Procrastination Decoded: How to Train Your Brain to Take Action

Imagine this:

You plan to start working out every morning, but when the alarm goes off, you hit snooze and decide to start “tomorrow.”

The laundry basket is overflowing, but you keep telling yourself you’ll do it later and end up watching TV instead.

You would love to work at this company, but you don’t apply because you believe you don’t have a chance.

You know you need to call your aunt back, but you keep thinking, “I’ll do it after just one more episode.” Five episodes later, you’re an expert on the show but still haven’t made the call.

There is actually a word for these “BUTs.” It’s procrastination.

If your brain works like mine and you want to understand why it engages this way, let’s dive deeper into the reasons for those “BUTs.”

So, what exactly is going on in the brain?

Basically, two different brain parts are in a battle against each other: the Limbic System vs. the Prefrontal Cortex.

The amygdala, a small, almond-shaped region of the brain, is involved in processing emotions, particularly fear. It is part of the limbic system, which is responsible for our emotional responses. When the amygdala senses potential threats, such as fear of failure or abandonment, it triggers the “fight or flight” response, preparing the body to react to danger.

The limbic system prefers safety and comfort. In my mind’s eye, I imagine the besties of my limbic system are my couch, bed, and cozy pajamas, all texting each other in a group chat, plotting ways to keep me in Netflix mode forever.

In other words, the limbic system drives us to avoid risks and stay within our comfort zones. However, it is not skilled at rational, long-term thinking.

That role belongs to the prefrontal cortex, the part of the brain responsible for rational thought, decision-making, and planning. The prefrontal cortex helps us consider long-term consequences and make plans, essentially acting as the “adult” part of our brain. Speaking of visualization, I imagine my prefrontal cortex as a balding, workaholic Boomer, one-finger texting into his calendar.

The interplay between the limbic system and the prefrontal cortex is essential for regulating our emotional responses. The prefrontal cortex can modulate the limbic system’s activity, helping to keep our emotional reactions in check and allowing for more balanced decision-making.

This interaction is also the reason for procrastination.

When the limbic system senses potential failure or discomfort, it triggers avoidance behaviors to keep us in our comfort zone. This can overpower the rational planning of the prefrontal cortex, leading us to put off tasks that might involve risk or challenge.

As the incredible Dr. Tara Swart (neuroscientist) explains, the underlying causes of procrastination can vary widely. Common factors include fear of failure, self-doubt, frustration, anxiety, and fatigue.

What can you do about it?

You can actually do quite a bit.

Dr. Tara Swart recommends cognitive training to strengthen the prefrontal cortex and increase resilience against the limbic system. What exactly is cognitive training? Think crossword puzzles, Sudoku, or even drawing a map from memory.

Meditation has also been proven to shrink the amygdala, the culprit behind emotions like fear.

Another practical tip: Break down big tasks into smaller, more manageable ones. The goal is to get moving, whether physically or metaphorically. Anything beats staying stagnant.

Lastly, and paradoxically, Dr. Swart suggests embracing boredom. No scrolling, no binge-watching, no stimulation — just be present with yourself. Why? Because constant stimulation messes with your dopamine system and hinders your ability to focus.

If there’s one key takeaway from this article, I hope it’s this: Learn to be more self-compassionate. Your brain is simply trying to protect you. Sometimes, your prefrontal cortex just needs a little workout to take the wheel.

To sum it up: You’re not just lazy (okay, maybe a tiny bit). There’s more to it.

This isn’t an excuse, BUT

…you’ve got this!