Why you procrastinate even when it feels bad

Summary

This TED-Ed video delves into the perplexing cycle of procrastination, exploring why people often delay tasks even when they know it's detrimental. The talk explains that procrastination is not merely a result of poor time management; rather, it's an emotional response to tasks perceived as threatening. The brain's stress response, similar to facing physical threats, causes many to avoid tasks despite the negative consequences. Overcoming procrastination involves addressing underlying emotions and cultivating self-compassion, rather than imposing strict discipline.

Highlights

• The amygdala triggers a fear response to perceived threats, like a looming deadline. 😨
• Procrastination often stems from a high fear of failure and pressure of high standards. 📈
• Procrastinators frequently experience anxiety, depression, and stress-related illnesses. 🤒
• Instead of strict time management, focus on reducing negative emotions linked to tasks. 🧘‍♀️
• Practicing self-compassion can help break the cycle of procrastination. 🤗

Key Takeaways

• Procrastination is driven by emotional responses, not just laziness. 🧠
• The brain reacts to deadlines like threats, triggering stress responses. 😱
• High standards and fear of failure fuel procrastination. 🏆
• Common consequences include anxiety and physical stress symptoms. 🤯
• Strategies to combat it include breaking tasks down and self-compassion. ❤️

Overview

Imagine it's 5 p.m. and a dreaded report is due tomorrow. Instead of starting it, you check your phone or decide to cook dinner first. Though it sounds all too familiar, this cycle isn't just poor time management; it's an emotional rollercoaster influenced by our brain's perceived threats.

When faced with a challenging task, your brain's most primal parts light up. The amygdala kicks off a fear-based stress response, similar to facing a bear, making you want to flee from your duties. This irrational behavior is your body's attempt to avoid a perceived threat, causing you to procrastinate.

To combat procrastination, newer research suggests a gentler approach. Instead of punishing yourself, break tasks into manageable parts and understand your fears through journaling. Most importantly, embrace self-compassion to foster a new cycle—where stress is managed positively, and procrastination is reduced.

Chapters

• 00:00 - 00:30: Introduction to Procrastination The chapter introduces the theme of procrastination by describing a familiar scenario where a person realizes a deadline is imminent. Instead of tackling the task, distractions such as checking the phone, watching YouTube, and making dinner are depicted. This highlights the conflict between the urge to procrastinate and the anxiety of unfinished work.
• 00:30 - 01:00: Cycle of Procrastination The chapter titled 'Cycle of Procrastination' explores the common tendency to delay tasks, often falling into the procrastination cycle despite knowing its negative impacts. It distinguishes procrastination from responsible time management, emphasizing the importance of prioritizing tasks effectively.
• 01:00 - 01:30: Understanding Procrastination The chapter focuses on understanding procrastination as a behavior where tasks are avoided despite knowing the negative consequences. It highlights the irrational nature of procrastination but explains it as a protective mechanism by our bodies to avoid perceived threats. The brain's reaction to tasks like writing a report is compared to how it would respond to an actual physical threat.
• 01:30 - 02:00: The Amygdala and Procrastination The chapter titled 'The Amygdala and Procrastination' explores the role of the amygdala in emotional processing and its impact on procrastination. It explains how the amygdala releases hormones such as adrenaline, which trigger a fear response. This stress reaction can overpower the prefrontal cortex, responsible for long-term thinking and emotion regulation, leading to a fight, flight, or freeze response. As a result, this can influence one's decision-making process when handling perceived threats, which may contribute to procrastination.
• 02:00 - 02:30: Emotional Impact of Procrastination The chapter titled 'Emotional Impact of Procrastination' explores the psychological reasons behind why people tend to procrastinate certain tasks. It highlights that procrastination often occurs when tasks invoke negative emotions such as dread, incompetence, and insecurity. Research among university students reveals a tendency to delay tasks that are seen as stressful or challenging. The chapter analyzes how the perception of difficulty contributes to the avoidance behavior, comparing procrastination to an exaggerated response, like avoiding a dangerous situation such as a bear attack.
• 02:30 - 03:00: Perception of Task Difficulty The chapter titled 'Perception of Task Difficulty' discusses the phenomenon where individuals perceive tasks as more difficult when they procrastinate on them. An experiment is highlighted where students received study reminders throughout the day. While actively studying, students found it manageable, but during periods of procrastination, they perceived studying as stressful and challenging to initiate. The chapter suggests that procrastination is driven by negative emotions, and some people are more prone to it than others.
• 03:00 - 03:30: Risk Factors and Misconceptions This chapter explores the underlying risk factors and misconceptions related to procrastination. It highlights that individuals with emotional regulation difficulties and low self-esteem are more prone to procrastinate, irrespective of their time management skills. Furthermore, it addresses the myth that all procrastinators are inherently lazy. It distinguishes laziness as a state characterized by lack of energy and apathy, contrasting it from procrastination, where people might be active but not on tasks they need to complete.
• 03:30 - 04:00: Impact of Procrastination The chapter titled 'Impact of Procrastination' delves into the reasons behind why people procrastinate. It highlights that many individuals choose to distract themselves with trivial tasks. Interestingly, this often stems from caring too much, as procrastinators generally harbor a high fear of failure and fear their work may not meet their own standards. The common fallout of such behavior includes heightened levels of anxiety and depression, along with persistent feelings of shame.
• 04:00 - 04:30: Breaking the Cycle The chapter 'Breaking the Cycle' discusses the relationship between procrastination, stress, and physical ailments. It highlights how procrastination, despite its negative long-term consequences, temporarily reduces stress and becomes a reinforced coping mechanism. The chapter also touches upon traditional beliefs that overcoming procrastination requires cultivating discipline and practicing strict time management.
• 04:30 - 05:00: Strategies to Reduce Procrastination Many researchers believe that being overly harsh on oneself can exacerbate negative feelings associated with a task, intensifying the fear or threat it presents. To mitigate these stress responses, it's important to identify and alleviate these negative emotions. Strategies to do this include breaking tasks into smaller, manageable parts and journaling to explore and address the root causes of the stress.

