Conquer Procrastination: 3 Reasons You're Falling Behind
Hack your detrimental habits and transform your productivity by addressing these three areas of neglect.
Why do I procrastinate?
There are many factors that may cause you to procrastinate, but generally, psychologists can break them down into three main components: lack of energy, lack of focus, and lack of motivation. In today’s fast-paced and result-oriented world where distractions are only a tap or click away, it’s no wonder millions of young adults around the world need to seek refuge from their overactive and overwhelmed minds. Tackling procrastination can be a daunting endeavor when considering that it can stem from deep-rooted habits that originate from years of unhealthy behavior. However, by understanding the underlying psychology behind procrastination, you can regain control of your mind and enhance your concentration skills.
1. Energy
We’ve all been there. Maybe you stayed up until 3 AM binge-watching your favorite Netflix series or decided to pull an all-nighter to finish that English essay you forgot existed. Fast forward to the next day, and your calculus instructor nonchalantly hands you a five-page assignment due in four days. You head home exhausted, practically on autopilot, as you grab the closest processed food in your vicinity to replenish your energy. Next thing you know, you wake up from a four-hour nap with nothing but a twinge of guilt as you realize you’ve done nothing productive this evening. You scroll through your Instagram feed, reaffirming your intention to get started on that calculus assignment first thing tomorrow. After all, it isn’t due for another three days!
There are a few key components missing from this routine: proper sleep, diet, and exercise. Sleep is an obvious one, but students don’t usually take its importance seriously. A 2019 study in NPJ Science of Learning concluded that, on average, college students go to sleep at around 2 AM and wake up at 9 AM, indicating a median sleep duration of only seven hours1. This is in contrast to the eight hours or more generally recommended for adults.
Next, let’s talk diet. As students, everything is moving all the time; it’s easy to get overwhelmed and rely on the convenience of campus or cafeteria food as a means of getting to your next activity on time. As tempting as it may be to go wild on three Chalupa Supremes, that temporary spike in blood sugar due to an overload of carbs and sugars brings with it fatigue, along with a myriad of other long-term health problems.
Lastly, there’s everyone’s favorite: exercise. Along with exercise bringing a boost of energy that can last for hours, its effects on reducing stress, daytime sleepiness, and risk of sleep apnea suggest a link between exercise and sleep quality2.
If you’re not sure which of these to address first, I’d suggest starting an exercise habit. Along with aiding your sleep, exercising regularly (even for a short duration) can also increase the chances of you subconsciously improving your diet.
2. Focus
Lacking focus isn’t an unfamiliar phenomenon for young adults. This screen you're reading on right now is practically designed to keep you scrolling for hours as you’re reeled in by notifications and reminders to catch up on the latest social media trend. With your values and priorities seemingly in the air, being dragged into a night out with your friends or a party across campus is a pretty convenient escape from your responsibilities. Luckily, there are plenty of ways to nudge your brain into a more attentive thinking pattern:
Placing your phone or other electronic devices in a separate room or hidden space with notifications off.
Working in a distraction-free environment, such as a library or coffee shop. Usually, it isn’t a good idea to work in the same place as you relax or sleep.
Letting your friends and/or family know before beginning your task that you’re busy and shouldn’t be bothered.
Getting at least 7.5 hours of sleep each night while maintaining a consistent sleep schedule.
Meditating for at least 10 minutes every day to train your mind to redirect focus to the current task. There are many studies that point to meditation improving your cognitive performance3, shrinking your amygdala (responsible for anxiety), and releasing serotonin.
Optional: keeping a distraction log. Every time you think of another activity that nags for your attention (ex. washing the dishes, texting back your friend), write it down onto a piece of paper so you don’t forget and can tend to it once you’re finished.
3. Motivation
Whether it’s from a fear of failure or a lack of fulfillment, getting something done without any motivation seems like a death sentence. Though motivation isn’t always necessary in the midst of consistency, having a long-term vision is important when deciding what’s important in your life. For that reason, it’s important to identify and write a list of your personal values (if you need help, visit this article) and pin it up somewhere you’ll see it frequently. That way, when working on a task that seems unpleasant, you can refer to this list and evaluate whether it aligns with it. If it doesn’t, consider the reason you’re doing it in the first place and whether it’d be beneficial to choose a different route.
It’s also important to break bigger projects or tasks into smaller pieces. For example, if I had to write an essay, instead of sitting myself down and giving myself two hours to finish it in one sitting, I’d break it down into sections. These sections could be the introduction, each body paragraph, and the conclusion. I set a time limit for each section and focus only on completing that one. Once I run out of time, I reward myself with a small break (5–10 minutes) and then move on to the next section. After I’m finished with the whole project, I give myself a big reward (like a bowl of ice cream).
Keep in mind that you should be specific about what you want to complete. Instead of saying you want to "study for the calculus test," ask yourself: "What do I want to have accomplished by the end of this session?" Maybe you want to feel more confident about finding the derivatives of trig functions. Nail down what sections you should go over in the textbook so there’s zero friction before you start working.
Too long? Here’s a bite-sized summary:
Procrastination, a common challenge, affects millions of people . In today's fast-paced world, overwhelm can lead many to seek refuge in distractions. However, this can be remedied by addressing these three areas:
Energy: Poor sleep, diet, and exercise habits contribute. College students average 7 hours of sleep compared to 8 recommended. Unhealthy eating and lack of exercise worsen fatigue.
Focus: Modern life's distractions, like social media, hinder focus. Tips to improve focus include separating from devices, choosing distraction-free environments, and meditating.
Motivation: Fear of failure or lack of fulfillment can sap motivation. Align tasks with personal values, break projects into manageable sections, set time limits, and offer rewards for completion.
Action Items (Complete 1-2 At a Time):
Establish an exercise habit to indirectly improve sleep quality and dietary choices.
Keep phones and electronics in a separate room with notifications turned off during work sessions.
Dedicate 10 minutes daily to meditation to train your mind, enhance focus, and manage anxiety.
Ensure you get at least 7.5 hours of sleep each night to enhance cognitive function and focus.
Divide larger projects into smaller sections to make them more manageable and less overwhelming.
Create a list of your core values and prominently display it to remind yourself of your priorities.
Okano, K., Kaczmarzyk, J. R., Dave, N., Gabrieli, J. D. E., & Grossman, J. C. (2019, October 1). Sleep quality, duration, and consistency are associated with better academic performance in college students. NPJ science of learning. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6773696/
How can exercise affect sleep?. Sleep Foundation. (2023, March 24). https://www.sleepfoundation.org/physical-activity/exercise-and-sleep
Sussex Publishers. (n.d.). Brain scans show how meditation improves mental focus. Psychology Today. https://www.psychologytoday.com/us/blog/you-illuminated/201204/brain-scans-show-how-meditation-improves-mental-focus