Stopping Procrastination

Juliet D'cruz

Updated on:

People often postpone work or projects to a future time they think there will be no distractions. It is unrealistic to say that one can eliminate distractions permanently. What then are the solutions? Worry no more; on ThesisHelpers, we will take you through ways to end procrastination. All you need to do is follow proper strategies and having the right mindset.

First, you have to understand procrastination before learning how to work against it.

Procrastination and Emotions

People say that procrastination is a type of emotional behavior in human beings. Since a person’s brain is powerful, it often becomes indecisive and irrational. The rational part of the brain is constantly locked in a battle with the amygdala. The amygdala is the instinctive side that is emotional. The rational side is also known as the prefrontal cortex.

Since we are emotional beings, we cannot use logic to set our minds not to put off crucial work. It is not an easy task. 

One tends to convince themselves that it is not a big deal when you put off a task or work. However, the guilt of postponing work always trips us. Downward counterfactuals refer to the responses in line with no-big-deal. It temporarily improves the person’s mood. The reactions that take up the consequences as a lesson to use in the future have the term upward counterfactuals. Once you are in the procrastination cycle, it is hard to end it.

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Biology Behind Procrastination

Scientists say that one’s brain structure can adapt to whatever you subject to it. Here, chronic procrastination can be the changing factor. When you follow proper habits, your brain is subject to rewiring. When it rewires, your performance becomes better. Mindful meditation can serve the purpose of shrinking the amygdala. So, a significant cause for procrastination is the inability to have control over your moods and emotions. 

The following steps are worth following to help you stop procrastination.

Forgiving and Forgetting

You should avoid shaming yourself when you fall into the procrastination trap. To improve your habits, you should first forgive yourself for the previous procrastination acts. When you forgive yourself, you can have the determination to continue working on the same and other tasks. Similar to a wound that you inflict on yourself, you get to rob a valuable resource from yourself, that is, time. 

Loneliness in Procrastination

You may at times feel isolated from people during these times, but that should not be a worry. Many people are going through this difficulty, procrastination. Even great minds at times lack the will and motivation to do work.

Perfectionism, Priorities, and Procrastination

When you want to carry out a task, the finishing should be the least of your worries. It would be best if you begun with the things within your reach as you advance to completion. Perfectionism is a close ally to procrastination. The two are enemies of productivity. Do everything step by step, do not rush nor think of the end. Live within the moment.

The Equation of Procrastination

Dr. Steel, an expert in procrastination, presents an equation for procrastination. It justifies the level of motivation in accomplishing a task currently.

The equation is (Expectancy * Value) divided by (Impulsiveness * Delay) 

What does all this mean?

Expectancy refers to the confidence in you to carry or complete the task at hand.

Value refers to the level of importance the task is to you.

Impulsiveness refers to the ease at which you concede to temptations.

Delay refers to the period you will wait to receive the reward of finishing the task in question.

To end procrastination, one has to use the equation to develop weak and strong points on why they have to do a task. 

Taking Control of the Environment You are in

If the environment you are in is full of distractions and temptations, you are already at a disadvantage. You need to find a safe space or a study space that will leave out all the distractions. Everyone’s study space is different. Some prefer silent rooms, while others need a little ambient noise.

When creating or looking for a study space, you should have in mind the following.

Removing Distractions: Take away things like mobile phones, video games, people, or snacks.

Maintaining the Study Environment: A human brain loves when we follow similar patterns. When you repeat a study pattern, your brain channels all the energy to produce. It would be best if you consider maintaining a single study space to avoid this.

Preparedness: You should always have all the material you need next to you. Interruption of your workflow may lead to procrastination. 


Be aware that there is a part in you that wants to embrace laziness. When you try to reduce laziness, it only intensifies, so you should accept it to be part of you. When you accept it, the brain automatically assumes you are in control. 

Finally, you can always read more books that help in eradicating procrastination. Be in control of what you do. You should always know that you are a free spirit. 

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