The Neuroscience & Psychology of Procrastination, and How to Overcome It

Pro­cras­ti­na­tion is a skill, an art, a slight-of-hand tech­nique. I’m pro­cras­ti­nat­ing right now, but you’d nev­er know it. How many tabs do I have open in my mul­ti­ple brows­er win­dows? Pick a num­ber, any num­ber. How many tasks have I put off today? How many dreams have I deferred? I’ll nev­er tell. The unskilled pro­cras­ti­na­tors stick out, they’re easy to spot. They talk a lot about what they’re not doing. They run around in cir­cles of bewil­der­ment like the trou­bled hero of Dr. Seuss’s Hunch­es in Bunch­es. The skilled prac­ti­tion­er makes it look easy.

But no mat­ter how much Face­book time you get in before lunch and still man­age to ace those per­for­mance reviews, you’re real­ly only cheat­ing your­self, am I right? You want­ed to fin­ish that novel/symphony/improv class/physics the­o­rem. But some­thing stopped you. Some­thing in your brain per­haps. That’s where these things usu­al­ly hap­pen. When Stu­art Lang­field asked a neu­ro­sci­en­tist about the neu­ro­science of pro­cras­ti­na­tion, he got the fol­low­ing answer: “Peo­ple think that you can turn on an MRI and see where something’s hap­pen­ing in the brain, but the truth is that’s not so. This stuff is vast­ly more com­pli­cat­ed, so we have the­o­ries.”

There are the­o­ries aplen­ty that tell us, says Lang­field, “what’s prob­a­bly hap­pen­ing” in the brain. Lang­field explains his own: the prim­i­tive, plea­sure-seek­ing, pain-avoid­ing lim­bic sys­tem acts too quick­ly for our more delib­er­a­tive, ratio­nal pre­frontal cor­tex to catch up, ren­der­ing us stu­pe­fied by dis­trac­tions. Piers Steel, Dis­tin­guished Research Chair at the Uni­ver­si­ty of Cal­gary and a pro­cras­ti­na­tion expert, shares this view. You can see him explain it in the short video below. The evo­lu­tion­ary “design flaw,” says Lang­field, might make the sit­u­a­tion seem hope­less, were it not for “neu­ro­plas­tic­i­ty,” a fan­cy buzz­word that means we have the abil­i­ty to change our brains.

Langfield’s pur­pose in his short video is not only to under­stand the biol­o­gy of pro­cras­ti­na­tion, but to over­come it. He asks psy­chol­o­gist Tim Pychyl, whose answers we see and hear as an incom­pre­hen­si­ble jum­ble of ideas. But then Pychyl reduces the com­pli­cat­ed the­o­ries to a sim­ple solu­tion. You guessed it, mind­ful­ness meditation—to “down­reg­u­late the lim­bic sys­tem.” Real­ly, that’s it? Just med­i­tate? It is a proven way to reduce anx­i­ety and improve con­cen­tra­tion.

But Pychyl and his research team at Car­leton Uni­ver­si­ty have a few more very prac­ti­cal sug­ges­tions, based on exper­i­men­tal data gath­ered by Steel and oth­ers. The Wall Street Jour­nal offers this con­densed list of tips:

Break a long-term project down into spe­cif­ic sub-goals. State the exact start time and how long (not just “tomor­row”) you plan to work on the task.

Just get start­ed. It isn’t nec­es­sary to write a long list of tasks, or each inter­me­di­ate step.

Remind your­self that fin­ish­ing the task now helps you in the future. Putting off the task won’t make it more enjoy­able.

Imple­ment “micro­costs,” or mini-delays, that require you to make a small effort to pro­cras­ti­nate, such as hav­ing to log on to a sep­a­rate com­put­er account for games.

Reward your­self not only for com­plet­ing the entire project but also the sub-goals.

