93: Why Your Brain Likes To Procrastinate

I learned a new term from one of our guests on the show a few weeks back - productive procrastination.

It got me thinking about all the tasks you fill your days with that make you feel like we’re making progress (all those busy work tasks), but in reality, this productive procrastination helps you avoid the tasks that move the needle and take you closer to your goals.

In this episode I’ll explain why we get into this habit of productive procrastination, and share my 3-step process to get out of this rut and fill your day with productive work, not busy work. Okay let’s dive in. 

Are You Skilled at Procrastinating?

My husband says I’m an expert procrastinator - I consider myself fairly productive, and I almost always get things done in the end, but I must admit there are times when I definitely procrastinate.

I shared way back in episode 37 how sometimes procrastination works to my advantage. Recently I was procrastinating on buying movie tickets for my family, then restrictions changed again with the ongoing pandemic and I felt justified in my procrastination.

I told myself, see we might not be able to go to a movie anyway good thing I didn’t get tickets yet. We did end up being able to go see the movie. And it took me about 2 minutes to go online and buy tickets. 

And we all procrastinate sometimes, right? Whether it’s something relatively small like buying movie tickets or something bigger like starting on that giant work project you’ve been avoiding for weeks.

But why do we do this? Sometimes it works out and we don’t end up having to do that task we’re avoiding after all. But more often than not procrastination just makes us feel more stressed out.

We avoid that task until the last minute, then we feel rushed to get it done, playing catch up the night before you have to give that presentation, or working through lunch to finish that report.

And reliably you feel frustrated with yourself! Why did I procrastinate? I should have just started this weeks ago, or I should have just bought the tickets yesterday when I thought about it and it would have been done with!! Sound familiar?

Don’t worry my friend, you’re not alone. We all procrastinate. Because procrastination makes our brains feel good, at least in the short term. Let me explain why our brains love to procrastinate. 

Why We Procrastinate...

Reason 1:

Sometimes procrastination is rewarded.

Like when I felt justified in procrastinating on buying movie tickets, then the theaters almost closed again. That reinforces procrastination for my brain. Our brains are built to learn. And they learn best through experiences.

Every action you take or choice you make is either reinforced by the result (it works to your advantage), so your brain wants to keep doing it, or your brain gets some type of punishment (it doesn’t work out) so your brain doesn’t want to do it again.

Let me give you another example. Say I’m procrastinating on starting a report for a client at work. I’ve avoided it for a few days, and then my boss comes in and says the client has changed their mind and they want something different.

My procrastination is rewarded for my brain. My brain says oh good thing I didn’t start it already, that would have been a waste of time, so I'm more likely to procrastinate again in the future. Just like when you were in grade school and your teacher gave you a gold star for a project you worked hard on. That gold star is rewarding for your brain as a kid, and our brains keep searching for rewards as adults. They’re designed that way.

What if instead of my boss telling me that client changed their mind, my boss came in and said the deadline had moved up and the report was due the next morning?

My procrastination wouldn't have been rewarded, and so my brain would be less likely to procrastinate in the future. But that doesn’t happen all the time right? We’ve all had experiences where procrastination did not help us out, but we keep doing it. That’s because of reason 2 we procrastinate.

Reason 2:

Procrastination feels good (in the short term). It lets us avoid something we think is going to feel bad. Another skill our brains have mastered, making up stories. You know your brain is great at this. All those what if’s and worst-case scenarios.

What if I start this report and the client decides they want something different? What if I make this presentation and no one likes it? What if I call that person back and they get mad at me? What if, what if, what if.

All those what if’s are stories your brain is making up that keep you stuck. Because the what if’s are scary, and your brain likes to feel comfortable, not scared. It’s easier for your brain to procrastinate rather than face the what if’s.

Easier to avoid starting that project, or going after that promotion, or making that phone call you’ve been dreading. Because it feels good in the short term. 

Our brains are designed to keep us safe, and comfortable is safe. And our brains are focused on the short term. Because the short term is more concrete for your brain.

It’s easy for your brain to say well it’s going to feel good right now if I eat that chocolate bar, it’s harder for your brain to say well actually eating this carrot is better for my long-term health. Same goes for procrastination.

It feels good right now to procrastinate and avoid that scary thing my brain is making up all those stories about, it’s harder to focus long term and remember that procrastination is going to make me feel overwhelmed and stressed in the long run.

