![[Psychology] Fight off “troublesomeness”! A scientific way to get rid of the habit of procrastinating](https://images.unsplash.com/photo-1518770660439-4636190af475?w=800&auto=format&fit=crop&q=80)
[Psychology] Fight off “troublesomeness”! A scientific way to get rid of the habit of procrastinating
“I’ll start getting serious starting tomorrow.” “I’ll check social media a little more before I get started.” “I just can’t get motivated to do this job…”
Have you ever blamed yourself like that? The habit of "postponing" is something that many people experience at least once. Actually, this is not because your will is weak or because you lack guts. The very structure of our brains chooses to put things off as some sort of brilliant "survival strategy."
In this article, we will explain from the perspective of brain science why we feel that we are troublesome and can't move, and we will explain in detail psychological techniques to change our behavior without relying on willpower.
Chapter 1: Why does the brain take a backseat? (Brain conflict and dopamine trap)
When we have something to do but can't move, a fierce battle between rationality and instinct takes place in our brains. Understanding this conflict is the first step to overcoming it.
1. Prefrontal cortex vs amygdala: conflict between reason and emotion
Our brain has a region called the prefrontal cortex, which is responsible for high-level thinking and planning. This is the command center that makes the case that we should make the effort now for the future.On the other hand, the limbic system, which includes the amygdala, controls more primitive parts of the body. This part prioritizes the instinctive desire to "spend this moment comfortably and happily."
When we feel ``troublesome,'' it is because the amygdala's desire for ``current pleasure (or avoidance of pain)'' outweighs the ``future reward'' envisioned by the prefrontal cortex. For the brain, ``avoiding stress in the present moment'' has a higher priority as a survival strategy than future success.
2. Dopamine temptation
Even more troublesome is the influence of the pleasure chemical dopamine. Watching social media or playing games gives your brain an immediate dopamine reward. On the other hand, "big accomplishments" such as work or study are not rewarded until they are completed.Because the brain seeks efficiency, it has a tendency to prioritize "small pleasures that can be obtained without effort (such as a smartphone)" over "big successes that require effort." In other words, it's not your personality that puts you off, it's just how your brain responds to dopamine.
Chapter 2: “Psychological hacks” to move without relying on motivation
“Willpower” is a finite resource that can only be consumed during the day, like a smartphone battery. Therefore, the strategy of ``getting through it with enthusiasm'' is scientifically extremely inefficient and easy to fail. ** Here are three psychological hacks to trick your brain into doing things.
① “The 5-Second Rule”
This technique, coined by Mel Robbins, is a powerful tool for "taking action before your thoughts put on the brakes."The moment you have an idea of what you need to do, or the moment you think, ``I have to do it,'' say the countdown out loud (or in your mind): ``5, 4, 3, 2, 1, go!'' and move your body in that moment. **
This is a switch that forces your brain into operating mode before it generates the excuse that it's too much trouble.
② “Baby Steps”
When our brain senses that a task is large, it considers it a "threat" and takes avoidance action (=putting it off until later). In order to break through this defensive reaction, it is effective to lower the hurdle to the maximum.Change the goal of "writing a report" to "opening a computer." Change "cleaning" to "pick up a piece of trash."
Break it down into small enough steps that you can't fail with this. Once you start moving, your brain's ``task excitement'' (a mechanism that motivates you when you start working on something) kicks in, making it easier to move on to the next action.
③ “Pomodoro Technique”
Setting a time limit is a way to alleviate the ``endless pain''. Concentrate for 25 minutes, then take a 5-minute break and repeat the cycle.By deciding to just do it for 25 minutes instead of doing it all the time, you can minimize your brain's resistance. A running timer provides visual pressure and helps you stay focused.
Chapter 3: Tips for making it a habit (creating a system that does not involve willpower)
Even if you are able to make a move once, in order to continue doing so, you need to prevent yourself from wasting your energy by "taking on new challenges every time." The key here is to reduce the number of decisions made.1. “If-Then Planning”
One method that has been proven to be extremely effective in psychological research is the If-Then planning method.- “If I make coffee in the morning, I will immediately return three emails.”
- "If I sit down at my desk at work, I'll immediately open the document."
2. Environment design
The power of the environment is more powerful than our willpower.- Reduce friction: If you want to exercise, wear your clothes to bed the night before. If you want to study, leave your textbook open on your desk.
- Increase friction: If you use your phone too much, put it in another room.
Summary: Don't aim for perfection, just celebrate the first steps
Finally, I would like to send an important message to you.
Stop blaming yourself for putting things off. If you can't move, it's not because you're lazy, it's a sign that your brain is functioning well. But now that you understand how it works, instead of the unstable weapon of "willpower," you now have a powerful tool: psychological strategy. **
Don't try to do it perfectly the first time. First, ``count 5 seconds and move,'' or ``just open your computer.'' Give yourself as much praise as you can for taking that small step.
Change is not a big leap, but a series of small steps. Starting today, use this technology to gradually make your daily life more comfortable.