Delaying the tasks is more than the lack of discipline: science shows how the brain reacts to discomfort and what strategies help to break this cycle
Who has never left an important task for tomorrow, even knowing the consequences? This behavior, called procrastination, is much more common than you think. But contrary to popular belief, it has no direct relationship with laziness or lack of discipline. Science shows that the habit of postponing is deeply linked to the functioning of the brain.
What is procrastination?
Procrastinating means postponing the essential decisions or activities in exchange for easier and more fun actions. Neuroscience explains that this process is connected to the way the brain treats emotions, prizes and cars -contollo.
When we create a task like boring, stressful or demanding, the brain areas responsible for emotional discomfort are activated. To escape this negative sensation, we are looking for immediate relief from something pleasant – such as controlling social networks or watching a series – even if it damages us in the long term.
But after all, why do we act in this way? The truth is that our brain has evolved to give priority to rapid prizes as a form of survival. If, in the past, this has contributed to guaranteeing food and shelter, today the same mechanism leads us to prefer easy distractions rather than asking for tasks. In a digital world, where notifications and short videos compete for our attention, this trend intensifies further.
What happens in the brain when we procrastine
Three areas of the brain play a central role in this process:
- Cerebral amygdala: Linked to fear, anxiety and stress. When the task seems difficult, he shoots an escape response;
- Prefrontal cortex: Responsible for the focus, focus and control of impulses. It is he who tries to keep the rational on the scene, but can be overwhelmed;
- Reward system (Core Accumberi): Associated with dopamine, neurotransmitter of pleasure. By choosing something fun instead of productive, we receive an immediate reward that strengthens the behavior of the postponement.
Procrastination, therefore, is the result of the clash between the discomfort of Amigdala and the prefrontal cortex tries to maintain self -control. Some behaviors of everyday life, equal, serve as “trigger” that favor procrastination – such as anxiety and fear of failure, perfectionism, lack of motivation and excessive stimuli environments that make concentration difficult.
The cycle of procrastination
In the routine, procrastination becomes a cycle. Once a task is interpreted as difficult or unpleasant, the amygdala generates negative emotions in the brain, which tends to seek pleasant activities. From that moment on, dopamine is released, strengthening the postponement of the task. They feel feelings like guilt and frustration, but the cycle restarts.
The problem is that, over time, this model can compromise self -esteem, productivity and even mental health. Chronically procrastinating can generate stress from the accumulation of responsibility, anxiety, a sense of lack of control, insomnia due to concern and continuous demotivation.
Strategies to overcome procrastination
The good news is that the brain is plastic and can be trained to create new habits. Among the techniques indicated by neuroscience are:
- Divide great tasks into passages minors To facilitate its beginning;
- Practice awareness: Reduces the reactivity of the amygdala and improves concentration;
- Adopt strategies such as the tomato method: which works with 25 minutes of focus and 5 minutes of break;
- Premium prizes: strengthens the production habit with dopamine;
- Reduce the distractions: Keeping the environment clean and organized helps in concentration;
- Quality sleep and food: essential for the correct functioning of the brain;
- Look for psychotherapy: Cognitive behavioral therapy (TCC) is one of the most effective in facing the problem as it helps identify dysfunctional thought models and develop personalized strategies to resume control.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
