Why do we procrastinate, and how to overcome it? Five strategies to overcome the pillars of procrastination

Procrastination, a common challenge that hinders productivity, shows up in five areas: Fear, Energy Levels, and Reward.

Let's look closely at these things, figuring out the reasons that make it hard for us to get things done. Fear, an old part of our brains from way back, now makes it tough to do tasks in our everyday lives. When we talk about Energy Levels, which really affect procrastination, we highlight how taking care of ourselves with enough rest and good food is very important. And then comes reward, the why. Why are we doing this, what is in it for me? Lets dive into these areas and solve procrastination once and for all.

Remember the comfort zone is a nice place to be, but nothing ever grows there. Doubt, fear, procrastination, excuses, are all doing a great job in keeping us there.

Understanding and overcoming fear

There are five areas that affect us when it comes to getting things done: 1. Fear, 2. Energy levels, 3. Lack of reward or motivation. 4. guilt 5. Overwhelmed. 

Bonus tip: the longer you put something off, the harder it is to start. Like fear, it builds up inside us; it's our brain doing its job, stopping us from uncertainty, which prevented us from being eaten by predators. But fear also stops us in modern-day life and enjoyment, like the fear of a carnival ride or rollercoaster. The fear and anxiety while waiting in line, but after the fact, the enjoyment you get, or the knowledge that you were okay all along. Like standing at the top of the highest diving board, the anxiety, the vertigo, the fear are all real, visceral.

The concept of fear accumulating over time and affecting our ability to initiate tasks aligns with the principles of anxiety and avoidance behaviors studied in psychology.

Even though we know we are safe and okay and harm will not come to us, our brain makes up false logic and stories preventing us from doing the task. But this is only the first of three.

The impact of energy levels

Energy levels play a massive part in procrastination.

If you can't physically do the task because you are malnourished or tired, then forcing yourself to do it is the wrong move. You are better off studying in the day and sleeping at night, getting 8 hours, and then studying in the morning when you have more energy.

Scientific research in sleep and circadian rhythms supports the idea that energy levels significantly influence cognitive functions and productivity. Research has shown us that we retain our knowledge better when learning during the day through sleep. So forcing yourself isn't the right move here. We need rest, and you need to be aware of our energy levels. Plenty of sleep, nutritious food, and hydration are what must come before productivity.

Get your energy levels up; do it first thing. Take care of yourself first, then do the task second.

Cultivating internal motivation to beat procrastination

Finally, the cherry on top: if you don't want to do something, there is a reason behind that.

Deep dive into why you don't want to start. If it doesn't fall into the first two areas, then you might have a lack of reward. You can't see the benefit in doing the task, or you don't see the light at the end of the tunnel. There is no reward.

We know that money is a terrible motivator, and the knowledge of a financial reward actually stagnates our progress. We put more pressure on ourselves, and as a result, do a terrible job.

An example of this is the Wright brothers. The chief rival to the Wright brothers, and the sole contender backed by government funding, was the secretary of the Smithsonian, Samuel Pierpont Langley. Driven by an intense desire for recognition in scientific history, Langley pursued his ambitions with substantial financial support. Despite his significant backing, Langley's external motivation fell short, leading to failure where the Wright brothers ultimately succeeded.

Your motivation needs to be internal, not external. Personal health reasons, bettering yourself, making your own life better, happier. You need to find enjoyment, passion, or interest, curiosity as a driver.

Overcoming guilt

Guilt and waiting too long to do things often go together, making it harder to get started on tasks.

If someone feels guilty about not doing things in the past or not meeting expectations, it can stop them from beginning new tasks. The heavy feeling of guilt might make them worried that they won't do things well enough, leading to more putting off tasks. This makes a loop where delaying jobs adds to the guilty feeling, and then the guilt makes it even tougher to start tasks.

To break out of this loop, it helps to figure out why the guilt is there, be kind to oneself about past delays, and try a kinder way to begin tasks.

Overcoming task paralysis

Feeling overwhelmed, or having too much to do, is another thing that can make people put off tasks.

When there's a lot to do or tasks seem really hard, it can make someone feel overwhelmed. This overwhelming feeling can make it tough to start jobs, and procrastination becomes a way to avoid the stress of dealing with them. To stop the connection between feeling overwhelmed and putting things off, it helps to break down tasks into smaller steps, decide which things are most important, and find good ways to manage time.

Facing overwhelming feelings directly can make it easier to approach tasks with a clear mind, reducing the urge to procrastinate.

Finding joy in the mundane

If all five of these things are being ticked, if this isn't the case, I ask you why are you doing that task in the first place?

If it's because it's your job, then I implore you to find a job where you love doing the bread and butter work. The job that everyone hates, but for some weird reason you like, please go forth in your spare time and find that thing, and your life will change for the better.

If all these things are present but for some reason you still have to do the task, then you might need help, and knowing this is a good thing. You might have an underlying issue that a professional might be able to help you with or give you insights.

Reading about procrastination is one thing, but if it's a neurological issue, then you could do everything under the sun and still not feel satisfied.

Overcoming procrastination, tackling fear, energy, and reward

Procrastination comes down to five things: 1. Fear, 2. Energy levels, 3. Reward, 4. Guilt, 5. Overwhelmed. 

If one of these things is present, then you might find a way around it. Fear can be overcome with quickness, with action, by doing it as soon as possible. Energy levels require rest and nourishment. And reward comes down to why. Why are you doing this? And the best motivator and reward are always internalized.

Do it because you want to, for yourself, is the biggest reward.