Breaking the Habit of Procrastination

Understanding Procrastination

• Procrastination is a Habit: It's not an inherent trait but a habit that can be changed using scientific methods.
• Misconception: Many think procrastination is related to their work but it's actually a form of stress relief.

Causes of Procrastination

• Stress as a Trigger: Procrastination is triggered by stress, not by the task itself.
• Common Stressors: Personal issues like relationship troubles, family health problems, financial worries.

The Habit Loop

• Three Components:
  1. Trigger: Stress is the trigger for procrastination.
  2. Pattern: Avoiding the task is the pattern repeated.
  3. Reward: Temporary stress relief is the reward obtained.

Breaking the Habit

• Cannot Eliminate Stress: Stress is a constant, but changing the avoidance pattern is possible.
• Interruption Technique: When feeling the urge to procrastinate:
  • Acknowledge the stress.
  • Count down from 5, 4, 3, 2, 1 to interrupt the habit loop.
  • Engage the prefrontal cortex by starting work immediately.

Action Plan

• Start Small: Begin working for just five minutes to combat avoidance.
• Research Insight: 80% of people will continue working beyond the initial five minutes once they start.

Key Takeaway

• Procrastination is not about laziness but is a stress-induced habit that can be managed and broken by altering the habit loop and starting tasks immediately after recognizing stress.