A Stock­holm Uni­ver­si­ty study test­ed these strate­gies, assign­ing a group of 150 self-report­ed “high pro­cras­ti­na­tors” sev­er­al of the self-help instruc­tions over 10 weeks, and employ­ing a reward sys­tem and vary­ing lev­els of guid­ance. “The results,” WSJ reports, “showed that after inter­ven­tion with both guid­ed and unguid­ed self-help, peo­ple improved their pro­cras­ti­na­tion, though the guid­ed ther­a­py seemed to show greater ben­e­fit.”

Oth­er times, adding self-help tasks to get us to the tasks we’re putting off doesn’t work so well. We can all take com­fort in the fact that pro­cras­ti­na­tion has a long his­to­ry, dat­ing back to ancient Egypt, Rome, and 18th cen­tu­ry Eng­land. The wis­dom of the ages could not defeat it, or as Samuel John­son wrote, “even they who most steadi­ly with­stand it find it, if not the most vio­lent, the most per­ti­na­cious of their pas­sions, always renew­ing its attacks, and, though often van­quished, nev­er destroyed.”

But there are peo­ple who pro­cras­ti­nate, beset by its per­ti­nac­i­ty, and then there are chron­ic pro­cras­ti­na­tors. “If you’re an occa­sion­al pro­cras­ti­na­tor, says Pychyl, “quit think­ing about your feel­ings and get to the next task.” Suck it up, in oth­er words, and walk it off—maybe after a short course of self-help. For all the con­flict­ing neu­ro­sci­en­tif­ic the­o­ry, “there is a qui­et sci­ence behind pro­cras­ti­na­tion,” writes Big Think, and “accord­ing to recent stud­ies, pro­cras­ti­na­tion is a learned habit.” Most research agrees it’s one we can unlearn through med­i­ta­tion and/or patient retrain­ing of our­selves.

How­ev­er if you’re of the chron­ic sub­set, say Pychyl, “you might need ther­a­py to bet­ter under­stand your emo­tions and how you’re cop­ing with them through avoid­ance.” Psy­chol­o­gist Joseph Fer­rari at DePaul Uni­ver­si­ty agrees. Cit­ing a fig­ure of “20 per­cent of U.S. men and women” who “make pro­cras­ti­na­tion their way of life,” he adds, “it is the per­son who does that habit­u­al­ly, always with plau­si­ble ‘excus­es’ that has issues to address.” Only you can deter­mine whether your trou­ble relates to bad habits or deep­er psy­cho­log­i­cal issues.

What­ev­er the caus­es, what might moti­vate us to med­i­tate or seek ther­a­py are the effects. Chron­ic pro­cras­ti­na­tion is “not a time man­age­ment issue,” says Fer­rari, “it is a mal­adap­tive lifestyle.” Habit­u­al pro­cras­ti­na­tors, the WSJ writes, “have high­er rates of depres­sion and anx­i­ety and poor­er well-being.” We may think, writes Eric Jaffe at the Asso­ci­a­tion for Psy­cho­log­i­cal Science’s jour­nal, of pro­cras­ti­na­tion as “an innocu­ous habit at worst, and maybe even a help­ful one at best,” a strat­e­gy Stan­ford phi­los­o­phy pro­fes­sor John Per­ry argued for in The Art of Pro­cras­ti­na­tion. Instead, Jaffe says, in a sober­ing sum­ma­ry of Pychyl’s research, “pro­cras­ti­na­tion is real­ly a self-inflict­ed wound that grad­u­al­ly chips away at the most valu­able resource in the world: time.”

