As students, and human beings, we are prone to put off tasks that seem daunting, time consuming, or mentally challenging. Scientists have found that 20-25% of adults are chronic procrastintors—higher than the number of adults diagnosed with phobias or clinical depression—and up to 85% of college and high school students report struggling with procrastination. When Bellarmine students were asked, 94% of students reported that they struggled with procrastination on a daily basis. Students reported that the battle with procrastination left them tired and increased their stress levels, as they always felt anxious even when they were doing something they enjoyed because they knew that there was something they were putting off. This habit is often associated with laziness, poor time management, and a lack of productivity. However, the issue is much more complex than that—it is rooted in the emotional and cognitive function of your brain.
Procrastination can stem from a fear of failure, anxiety about a certain task, and greatest of all, putting short term needs above long term needs. Instead of completing a task that causes stress, we may find ourselves finding distraction through social media, talking to friends, or other tasks that do not cause us discomfort. This avoidance is caused by the desire to escape emotions of anxiety and self-doubt, but ultimately worsens the issue. It has been shown that procrastination leads to higher stress and anxiety levels and poor impulse control.
The habit has not only psychological roots, but neurological roots as well. Two parts of the brain, the limbic system and prefrontal cortex are at war when someone procrastinates. The limbic system is the brain’s emotional hub, and processes the emotions of pain and pleasure we encounter in our daily lives. When presented with an uncomfortable task, the amygdala—a structure within the limbic system—processes our emotions of fear and anxiety, feelings that can be overwhelming, and steers us towards relief. Participating in a more enjoyable activity fuels our brain’s reward system, releasing dopamine and furthering our habits of putting off challenging tasks. Meanwhile, the prefrontal cortex, which controls functions such as planning, decision making, and impulse control, struggles to override the limbic system’s emotional impulses. Thus, chronic procrastination can alter your brain, strengthening avoidance pathways and weakening your ability to manage challenging situations head-on.
As students at a college preparatory school, we are given a hefty workload. Many students juggle sports, work, and extracurricular activities on top of schoolwork, making time management immensely difficult. While the temptation of distraction is rampant in times of high stress, there are simple things that one can do in order to break procrastination cycles. Rather than thinking “When is the latest that I can complete this task?”, think to yourself, “How soon can I get this done?”. While you work, set a timer for a short period of time—half an hour to an hour, for example—and put away all distractions for that amount of time. Once that time is complete, reward yourself by doing something enjoyable, and repeat the cycle.
Lastly, be kind to yourself when you procrastinate. It is a bad habit that is present in most people, and being critical of yourself can lead to greater stress, which may exacerbate the issue rather than expedite it. On the other hand, self-assurance and resilience will increase your progress. It is equally important to address any root causes of stress and anxiety and ensure that you are taking the time to care for your well-being. While procrastination can be a difficult habit to break, remember not to let your limbic system win and do what is best for yourself long-term.
