Studies show one in five people are chronic procrastinators. We’ve done it at least once—putting off homework thinking there is sufficient time till the due date. This act of delaying work is called procrastination. While it might just feel like laziness, the science behind it is far more complicated.
Procrastination actually is a tug-of-war between two parts of the brain—the limbic system and the prefrontal cortex. The limbic system is the brain’s emotional center, responsible for immediate pleasure and avoiding discomfort. On the other hand, the prefrontal cortex handles planning, self-control, and logical thinking. In the game of tug-of-war which happens in our brain, the limbic system, which craves quick rewards, often wins out over the prefrontal cortex, the part responsible for long term thinking. This is the reason why we end up binge-watching a show instead of studying for an exam despite knowing we’ll regret it later.
Physiologists explain that procrastination often occurs when the task feels boring or difficult. This gives rise to feelings of stress and self-doubt which we try to escape by avoiding the task itself. This is called emotional regulation failure, where we put off the task not because we can’t do it, but because we want to avoid the negative feelings associated with it. But, the longer we delay, the more anxious we become due to the guilt of avoiding the task. Stress makes this worse by weakening the prefrontal cortex which makes us likely to seek short-term relief rather than pushing ourselves through discomfort.
Research shows that procrastination may have once served as an evolutionary purpose. Our ancestors couldn’t have survived if they had prioritized long-term planning rather than immediate needs like finding food. But today, this completely backfires. Studies also reveal that chronic procrastinators often have less activity in the prefrontal cortex, making it harder to avoid distractions.
The good news is that we can overcome procrastination with the help of some simple science-based techniques. One effective strategy is using the “five-minute rule”—committing to a work for the five minutes—which helps to break the initial resistance that makes you procrastinate. Another approach is by making the task more rewarding—for example, imagining the relief after you finish the work. But these techniques can be difficult due to distractions. You can try turning off notifications or making your device’s screen black and white which will lower your temptations preventing you from getting distracted.
In conclusion, procrastination isn’t just poor time management—it’s a battle between emotions and reasoning. We can be more self-aware and prevent procrastinating by understating the science behind it. By recognizing why we delay and experimenting with science-based techniques, we can take control of our time and prevent last-minute stress.
Divya Prakash Sah
Kathmandu Model College, Bagbazar