Relat­ed Con­tent:

Free Online Psy­chol­o­gy & Neu­ro­science Cours­es

Dai­ly Med­i­ta­tion Boosts & Revi­tal­izes the Brain and Reduces Stress, Har­vard Study Finds

Miran­da July Teach­es You How to Avoid Pro­cras­ti­na­tion

The Art of Struc­tured Pro­cras­ti­na­tion

Josh Jones is a writer and musi­cian based in Durham, NC. Fol­low him at @jdmagness

The Daily Routines of Famous Creative People, Presented in an Interactive Infographic

creative people infographic
Click the image above to access the inter­ac­tive info­graph­ic.
The dai­ly life of great authors, artists and philoso­phers has long been the sub­ject of fas­ci­na­tion among those who look upon their work in awe. After all, life can often feel like, to quote Elbert Hub­bard, “one damned thing after anoth­er” — a con­stant mud­dle of oblig­a­tions and respon­si­bil­i­ties inter­spersed with moments of fleet­ing plea­sure, wrapped in gnaw­ing low-lev­el exis­ten­tial pan­ic. (Or, at least, it does to me.) Yet some peo­ple man­age to tran­scend this per­pet­u­al bar­rage of office meet­ings, com­muter traf­fic and the unholy allure of real­i­ty TV to cre­ate bril­liant work. It’s easy to think that the key to their suc­cess is how they struc­ture their day.

Mason Currey’s blog-turned-book Dai­ly Rit­u­als describes the worka­day life of great minds from W.H. Auden to Immanuel Kant, from Flan­nery O’Connor to Franz Kaf­ka. The one thing that Currey’s project under­lines is that there is no mag­ic bul­let. The dai­ly rou­tines are as var­ied as the peo­ple who fol­low them– though long walks, a ridicu­lous­ly ear­ly wake up time and a stiff drink are com­mon to many.

One school of thought for cre­at­ing is summed up by Gus­tave Flaubert’s max­im, “Be reg­u­lar and order­ly in your life, so that you may be vio­lent and orig­i­nal in your work.” Haru­ki Muraka­mi has a famous­ly rigid rou­tine that involves get­ting up at 4am and writ­ing for nine hours straight, fol­lowed by a dai­ly 10km run. “The rep­e­ti­tion itself becomes the impor­tant thing; it’s a form of mes­merism. I mes­mer­ize myself to reach a deep­er state of mind. But to hold to such rep­e­ti­tion for so long—six months to a year—requires a good amount of men­tal and phys­i­cal strength. In that sense, writ­ing a long nov­el is like sur­vival train­ing. Phys­i­cal strength is as nec­es­sary as artis­tic sen­si­tiv­i­ty.” He admits that his sched­ule allows lit­tle room for a social life.

Then there’s the fan­tas­ti­cal­ly pro­lif­ic Bel­gian author George Simenon, who some­how man­aged to crank out 425 books over the course of his career. He would go for weeks with­out writ­ing, fol­lowed by short bursts of fren­zied activ­i­ty. He would also wear the same out­fit every­day while work­ing on his nov­el, reg­u­lar­ly take tran­quil­iz­ers and some­how find the time to have sex with up to four dif­fer­ent women a day.

Most writ­ers fall some­where in between. Toni Mor­ri­son, for instance, has a rou­tine that that seems far more relat­able than the super­man sched­ules of Muraka­mi or Sime­on. Since she jug­gled rais­ing two chil­dren and a full time job as an edi­tor at Ran­dom House, Mor­ri­son sim­ply wrote when she could. “I am not able to write reg­u­lar­ly,” she once told The Paris Review. “I have nev­er been able to do that—mostly because I have always had a nine-to-five job. I had to write either in between those hours, hur­ried­ly, or spend a lot of week­end and predawn time.”

Above is a way cool info­graph­ic of the dai­ly rou­tines of 26 dif­fer­ent cre­ators, cre­at­ed by Podio.com. And if you want to see an inter­ac­tive ver­sion of the same graph­ic but with rollover bits of triv­ia, just click here. You’ll learn that Voltaire slept only 4 hours a day and worked con­stant­ly. Vic­tor Hugo pre­ferred to take a morn­ing ice bath on his roof. And Maya Angelou pre­ferred to work in an anony­mous hotel room.

via Thi­sis­Colos­sal

Relat­ed Con­tent:

The Dai­ly Habits of High­ly Pro­duc­tive Philoso­phers: Niet­zsche, Marx & Immanuel Kant

