. Understand the purpose behind what you’re doing. It might be personal growth, seeking recognition, or merely the joy of doing it. Reflecting on your “wow” factor every day keeps you motivated. It’s akin to the feeling a child gets upon winning, and this helps you combat procrastination and progress towards your goals.

Moreover, one of the most effective ways to maintain focus and motivation is by documenting your progress or the trophy you aim to complete. Understanding the power of journaling can significantly contribute to your journey!

Additionally, consider becoming a part of my community and exploring my book, ‘Just Restart,’ for deeper insights and strategies.

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