Breaking Free from Procrastination!

Procrastination is a common struggle for many of us, but there’s a straightforward way to tackle it that draws inspiration from findings in addiction literature. Understanding the dynamics of the dopamine system — the brain’s reward mechanism — can provide powerful insights into breaking free from procrastination.

In simple terms, the depth of the slump after a dopamine peak is tied to the intensity and speed of that peak. To overcome procrastination, it’s essential to grasp that not only is the depth of the slump relevant, but the speed at which you climb out of it is equally crucial.

When you find yourself in a state of low motivation, the usual approaches like cleaning or waiting often fall short or take too long. Instead, consider engaging in activities that demand more effort or are slightly uncomfortable, but here’s the key: nothing harmful or damaging.

By doing something more effortful or slightly uncomfortable, you can expedite your exit from the low motivation state. The goal is to challenge yourself and create a sense of discomfort that prompts a quicker rebound from the dopamine trough.

For example, if you’re unmotivated and tend to procrastinate by doing tasks unrelated to your main goal, intentionally immerse yourself in an activity that causes discomfort. This could be a tangential task or even something like a cold shower, known for its ability to induce short-term discomfort while boosting dopamine over time.

It’s crucial to emphasize that when we talk about doing something “more painful,” it doesn’t involve causing physical or psychological harm. Instead, it’s about recognizing what feels harder or more challenging in the moment and pushing yourself slightly beyond your comfort zone.

Consider the example of someone struggling to exercise regularly. If the thought of a full workout feels overwhelming, start with a minimal commitment, such as one or five minutes. Successfully completing this small milestone can serve as a stepping stone to gradually increase your engagement.

However, for some individuals, even this approach may not be effective. In such cases, consider taking on a task tangential to your primary goal — one that feels worse than being unmotivated. The key is to find something that, while safe, is genuinely uncomfortable. This deliberate choice creates a steeper slope in the dopamine trough, expediting your return to a baseline level of motivation.

In summary, when faced with procrastination, waiting for it to fade away may not be the most effective strategy. Instead, proactively engage in activities that challenge you and create a sense of discomfort, without causing harm. By doing so, you can navigate through the dopamine trough more swiftly, ultimately overcoming procrastination and achieving your goals more efficiently.