Why Do We Procrastinate?

We all experience procrastination in different ways. It could be particularly prominent when an exam or stressful event is approaching. You may sit down to study, open your laptop and books, and tell yourself you will be productive. A few minutes later, you're somehow scrolling TikTok, or finding yourself rearranging your entire bedroom and wardrobe.

This is procrastination. We delay what we need to do, even though we are aware of the consequences. So why do we do it?

One reason is that our brains naturally prefer immediate rewards. Since studying for an exam or going to the gym right now may be difficult, we choose the option which feels better. We focus on the 'easier' dopamine, rather than the long term benefits of short term sacrifice.

Another reason is that some tasks may feel too overwhelming. With a natural tendency to avoid pain, our brains may consider a huge assignment or exam too difficult to know where to begin. Instead of tackling the problem, we find a way to avoid it altogether.

So, what can we do to beat procastination?

Begin my making the task smaller, and reframing it in your mind. Instead of saying 'I need to study for this exam', say, 'I'll complete 5 questions'. Rather than creating a monumental task for yourself, create a small, specific and attainable goal that feels much easier to start. It's these incremental steps which accumulate to build real progress in the long run.

Removing distractions can also make a huge difference. Put your phone somewhere out of your reach, close unnecessary tabs on your laptop, and create a space where you can focus.

Most importantly, don't wait until you feel motivated. Motivation often comes after you begin, not before.

Procrastination doesn't mean you're lazy. Understanding why we procrastinate can help you change your habits and make getting started much easier.