How to stop putting off everything for tomorrow: 5 tricks from a neurologist
'07.08.2023'
Alina Prikhodko
Procrastination is a big problem for many of us. We say we'll work on our goals, go to the gym or learn new skills, but instead we watch Netflix. Betterhumans told how to get rid of procrastination with the help of neuroscience.
Most people think that procrastination is due to laziness, lack of motivation, or lack of self-discipline. But as it turns out, procrastination has its roots in neuroscience.
This is the result of a constant struggle in our brain between the limbic system and the prefrontal cortex.
prefrontal cortex
The prefrontal cortex is the logical and analytical part of the brain responsible for future planning, self-control, and decision making.
Dr. Joseph Ferrari, a leading expert in the field of procrastination research, wrote in his book "Still procrastinating": "The prefrontal cortex is the part of our brain that governs our ability to regulate behavior, including resisting the temptation of immediate gratification in favor of long-term gains.».
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Simply put, the prefrontal cortex helps control our impulses and understands the importance of postponing gratification to create a better future. If you want to stop procrastinating, it is very important to keep this part of the brain in optimal condition.
Limbic system
The limbic system is the emotional and impulsive part of our brain. It is often referred to as our "reptilian" brain, as it is a much older part of it (in terms of evolution).
Dr. Timothy Pichil, assistant professor of psychology at Carleton University, explained in his book "Solving the Mystery of Procrastination": "Lthe imbic system responds to immediate sensory information such as pleasure and pain without thinking about future consequences».
Why the limbic system is often superior to the prefrontal cortex
From an evolutionary standpoint, the prefrontal cortex is a newer and less developed part of the brain than the limbic system. As a result, the prefrontal cortex is "weaker" than the limbic system.
This is why, when faced with a task that represents some degree of boredom, difficulty, or fear, the limbic system often takes over the prefrontal cortex. Despite our good intentions and long-term goals, we end up procrastinating and giving in to immediate gratification more than we would like.
As Dr. Timothy Pichil wrote in his book, “When there is a conflict between immediate gratification and a long-term goal, the limbic system often wins because it is older in an evolutionary sense and has a more direct influence on our behavior.».
How to help our prefrontal cortex win
Instead of trying to motivate or beat ourselves up for lack of discipline, it's more effective to practice certain habits that help the prefrontal cortex get the better of our lazy, impulsive limbic system.
Let’s take a look at five of these habits:
1. The practice of separating tasks
The simpler the task or project, the less the limbic system will protest against it. This is why task splitting is very effective. Divide a large and complex task or project into several smaller subtasks to make them easier to solve.
2. Do difficult tasks early in the day
Research shows that throughout the day we become exponentially worse in self-control, concentration, and information processing. By the end of the day, our energy is depleted, decision fatigue sets in, which puts our limbic system at the forefront. In other words, tackle your most difficult tasks early in the day so you don't put them off until later.
3. Optimize your energy
Research show that people who are sleep deprived experience cognitive decline and generally lose 29% productivity the next day. When you are tired, the limbic system takes full control of your decision-making process, which usually causes procrastination. Because the prefrontal cortex is a relatively new and weak part of the brain, it needs more energy to stay in control. Here's why it's important to prioritize healthy habits:
- Sleep 7-8 hours a day
- Exercise at least 4 times a week
- Move more during the day (stretch regularly, walk, avoid long hours of sitting)
- Eat Foods High in Nutritional Value
- Drink more water.
Prioritize your health and energy to help your prefrontal cortex control your decision making.
4. Minimize distractions
When distractions are within easy reach, the limbic system feels like a quick and fun escape from our tasks or goals. In general, working on our goals is more complex, energy-intensive, and less stimulating than most distractions, which is why our brains gravitate towards distractions.
Many of today's digital entertainment experiences have been specifically designed to hijack our brain's reward pathways (particularly the dopamine system) that makes them so addictive.
In essence, your attention is their business model. That's why you need to remove high dopamine distractions from your (work) environment if you want your prefrontal cortex to stay in control and prevent procrastination.
5. Meditation:
Research Dr. Sarah Lazar, a neuroscientist at Harvard Medical School, showed that meditation has a positive effect on the brain. She says: "We found that the more hours a person practiced meditation, the more profound were the changes in the brain.”
According to the Lazar study, those who meditate frequently had an increase in the amount of gray matter in the prefrontal cortex. Simply put, the more gray matter there is in someone's brain (or a particular area of the brain), the more efficient their brain (or area of the brain) is.
Additionally, research showed that frequent meditation reduces the activity of the amygdala, which is part of the limbic system. In other words, meditation helps improve the functioning of the prefrontal cortex and keep our limbic system under control, which allows us to overcome procrastination much better.
Stop Blaming Yourself - Start Using Neuroscience
Practice habits and productivity practices that support your prefrontal cortex so that it is more likely to overpower the impulsive and short-term limbic system. Instead of blaming yourself for your lack of discipline or motivation, just use neuroscience to your advantage.
