Overcoming procrastination remains a tough hurdle. Tasks like work assignments, emails, or exercise may seem overwhelming, leading to avoidance. But why do people procrastinate, and how can we tackle it?
According to Fuschia Sirois, a psychology professor, procrastination is mainly about avoidance driven by emotions, rather than the task’s difficulty itself. Procrastination is a voluntary delay unrelated to task prioritization or emergencies, despite knowing its importance. Chronic procrastinators often struggle with emotional regulation.
In a 2021 study, Sirois and colleagues found that students with more gray matter in the left dorsolateral prefrontal cortex, linked to self-control, were less prone to procrastination. Enhanced neural connections in this brain region correlated with better emotional regulation and task focus, while weaker connections were associated with greater procrastination.
ADHD individuals often procrastinate due to difficulties in managing emotions. A 2018 study found that procrastinators tend to have a more sensitive amygdala, making even minor tasks uncomfortable and leading to avoidance. This study also linked fewer connections between the amygdala and the dorsal anterior cingulate cortex to increased procrastination.
While genetics play a role, environmental stressors like prolonged challenges such as bereavement can trigger procrastination. However, procrastination exacerbates stress, creating a harmful cycle affecting mental health, academics, and finances. Strategies like managing emotions, breaking tasks into smaller steps, and practicing self-compassion are essential for overcoming procrastination.
