学进去

If you find yourself embracing the thrilling chaos of completing tasks at the last minute, congratulations — You are not alone! According to a survey, 20% of U.S. adults procrastinate (拖延) at home, at work, in relationships, and more. Another survey found that 88% of people procrastinate at least one hour a day.

Sounds alarming? As it turns out, if you’re feeling stressed, you may be more likely to procrastinate. Essentially, our brains are structured to approach tasks we find enjoyable and avoid those we are afraid of. Our limbic brain (边缘大脑), the emotional part of our brain, is screaming, “Let’s do anything but that stressful thing!” while our prefrontal cortex (前额叶皮层) is the CEO of our brain, setting the goals, making a plan, and ensuring we stay on track. CEO vs. Drama Queen Brain — who will win? Actually, there do exist chances when our limbic brain overrides that prefrontal cortex message.

Then there’s the burst of energy we often get when we’re up against a deadline, which leads to a reward pathway within our brains and sets the foundation for procrastination as a habit. When you race to the end and get to the goal finally, your previous stress is gone and you almost get in that pattern of “See, I work better under pressure!”

So, how to beat procrastination? Well, you need to retrain your brain to cope with the stress. One trick is to take periodic breaks (reward) to refocus your attention on the task. Ever heard of the Promodoro Technique? It’s about working for 25 minutes and resting for 5. During those breaks, forget about brain-burning activities — try relaxing techniques such as meditation or yoga instead. Another trick is to “eat the frog” first thing in the morning, or tackle the most difficult and stressful task of the day, as was once said by Mark Twain.