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The science behind procrastination: 3 ways to make sure you don’t!

Princess Leia - JumpingMinds Team
April 1, 2023

Procrastination is a common experience for many of us. It is when we delay tasks that require immediate attention and put them off until the last minute. While procrastination may seem like a harmless habit, it can lead to increased stress, anxiety, and mental exhaustion. In this blog, we will explore the science behind procrastination and provide three ways to make sure you don't fall victim to this habit.

The Science Behind Procrastination

Procrastination is a complex psychological behavior that is influenced by several factors, including our mood, personality traits, and the task at hand. Studies have shown that procrastination is linked to anxiety, stress, and decreased mental wellness. When we procrastinate, we delay the task at hand, which creates a sense of guilt and anxiety that can lead to negative self-talk and increased stress levels.

One of the primary causes of procrastination is our mood. When we are feeling stressed, anxious, or overwhelmed, we tend to avoid tasks that require our immediate attention. In this way, procrastination becomes a coping mechanism for dealing with negative emotions. However, this coping mechanism is temporary and can lead to increased stress and anxiety in the long run.

Another factor that influences procrastination is personality traits. People who are perfectionists, for example, tend to procrastinate more often than those who are not. This is because perfectionists have a tendency to set unrealistic expectations for themselves and fear failure. As a result, they delay tasks to avoid the possibility of making a mistake or falling short of their high standards, until it starts becoming too overwhelming for them to bear.

Finally, the task at hand can also play a role in procrastination. Tasks that are perceived as unpleasant or difficult are more likely to be put off until the last minute. This is because we tend to prioritize tasks that are enjoyable or easy, even if they are not as important as the more challenging tasks.

Three Ways to Make Sure You Don't Procrastinate: 

1. Break Tasks into Smaller, Manageable Parts

One effective way to avoid procrastination is to break tasks into smaller, manageable parts. This technique is known as "chunking," and it helps to reduce the sense of overwhelm that often leads to procrastination. By breaking tasks into smaller parts, you can tackle each piece one at a time, which can increase your motivation and make the task feel less daunting and also manage your stress this way.

2. Use Positive Self-Talk

Positive self-talk is another effective technique for avoiding procrastination. When we engage in negative self-talk, we reinforce our fears and doubts, which can lead to increased anxiety and stress. By using positive self-talk, we can counter these negative thoughts and boost our motivation and confidence.

For example, instead of saying, "I'll never be able to finish this project on time," try saying, "I can do this. I've tackled difficult tasks before, and I can do it again."

3. Prioritize Self-Care

Prioritizing self-care is an essential aspect of avoiding procrastination. When we neglect our mental and physical wellbeing, we are more likely to feel overwhelmed and stressed, which can lead to procrastination. By prioritizing self-care, we can reduce our stress levels, boost our mood, and increase our motivation to tackle tasks.

Self-care can take many forms, such as exercise, meditation, spending time with loved ones, or pursuing hobbies and interests that bring us joy. Choosing to take professional help for your mental well-being is also a form of self-care!

In conclusion, procrastination can have a significant impact on our mental wellness, and it's essential to take steps to avoid this habit. By breaking tasks into smaller, manageable parts, using positive self-talk, and prioritizing self-care, we can reduce our stress levels, boost our motivation, and increase our productivity. Download the JumpingMinds app right now ( and let us help you deal with all your worries and that too free of cost! 

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