Why do we constantly put off certain tasks, even when we know it can be harmful? Procrastination is often perceived as a simple lack of willpower or discipline. Yet psychological and neuroscientific research shows that it is far more complex. Rather than a problem of motivation, it is often a phenomenon linked to emotional management and cognitive biases.
In this article, we’ll explore why procrastination isn’t just a lack of willpower, the mechanisms behind it and strategies based on these new understandings to better overcome it.
| Contents: A phenomenon more to do with emotions than laziness The hidden causes of procrastination What can be done about it? Conclusion |
A phenomenon more linked to emotions than laziness
Contrary to popular belief, procrastination is not necessarily linked to laziness or lack of motivation. It is often an emotional response to a task perceived as stressful, boring or difficult. When a task arouses anxiety or uncertainty, the brain seeks immediate relief by putting it off. This avoidance strategy provides a temporary sense of well-being, but reinforces procrastinating behavior in the long term.
Another key element of procrastination is the so-called present bias, a universal cognitive bias we’ve already discussed in a previous article. It describes our tendency to prioritize immediate gratification over future benefits.
The hidden causes of procrastination
- The role of emotions
According to Sirois and Pychyl (2013), procrastination is often more an emotional management strategy than a time management problem. Anxiety-provoking tasks, such as a complex project or a difficult conversation, are particularly prone to procrastination.
Perfectionists often procrastinate more, because they fear they won’t achieve unrealistic standards. They’d rather avoid the task than risk a perceived unacceptable failure.
- The role of environment and habits
The environment also plays a key role. The immediate availability of distractions (smartphones, social networks, notifications) reinforces our tendency to procrastinate by offering us more gratifying alternatives in the moment. In addition, high mental workload and cognitive fatigue increase the difficulty of maintaining concentration on demanding tasks.
- The role of the brain
Neuroscience shows that procrastination is linked to a particular brain function. A study by Albrecht et al (2013) revealed that the brain regions involved in decision-making are less active in chronic procrastinators. This suggests a difficulty in correctly assessing the long-term impact of decisions taken in the moment.
What’s more, a weaker connection between the amygdala (involved in emotion management) and the prefrontal cortex makes impulse regulation more difficult, explaining why some people procrastinate more than others.
What can be done about procrastination?
- Break down big goals and use reminders: Turn big goals into small, achievable steps to make rewards immediate and foster motivation to progress. Set clear deadlines and use reminders to maintain commitment and resist the temptation to procrastinate.
- Find effective ways of managing your emotions: self-compassion helps you reduce self-criticism and adopt a benevolent attitude. This allows you to develop strategies without excessive guilt, while motivating you to engage in actions that will benefit your future.
- Adapt your environment and change your habits: Reduce distractions, find the periods of time when you are most productive (like the morning), and try to make the moment as painless as possible (like putting on music while cleaning).
Conclusion
In massage therapy training, overcoming procrastination is not just about strengthening your skills: it’s also about cultivating the rigor necessary for effective professional practice and better understanding patient-clients facing the same challenges. By recognizing procrastination as a natural phenomenon influenced by our emotions and our brain, we can adopt appropriate strategies to optimize learning. By implementing concrete actions, every future massage therapist can progress with confidence and offer quality care.
To remember:
- Procrastination is linked to emotions: it’s about avoiding discomfort rather than a lack of willpower.
- Poor emotional regulation encourages procrastination.
- Procrastination results from a conflict between the limbic system, which seeks immediate gratification, and the prefrontal cortex, responsible for control and planning.
- Strategies do exist: Breaking down tasks, self-encouragement and structuring the environment help to manage this tendency.
Sources :
- Albrecht, K., Volz, K. G., Sutter, M., & Von Cramon, D. Y. (2013). Correction: What do I want and when do I want it: brain correlates of decisions made for self and other. PLoS ONE, 8(9). https://doi.org/10.1371/annotation/4a0ce951-49b2-4533-9cf0-773b5aeabb41
- Eber, N. (2020). Chapter 5. Bias for the present. SHS Cairn.info. https://shs.cairn.info/la-psychologie-economique-et-financiere–9782807326378-page-89?lang=fr#
- Guillaud, H. (2011). Why do we often put things off until tomorrow? Le Monde.fr. https://www.lemonde.fr/technologies/article/2011/01/07/pourquoi-remettons-nous-souvent-les-choses-au-lendemain_1462548_651865.html
- Sirois, F., & Pychyl, T. (2013). Procrastination and the Priority of Short-Term Mood Regulation: Consequences for Future self. Social and Personality Psychology Compass, 7(2), 115-127. https://doi.org/10.1111/spc3.12011