Why you procrastinate even when it feels bad Transcription

• 00:00 - 00:30 It’s 5 p.m. and you’ve just realized that report you’ve been putting off is due tomorrow. It’s time to buckle down, open your computer... and check your phone. Maybe catch up on your favorite YouTube channel? Actually, you should probably make dinner first. You usually like cooking, though it’s hard to enjoy with this work hanging over your head,
• 00:30 - 01:00 and oh— it’s actually pretty late! Maybe you should just try again in the morning? This is the cycle of procrastination, and I promise you, we have all been there. But why do we keep procrastinating even when we know it’s bad for us? To be clear, putting something off isn’t always procrastinating. Responsible time management requires deciding which tasks are important and which ones can wait.
• 01:00 - 01:30 Procrastination is when we avoid a task we said we would do, for no good reason, despite expecting our behavior to bring negative consequences. Obviously, it’s irrational to do something you expect to harm you. But ironically, procrastination is the result of our bodies trying to protect us, specifically by avoiding a task we see as threatening. When you realize you need to write that report, your brain responds like it would to any incoming threat.
• 01:30 - 02:00 Your amygdala, a set of neurons involved in emotional processing and threat identification, releases hormones including adrenaline that kick off a fear response. This stress-induced panic can overpower the impulses from your prefrontal cortex, which typically help you think long term and regulate your emotions. And it’s in the midst of this fight, flight, or freeze response that you decide to handle the threat
• 02:00 - 02:30 by avoiding it in favor of some less stressful task. This response might seem extreme— after all, it’s just a deadline, not a bear attack. But we’re most likely to procrastinate tasks that evoke negative feelings, such as dread, incompetence, and insecurity. Studies of procrastinating university students have found participants were more likely to put off tasks they perceived as stressful or challenging. And the perception of how difficult the task is
• 02:30 - 03:00 increases while you’re putting it off. In one experiment, students were given reminders to study throughout the day. While they were studying, most reported that it wasn’t so bad. But when they were procrastinating, they consistently rated the idea of studying as very stressful, making it difficult to get started. Because procrastination is motivated by our negative feelings, some individuals are more susceptible to it than others.
• 03:00 - 03:30 People who have difficulty regulating their emotions and those who struggle with low self-esteem are much more likely to procrastinate, regardless of how good they are at time management. However, it's a common misconception that all procrastinators are lazy. In the body and brain, laziness is marked by no energy and general apathy. When you’re feeling lazy, you’re more likely to sit around doing nothing
• 03:30 - 04:00 than distract yourself with unimportant tasks. In fact, many people procrastinate because they care too much. Procrastinators often report a high fear of failure, putting things off because they’re afraid their work won’t live up to their high standards. Whatever the reason for procrastination, the results are often the same. Frequent procrastinators are likely to suffer from anxiety and depression, ongoing feelings of shame,
• 04:00 - 04:30 higher stress levels and physical ailments associated with high stress. Worst of all, while procrastination hurts us in the long run, it does temporarily reduce our stress level, reinforcing it as a bodily response for coping with stressful tasks. So, how can we break the cycle of procrastination? Traditionally, people thought procrastinators needed to cultivate discipline and practice strict time management.
• 04:30 - 05:00 But today, many researchers feel the exact opposite. Being too hard on yourself can layer additional bad emotions onto a task, making the threat even more intense. To short-circuit this stress response, we need to address and reduce these negative emotions. Some simple strategies include breaking a task into smaller elements or journaling about why it's stressing you out and addressing those underlying concerns.
• 05:00 - 05:30 Try removing nearby distractions that make it easy to impulsively procrastinate. And more than anything, it helps to cultivate an attitude of self-compassion, forgiving yourself, and making a plan to do better next time. Because a culture that perpetuates this cycle of stress and procrastination hurts all of us in the long term.