Procrastination

Here we are again. Another amazing Monday and another chance to make big things happen!

Last week, we learned about the importance of doing nothing. How’d that go for you? I hope it went well and you found some much-needed time to recharge because this week, we’re shifting gears and talking about how to…

Stop procrastinating!

“But Omar, that’s the complete opposite of what you told me to do last week.”

I guess that depends on how you look at it. Besides, I’ve got to keep you on your toes,  

Last week wasn’t about avoiding action. It was about giving yourself permission to rest so that when you needed to push to reach your goals, you’d have the energy and mental clarity to make things happen.  

Procrastination, however, is about avoiding action even when you know it needs to be done. It’s what happens when you put off important tasks and let distractions take over.

And don’t be fooled by distractions that masquerade as productivity. It’s easy to see binging TV shows or falling into a YouTube hole as distractions. But even cleaning your house or organizing your inbox can be a form of distraction. You’re telling yourself you’re being productive, but really, you’re avoiding that deadline that’s creeping closer, minute by minute.

If you’re guilty of procrastination (we all are) don’t feel bad about yourself. There’s a reason you keep putting off the things you know you should be working on. And no, it’s not laziness.

The Real Reason You Keep Putting Things Off

Procrastination is directly tied to how your brain processes discomfort and rewards. When you procrastinate, you’re choosing short-term comfort over long-term success. Your brain wants to do whatever it can to avoid discomfort and instead seek out the quick rewards that make it feel good.

So, if you’re a self-diagnosed procrastinator, it’s not entirely your fault. It’s how your brain is wired. Once again, science comes to the rescue to help you ease up on that self-criticism!  🙂

Let’s talk about the sneaky way your brain keeps you stuck in the loop of procrastination.

1. Dopamine Cravings: When you choose to procrastinate through distraction, your brain is looking for an immediate reward. It wants that quick hit of dopamine. Studies have proven your brain is wired to prioritize short-term pleasure over long-term goals. Activities of avoidance trigger your brain’s reward system, making it even harder to focus on important tasks.
2. Fear of Failure: You may not even realize it but you could be using procrastination as a defense mechanism against the fear of failing. When you put off starting a task, your brain gets temporary relief from the anxiety of possibly screwing it up.
3. Task Overload: When your brain sees a task as too difficult, it immediately looks for a way to remedy the overwhelm. Research suggests we all naturally avoid tasks that seem too complex because they trigger our brain’s stress response. It’s not that you’re lazy. It’s your brain’s way of trying to conserve energy, which is a survival mechanism designed to keep you from burning out.
4. Perfectionism Paralysis: Do you get stuck in the trap of perfectionism? You’re not the only one. Studies show that up to 30% of people identify as perfectionists. This perfectionist mindset can lead to chronic procrastination. Thinking something has to be done perfectly makes your brain resist starting, fearing it won’t live up to those high standards.
5. Decision Fatigue: Every decision you make throughout your day drains some of your mental energy. By the time you get to a difficult task, your brain is tired and wants to conserve energy. That’s why it seeks out mindless activities. It’s also why you probably procrastinate later in the day after your decision-making power has been drained. Ever had a long day and told yourself you deserve to watch that brain-numbing reality show you’d never admit to your friends you secretly enjoy? Now you know why.
6. Fear of Discomfort: Your brain is constantly trying to save you from discomfort. It is literally wired to do so. Whether it’s the discomfort from boredom, uncertainty, or hard work, your brain would rather keep you in a safe space, doing easy, less stressful tasks. But you know how I feel about comfort zones. They’re the chains that keep you stuck in mediocrity.

Now that you understand why your brain loves procrastination, it’s time to break the cycle. By recognizing how your brain functions, you can work with its natural wiring to create a system that encourages productivity and rewards progress.

Action Step

This week, let’s start training your brain to overcome procrastination by focusing on the small steps you can take to build habits that help you get things done.

1. Chunk It Down: Use the cognitive technique known as chunking to break down big tasks. Studies show your brain can only handle 3 to 5 pieces of information at a time and that breaking tasks into smaller, manageable chunks reduces overwhelm and can increase productivity.
   Choose a task you’ve been putting off. Get out a piece of paper and divide it into two columns. In the first column, write your big goal at the top, then break it into 3 to 5 main tasks that need to happen to achieve it. In the second column, break each of those tasks into smaller, bite-sized actions that you can start working on this week.
2. Tasks By Timer: Try the Pomodoro technique to improve your focus. Close all your browser windows, put your phone on silent, and focus on just the few “chunks” you’ve decided to work on today. Work in 25-minute intervals, followed by a 5-minute break.
   This will help your brain stay engaged in shorter, manageable bursts while also making time for rewards. Research suggests that using this method can boost focus and productivity by up to 70%.
3. Reward Your Brain: Think of your brain as a toddler. You have to keep feeding it little treats to keep it happy and on task. If you don’t, it’s going to throw a tantrum and wander off to do something more fun, aka- unproductive.
   
   Each time you complete a task, no matter how small, celebrate the win. This triggers a dopamine release that reinforces the positive behavior. Over time, your brain will associate finishing tasks with that reward, making it easier to stay motivated.

As you take on this week, keep your motivation high by focusing on the manageable tasks that keep you moving forward. 

Your only goal is to keep putting one foot in front of the other so you’ll be closer to your dream life than you were the day before. Progress isn’t a race, it’s about making the commitment to show up for yourself every day.

I want to close out today’s email with one of my favorite quotes.

“Your life right now is a result of what you did a year ago. Your life a year from now will be a result of what you do today.”

Take bold action this week, and trust that every bit of effort you put in now is shaping the future you want.