“Productive Procrastination” and You

Another short-term win for our brains is productive procrastination. Things that make us feel productive, but are really just you avoiding something more important. Busy work.

Organizing my closet rather than doing that workout I said I wanted to get in today. Answering emails rather than making that phone call to the client I’m avoiding. Making sure my schedule for the next 4 weeks is all set up and perfectly color coordinated rather than starting on that presentation I don't want to give.

You know those busy work tasks I’m talking about. This productive procrastination makes your brain feel good in the short term. It feels like you’re working hard, so you must be making progress, but not if you’re stuck in the busy work cycle and avoiding the tasks that really matter. 

So what can you do? How can you get out of this habit of productive procrastination? I’m going to walk you through 3 steps to get your brain out of this habit. 

Step #1

Write down everything on your to-do list. All the projects you have on the go, phone calls you need to make, reports you need to write. Get it all written down so you can take a clear look at what’s on your plate. 

Step #2

Read through your list and find the task you’re avoiding. Maybe it’s one that’s been on the list for a while and keeps getting pushed to the next day (or week).

When you read through your list, you’ll find that task that makes you want to procrastinate when you notice a change in how you feel. You read that task and your stomach feels a bit tight, or you get fidgety, or you find yourself wanting to stop this procrastination exercise.

That’s the task you want to pick! Your brain is great at procrastinating, remember, and those uncomfortable feelings are a way your brain makes you avoid. Because it doesn't’ feel good, so you want to procrastinate more. But we’re here to get you out of that habit. 

Step #3

You’ve identified that task you’ve become an expert at avoiding or procrastinating on. Now take that task and break it down into super small steps.

You want to break it down so small that you can do the first step in about 5-10 minutes. Really super small. The reason for this is right now that task probably feels overwhelming, that’s one of the reasons your brain procrastinates.

Overwhelming doesn’t feel good, better avoid. Breaking it down super small is way easier for your brain to take action. The task seems less scary, and your brain is more likely to agree to working for just 5-10 minutes. Plus, the act of just starting builds momentum.

You’re likely to notice that first step wasn’t nearly as scary as all those stories your brain was making up, so you’re more likely to keep going. 

How To Apply These Steps

Let’s go back to my movie ticket buying example: I brainstorm all the small steps I need to do to get that task done.

Maybe step 1 is I talk to my family to decide what movie we want to see, step 2 is I look up show times, step 3 is I find my wallet, step 4 is purchase tickets.

I know that’s a simple example but we procrastinate on simple things too, right? Breaking it down makes the task less scary, less overwhelming, and so your brain is more likely to get started.

Starting small takes away that fear of the unknown, of the what if’s, and makes taking action rather than procrastinating more comfortable.

This episode is brought to you by my free Daily productivity workbook - Ever wished you had more time in your day?

This free workbook will walk you through the steps I use to set up my day to maximize productivity so you can get more done in your day (without feeling totally overwhelmed or staying up all night to squeeze it all in!) Download your copy of Your Daily Productivity checklist at DrNicolebyers.com/checklist

How to Get Out of the Procrastination Habit

Your brain loves to procrastinate. It’s normal. We all procrastinate! Sometimes on big tasks, and sometimes on small tasks. Because procrastination feels comfortable for your brain, at least in the short term.

One of the reasons procrastination is easier for your brain, is your brain is really good at coming up with stories that make the task you’re avoiding seem not so fun, not so comfortable.

All those what if’s. To get out of that procrastination habit (and avoid filling your day with busy work), find that task you’re avoiding (it’s often one that’s going to move you closer to your goals), break it down into super small bit size chunks (ones that are easier for your brain to tackle, so you get less mental resistance), and get started.

Just starting will show your brain that the task wasn’t so scary or awful after all, and just by starting you build momentum and are more likely to keep going.

Show Highlights

[01:35] Procrastination feels good but it adds undue stress to your life.

[03:38] Sometimes procrastination is rewarded.

[05:31] Reason number two your brain procrastinates is because it feels good.

[07:20] Productive procrastination only helps reinforce your brain’s need to feel good.

[08:14] Three steps to get your brain out of the habit of productive procrastination.

[10:27] Hear the process in action.

[11:44] A quick recap of what we’ve learned in this episode.

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