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The Science of Procrastination

Imagine you have a big task due next week. You know it’s important, but every time you think about it, suddenly scrolling on your phone or watching just one episode of that show feels way more appealing. Sound familiar?

This is all thanks to something psychologists call present bias.

Present bias is the tendency of our brains to choose short-term pleasure (like chilling on the couch) over long-term benefits (like getting a project done). Basically, your brain has two modes:

• Mode 1: "I want it now!" This mode craves immediate satisfaction.

• Mode 2: "I want the reward later." This mode focuses on future goals, like success or personal growth.

But our brains are wired to value the “now” more than the “later.”

The part of our brain responsible for our impulses, the amygdala, takes over and says, “You know what would be awesome right now? A snack and a little nap!”

The part of the brain that makes logical decisions, the prefrontal cortex, wants you to work on the task, but it’s a quieter voice and often loses the battle against instant pleasure.

So how do we beat procrastination?

AWARENESS!

Now that we know present bias is part of why we delay things, we can start catching ourselves in the act. Here’s are some actionable steps to help you next time you feel yourself procrastinating:

1. Catch the Excuse: The next time you’re about to switch from a task to something more fun, pause and ask, “Am I avoiding this because it feels too hard right now?”

2. Recognize the Bias: Remind yourself that present bias is normal, but it doesn’t have to control you. Acknowledge, “My brain wants a quick reward, but I’ll feel better if I stick with the task.”

3. Find a Mini Reward: Trick your brain by adding small, fun rewards to the process. For example, work on the project for 20 minutes, then reward yourself with five minutes of your favorite activity or eat a piece of chocolate. This makes the reward immediate and keeps you on track.

Doing this helps balance out the present bias by making the task itself feel rewarding in the moment.

Procrastination doesn’t mean you’re lazy or unmotivated, it’s just your brain’s way of seeking quick rewards.

Imagine completing one whole year of work in one week!

Clark Kegley has a really fun and engaging way of explaining concepts and ideas.

Here is a quick summary of the video:

• Phase 1 - Young 0-25 years old

• Phase 2 - Adult 25-60

• Phase 3 - Old 60 - 80

Clark delivers some uncomfortable truths. He uses these phases and breaks down how we spend most of our lives doing the same things and not reaching our full potential.

He then asks 4 probing questions and teaches you how you can use them:

1. What would I do if I were fearless and could not fail?

2. What will I be most proud of one year from today?

3. What are the three things I need to stop doing?

4. What advice would I ask someone else in the same situation?

These are some pretty powerful questions even without guidance on how to answer them.

Remember - “Most people die at 25,we just bury them at 75” - Benjamin Franklin

Don’t be one of those people.

I chose this quote because it really resonated with me this week.

I’ve spent much of my life focused solely on myself, and still often do.

As every year goes by, I realize that the journey is so much sweeter when you put the spotlight on those who surround and support you.

I remember a conversation I had with a very successful friend of mine. He sacrificed all of his twenties to start his businesses and it has paid off. I admire his work ethic and drive.

We were once talking about property, friends and business, and he was looking to buy a house. We then go onto the topic of the need for connection and the struggles people have in life.

I turned to him and said, “what’s the point in having a old big mansion if you have no one to come visit?”

His Response, “Eerie silence”.

I will never forget that reaction.

There is a famous saying that has stuck with me for years.

If you want to go fast, go alone but if you want to go far, go together.

Spare a minute today to send a message of appreciation to those people in your corner.

Lifehacker is a go-to blog for practical tips and tricks to help you optimize your daily life and boost your work efficiency. It offers smart and actionable advice for readers looking to enhance their lives.

The website covers a variety of topics which include technology, productivity, personal finance, and wellness.

It provides diverse insights and solutions to everyday challenges.

Check it out and let me know what you think! 🙂 

Ambitious Question

How would I approach my life differently if I had unlimited resources and confidence?

In case you missed last week's newsletter, I spoke about:

TEACH: Eat That Frog - Tackle procrastination by prioritizing your biggest task first each day.

INSIGHTS: Visual Hustles - Follow @VisualHustles for impactful visual advice on life's challenges.

MOTIVATION: The Hard Thing and The Right Thing - Michael Caine's quote emphasizes that difficult choices often align with doing what's right.

EXPLORE: Robinhood Investing - A beginner-friendly app for commission-free investing in stocks and cryptocurrencies.

Check it out over here.

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