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The real problem with procrastination: It's all in your head

It's 10am, and a 3pm deadline is looming, yet here I am, staring blankly at the computer screen, unable to move. Despite the loudly ticking clock, I'm trapped in a mental loop, re-reading the same sentence over and over. All my attempts to focus feel like battling an invisible force that keeps me stuck. How can I break free from this paralysing cycle?


Breaking the chains of procrastination: Keys to productivity


That feeling when you complete a task you have been procrastinating on – Freedom. Photo by Andrea Piacquadio, Pexels.

I need to somehow snap out of this haze and break the cycle. I need to change my approach, something has to shift. Then amidst the fog of paralysis it hits me: the answer lies in the very keys beneath my fingertips – Shift, Return, Control, Option (Alternate), Space, and Delete. These aren’t just keys on my computer’s keyboard; they could be clues to the very tools I need to move past procrastination!


Procrastination starts in our mind

The problem with procrastination is that it is all in our head, literally, its roots are in our thoughts and perceptions. When we procrastinate, our brain experiences heightened activity in the limbic system, which is responsible for our emotions and impulses, while the prefrontal cortex in our brain, responsible for planning and decision-making, becomes less active. This imbalance is the reason for the struggle between a desire to complete tasks, versus instant gratification, which is what makes it so hard to get on with tasks. Dopamine plays a significant role in this process; it is the neurotransmitter that drives our reward system, making instant gratification more appealing and reinforcing procrastination. To overcome these mental blocks it requires a change in thought processing, this goes beyond sheer will power, it requires a strategic approach, let’s explore this in view of the technique I touched on earlier.


Reframing procrastination

By framing procrastination through the concepts of Shift, Return, Option, Control, Delete and Space, you can explore new ways to manage your tasks and emotions in a way that maintains your productivity. This approach encourages you to reflect on your procrastination habits and consider alternative strategies for managing tasks effectively.


Shift: Change perspective, embrace flexibility

Procrastination can sometimes be a result of needing to shift focus or priorities. The Shift key reminds us to change our perspective and embrace flexibility in how we approach tasks. Instead of sticking to a rigid plan that may not be in-tune with our current mindset or current circumstances, or our personality in general, we can pivot and adjust our strategy as needed. 


Physically shifting location can also provide the necessary mental refresh. Moving to a different workspace, changing your environment, trying a different method or working on something entirely different can stimulate new ideas, provide a fresh perspective, inspire creativity and increase focus. The goal is to maintain your engagement over time, so shift as much as you need in order to remain engaged.


For example, move your workspace to a sit near a window, open the window, and then try breaking down the task into smaller, manageable chunks, this shift can kickstart momentum. The idea is to let go of rigidity and rules. 


Return: Persist and reflect

The key to maintaining momentum, overcoming procrastination and breaking old habits is to return to tasks regularly. Progress doesn't have to be flawless or linear; it's about persisting and learning from each attempt. Remember the adage: if at first you don’t succeed, try again. Get used to failing and starting again until it becomes second nature. 


Revisit and revise your approach as you go. There may be spurts of productivity, then slower periods, discover what is your natural rhythm, and understand that this rhythm may shift for different tasks and at different times of day. Taking regular breaks and shifting and returning to the task often, avoids stagnation. Each time you return to the task is an opportunity to refine and improve, and move closer to completion.


Procrastination often involves a tendency to return to familiar habits or unproductive routines. Returning to comfort zones such as social media, or gazing into the abyss, rather than tackling challenging or boring tasks, is a pattern, notice it and go back to step one: Shift. Reflection is key in these instances. By taking moments to pause and assess your emotional response, you can gain valuable insights into what's working for you and where shifts are needed.


Procrastination, stems from a mismatch between our natural inclinations (emotions and habits), the requirements of the task, and our approach. What might feel like an insurmountable obstacle, with awareness, understanding, self-compassion and conscious change, we can rewire our brains and overcome it.

Option/Alt: Embrace diverse strategies

Options are essential. Instead of rigidly adhering to one method explore different approaches to tackling a task. Whether it's brainstorming ideas, outlining a structure, breaking tasks into smaller steps, or calling an accountability partner, having multiple options allows you to find what works best for you in each moment and aligns with your strengths and preferences.


