Credits: Social Media
The science of procrastination: “Do nothing” and other great tips
According to the science of procrastination, we’ve never had it easier. Facebook and Instagram and all sorts of other apps grab our attention, giving us an easy way out from the tasks we really want to be doing.�
Youve no doubt tried to procrastinate less. But then you reach the end of a self-imposed hectic day and realise you still didnt get round to that key item on the to-do list. Or perhaps you set yourself a goal or resolution, only to end up feeling miserable when you didn’t stick to it.
Human intuition and desire alone clearly arent enough to overcome the issue.
So, what does science say about procrastination? Outsmart Yourself is a course by Professor Peter Vishton, who distils neuroscientific evidence to answer everyday problems. Here are three science-backed tips from Professor Vishton to help you succeed in procrastinating less.�
1. Do nothing
Stop procrastinating by procrastinating?�We’re off to a good start.
Often postponing action doesnt mean total inaction. Procrastination often looks busy. Answering emails, checking notifications, tidying your desk, doing that suddenly essential task, any task, to avoid getting on with whats really important.�
So, if youre guilty of this: try doing nothing at all. Sit quietly (phone out of reach) for 15 to 20 minutes. Just think about what youre going to do.
This works for two reasons. First, the obvious: if youre doing nothing, you cant distract yourself with the classic avoidance behaviours.
The second reason is that procrastination is strongly linked with anxiety regarding a task. As you think about what you want to do for those 15 minutes, any anxiety associated with the action will likely recede.
2. Lower the stakes
Clearly, too little motivation is an issue. But it turns out there is also such a thing as trying too hard. Cognitive neuroscientists describe the Goldilocks level of effort using the Yerkes-Dodson law.
Imagine for some reason or other, youre playing darts. Except, you really dont like darts so you only half-heartedly aim. Someone offers �20 if you get a bullseye in your next three darts. Science says this will improve your performance.
However, if someone then offers �1bn for a bullseye, the stakes are suddenly life-changing. In this pressured position, the Yerkes-Dodson law shows your performance will likely return to initial levels, or even lower.�
The same applies to procrastinating from important work. While your task may be crucial, keeping it in perspective is key. Too much pressure increases anxiety, and makes delaying the task your natural response.�
3. Chunking
Try explaining to a cat the benefits of hard work (good luck!) and long-term delayed gratification. Its simply not in their nature.
But, just because humans have the capacity to understand long-term goals, it doesnt mean its in our instincts to stick to them.�
That lengthy project will likely bring you a great deal of satisfaction when you finally complete it. But our brain wants more immediate satisfaction. Why write a book when someone has mentioned you in a social media comment? Why train for a marathon when theres a new 10-part series just out?
In Outsmart Yourself, Professor Vishton explains how our behaviours come back to a single motivator: the drive to release dopamine. Pleasure stems from this release.
Its almost impossible to prioritise a long-term goal when more immediate pleasures are available. The solution? Break the overall aim into a step-by-step plan of bite-sized chunks.
For example, a large work-related project might not be enjoyable. But by ticking off small goals (taking typically 20-30 minutes to achieve), you will see yourself getting closer to the finish line. This releases dopamine, providing the pleasure your brain so hungrily craves.
Hopefully these three tips will help you procrastinate less and get closer to achieving that big goal youve been putting off. Now, if youll excuse me, Im off to do nothing.�
