Procrastination is far from a modern problem — it has plagued people throughout history. Leonardo da Vinci was notorious for leaving projects unfinished. He started the famous Mona Lisa in 1503 but never delivered it to the commissioner, continuously tweaking it until his death in 1519.
Even the ancient Greeks had a term for procrastination: akrasia. Aristotle and Socrates explored this concept, defining it as a weakness of will and the state of acting against one’s better judgment. They recognised that humans often fail to do what they rationally know is best, which directly relates to the cognitive battle that drives procrastination today.
Then why do we do it?
The brain plays a significant role in procrastination, primarily through the interaction between two key regions: the limbic system and the prefrontal cortex (PFC). The limbic system is one of the oldest parts of the brain, responsible for processing emotions, pleasure, pain, and reward. It includes the amygdala, which processes fear and anxiety.
When faced with an unpleasant or challenging task, the amygdala seeks to avoid discomfort, leading us to opt for distractions such as doom scrolling through social media or binge-watching a series instead of working.
The prefrontal cortex (PFC), located at the front of the brain, is responsible for higher-order functions such as decision-making, planning, and impulse control. It helps us prioritise long-term goals over short-term gratification. Ideally, the PFC should exert control over the limbic system, allowing us to stay focused on important tasks. However, when the limbic system dominates, immediate rewards take precedence over delayed ones, leading to procrastination.
Procrastination can be understood as a tug-of-war between these two brain regions. The limbic system tempts us with instant gratification, while the PFC attempts to keep us on track with long-term objectives. Unfortunately, the limbic system often wins because it rewards us with dopamine, a neurotransmitter that reinforces pleasurable behaviours. Quick and continuous rewards from social media or entertainment strengthen the habit of avoiding challenging tasks, making procrastination even harder to break.
Temporal discounting and present bias
Another psychological concept that explains procrastination is temporal discounting, where humans tend to over or underestimate the value of a reward based on how soon it will be received. This leads to present bias or hyperbolic discounting, where immediate rewards seem more appealing than future benefits. For example, browsing social media provides an instant dopamine hit, whereas the reward of a good grade on an assignment feels distant and less motivating — until the deadline is imminent.
Studies using fMRI scans show that when people consider delayed rewards, their PFC is activated. However, when faced with immediate rewards, the limbic system dominates, reinforcing procrastination.
Do we perform better under pressure?
Many procrastinators claim they work better under pressure, but research suggests otherwise. While an approaching deadline may increase stress levels and force action, studies show that excessive stress leads to worse performance rather than enhanced productivity.
This phenomenon is explained by the Yerkes-Dodson Law, which describes an optimal level of arousal for peak performance. If stress levels are too low, like when a deadline is far away, motivation is lacking. As the deadline nears, stress can push us into an optimal performance zone. However, if stress becomes overwhelming, performance declines due to anxiety and cognitive overload. This explains why last-minute cramming often results in lower-quality work.
How can we overcome procrastination?
Procrastination is something that is all too familiar to us. While there is no one-size-fits-all solution, science offers several strategies to combat procrastination.
The Two-Minute Rule can be a great starting point. If starting feels daunting, commit to just two minutes of the task. Once you begin, momentum often carries you forward beyond those two minutes.
The Pomodoro Technique is something you have certainly come across before, whether it was through academic staff or you frantically searching ‘How to beat procrastination’ on TikTok during exam season. This method involves working in short, intense bursts (e.g. 25 minutes) followed by a 5-minute break, and this keeps the brain engaged without overwhelming itself.
Procrastination is not simply a matter of laziness; it is deeply embedded in our brain’s wiring. Understanding the science behind procrastination allows us to develop strategies to counteract it, ultimately leading to better productivity and reduced stress.