John Updike’s Advice to Young Writ­ers: ‘Reserve an Hour a Day’

John Cleese’s Phi­los­o­phy of Cre­ativ­i­ty: Cre­at­ing Oases for Child­like Play

Jonathan Crow is a Los Ange­les-based writer and film­mak­er whose work has appeared in Yahoo!, The Hol­ly­wood Reporter, and oth­er pub­li­ca­tions. You can fol­low him at @jonccrow. And check out his blog Veep­to­pus, fea­tur­ing lots of pic­tures of bad­gers and even more pic­tures of vice pres­i­dents with octo­pus­es on their heads.  The Veep­to­pus store is here.

The Daily Habits of Highly Productive Philosophers: Nietzsche, Marx & Immanuel Kant

Ever won­der how famous philoso­phers from the past spent their many hours of tedi­um between par­a­digm-smash­ing epipha­nies? I do. And I have learned much from the bio­graph­i­cal morsels on “Dai­ly Rou­tines,” a blog about “How writ­ers, artists, and oth­er inter­est­ing peo­ple orga­nize their days.” (The blog has also now yield­ed a bookDai­ly Rit­u­als: How Artists Work.) While there is much fas­ci­nat­ing vari­ety to be found among these descrip­tions of the quo­tid­i­an habits of celebri­ty human­ists, one quote found on the site from V.S. Pritch­ett stands out: “Soon­er or lat­er, the great men turn out to be all alike. They nev­er stop work­ing. They nev­er lose a minute. It is very depress­ing.” But I urge you, be not depressed. In these pré­cis of the mun­dane lives of philoso­phers and artists, we find no small amount of med­i­ta­tive leisure occu­py­ing every day. Read these tiny biogra­phies and be edi­fied. The con­tem­pla­tive life requires dis­ci­pline and hard work, for sure. But it also seems to require some time indulging car­nal plea­sures and much more time lost in thought.

Let’s take Friedrich Niet­zsche (above). While most of us couldn’t pos­si­bly reach the great heights of icon­o­clas­tic soli­tude he scaled—and I’m not sure that we would want to—we might find his dai­ly bal­ance of the kinet­ic, aes­thet­ic, gus­ta­to­ry, and con­tem­pla­tive worth aim­ing at. Though not fea­tured on Dai­ly Rou­tines, an excerpt from Cur­tis Cate’s epony­mous Niet­zsche biog­ra­phy shows us the curi­ous habits of this most curi­ous man:

With a Spar­tan rigour which nev­er ceased to amaze his land­lord-gro­cer, Niet­zsche would get up every morn­ing when the faint­ly dawn­ing sky was still grey, and, after wash­ing him­self with cold water from the pitch­er and chi­na basin in his bed­room and drink­ing some warm milk, he would, when not felled by headaches and vom­it­ing, work unin­ter­rupt­ed­ly until eleven in the morn­ing. He then went for a brisk, two-hour walk through the near­by for­est or along the edge of Lake Sil­va­plana (to the north-east) or of Lake Sils (to the south-west), stop­ping every now and then to jot down his lat­est thoughts in the note­book he always car­ried with him. Return­ing for a late lun­cheon at the Hôtel Alpen­rose, Niet­zsche, who detest­ed promis­cu­ity, avoid­ed the mid­day crush of the table d’hôte in the large din­ing-room and ate a more or less ‘pri­vate’ lunch, usu­al­ly con­sist­ing of a beef­steak and an ‘unbe­liev­able’ quan­ti­ty of fruit, which was, the hotel man­ag­er was per­suad­ed, the chief cause of his fre­quent stom­ach upsets. After lun­cheon, usu­al­ly dressed in a long and some­what thread­bare brown jack­et, and armed as usu­al with note­book, pen­cil, and a large grey-green para­sol to shade his eyes, he would stride off again on an even longer walk, which some­times took him up the Fex­tal as far as its majes­tic glac­i­er. Return­ing ‘home’ between four and five o’clock, he would imme­di­ate­ly get back to work, sus­tain­ing him­self on bis­cuits, peas­ant bread, hon­ey (sent from Naum­burg), fruit and pots of tea he brewed for him­self in the lit­tle upstairs ‘din­ing-room’ next to his bed­room, until, worn out, he snuffed out the can­dle and went to bed around 11 p.m.