Options are key to unlocking creativity and problem-solving. Instead of writing could you audio record, draw pictures, sing, or move your body to tell the story or help unlock the answer to the task you’re working on? What if you write with a different coloured pen, or with a pencil or crayon instead of typing on a keyboard; do your thoughts change?


Too many options or alternatives can result in not knowing where to start prolonging procrastination. Alternatively, when faced with multiple tasks, projects and competing deadlines you may find you delay starting because of overwhelm, use the tools here to work through Options and find a clearer sense of direction.


Control: Take control, or release it

While control is important for staying organised and focused, too tight of a control can lead to perfectionism or rigidity which stifles productivity and can block you from seeing Options. Perhaps the Shift required is to release Control. Find a balance between structure and flexibility that offers a sense of direction while also remaining flexible to adapt and change with circumstances, and as insights arise.


Procrastination can also stem from feeling out of control – a looming deadline, rigid guidelines, or vague boundaries can contribute to a sense of overwhelm. Control reminds us that we have the power to choose how to approach the task. Using the Shift, Return and Option tools you can reclaim ownership of the task and regain control over the workflow and reduce stress.


Setting clear boundaries is crucial too – whether it's allocating specific work hours or defining – and celebrating – project milestones, asserting autonomy and delaying tasks until you feel more capable or motivated all help you maintain focus.


Space: Create room for creativity and innovation

Space is essential for nurturing creativity and innovation. Taking intentional breaks, practicing mindfulness, or engaging in activities that provide a mental and physical recharge provide Space for Alternate ideas to be generated. When you consciously create space you gain perspective and clarity, you can approach tasks with renewed energy and enthusiasm. It sounds counter-intuitive that taking Space (or pause) helps you get tasks done, but it does because it allows your mind to breathe, rest and reset which creates room for new insights and solutions to arise. This Space (pause) is not the same as blankly staring out the window, this is a conscious, intentional pause and is mindful in nature.  


Delete: Let go of perfectionism

Delete represents letting go of perfectionism and self-criticism. Procrastination often stems from fear of not meeting high standards or expectations. By accepting that tasks don't need to be flawless and that mistakes are part of the learning process, you can reduce anxiety and self-imposed pressure, freeing yourself to take action.


Procrastination can also involve deleting or avoiding tasks altogether, especially if they seem overwhelming or unappealing. This avoidance behaviour can stem from a desire to maintain a sense of Control over your workload, the situation and your emotions, awareness is key here, to ascertain what tasks are okay to Delete, or delegate and which ones you need to find a means to get done.


Overcome procrastination, it’s your choice

Procrastination can be seen as a choice because shifting our mindset involves harnessing the brain's capacity for change, or neuroplasticity. When we consciously decide to alter our habits and thought patterns, new neural connections are created that override the old ones. By strengthening these pathways through repetition and reinforcement our brain adapts, making these changes ingrained and automatic over time, which helps replace procrastination with action. Essentially, by choosing to challenge and reframe procrastination habits, you leverage neuroplasticity to reshape cognitive patterns and enhance your ability to overcome delay.


Integrating the principles of Shift, Return, Option, Control, Space and Delete empowers us with tools to navigate procrastination more effectively and to flow seamlessly from rigidity, to creativity, to innovation, to completion, affording us more time and freedom.


And now, as I sit here, the cursor blinks eagerly, but this time, I can celebrate – I’ve completed the task. Job well done!



 

This article is authored by Nicole Sultana, who holds a Post Graduate Certificate in Business (Marketing), a Post Graduate Degree in Spiritual Care, and a Bachelor of Applied Science in Sports Science/Human Movement. In addition, she is a Certified Therapeutic Sound Practitioner and a Death Doula. Nicole is the founder of Sound Consciousness, a company that offers wellbeing strategies and therapeutic sound practices to help individuals achieve peak performance in their professional lives, relationships, and personal aspirations.


If you found this article interesting, please leave a comment below and share it with others who might find it beneficial. Sharing our experiences helps us all learn, grow, and heal together. We welcome lively discussions, as they contribute to our multifaceted humanity. Let's remember to approach discussions with respect and kindness at heart.


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