This comes to us via A Piece of Mono­logue, who also pro­vide some pho­tographs of Nietzsche’s favorite Swiss vis­tas and his aus­tere accom­mo­da­tions. No doubt this life, how­ev­er lone­ly, led to the pro­duc­tion of some of the most world-shak­ing philo­soph­i­cal texts ever pro­duced, per­haps rivaled in the nine­teenth cen­tu­ry only by the work of the prodi­gious Karl Marx.

Karl_Marx_001

So how did Marx’s dai­ly life com­pare to the morose and monk­ish Niet­zsche? Accord­ing to Isa­iah Berlin, Marx also had his dai­ly habits, though not quite so well-bal­anced.

His mode of liv­ing con­sist­ed of dai­ly vis­its to the British Muse­um read­ing-room, where he nor­mal­ly remained from nine in the morn­ing until it closed at sev­en; this was fol­lowed by long hours of work at night, accom­pa­nied by cease­less smok­ing, which from a lux­u­ry had become an indis­pens­able ano­dyne; this affect­ed his health per­ma­nent­ly and he became liable to fre­quent attacks of a dis­ease of the liv­er some­times accom­pa­nied by boils and an inflam­ma­tion of the eyes, which inter­fered with his work, exhaust­ed and irri­tat­ed him, and inter­rupt­ed his nev­er cer­tain means of liveli­hood. “I am plagued like Job, though not so God-fear­ing,” he wrote in 1858.

Marx’s mon­ey wor­ries con­tributed to his phys­i­cal com­plaints, sure­ly, as much as Nietzsche’s social anx­i­ety did to his. Not all philoso­phers have had such dra­mat­ic emo­tion­al lives, how­ev­er.

immanuel-kantSmok­ing plays a sig­nif­i­cant role as a dai­ly aid, for good or ill, in the dai­ly lives of many philoso­phers, such as that of giant of 18th cen­tu­ry thought, Immanuel Kant. But Kant suf­fered from nei­ther penury nor some severe case of unre­quit­ed love. He seems, indeed, to have been a rather dull per­son, at least in the bio­graph­i­cal sketch below by Man­fred Kuehn.

His dai­ly sched­ule then looked some­thing like this. He got up at 5:00 A.M. His ser­vant Mar­tin Lampe, who worked for him from at least 1762 until 1802, would wake him. The old sol­dier was under orders to be per­sis­tent, so that Kant would not sleep longer. Kant was proud that he nev­er got up even half an hour late, even though he found it hard to get up ear­ly. It appears that dur­ing his ear­ly years, he did sleep in at times. After get­ting up, Kant would drink one or two cups of tea — weak tea. With that, he smoked a pipe of tobac­co. The time he need­ed for smok­ing it “was devot­ed to med­i­ta­tion.” Appar­ent­ly, Kant had for­mu­lat­ed the max­im for him­self that he would smoke only one pipe, but it is report­ed that the bowls of his pipes increased con­sid­er­ably in size as the years went on. He then pre­pared his lec­tures and worked on his books until 7:00. His lec­tures began at 7:00, and they would last until 11:00. With the lec­tures fin­ished, he worked again on his writ­ings until lunch. Go out to lunch, take a walk, and spend the rest of the after­noon with his friend Green. After going home, he would do some more light work and read.

For all of their var­i­ous com­plaints and ail­ments, through­out their most pro­duc­tive years these high­ly pro­duc­tive writ­ers embraced Gus­tave Flaubert’s max­im, “Be reg­u­lar and order­ly in your life, so that you may be vio­lent and orig­i­nal in your work.” I have always believed that these are words to live and work by, with the addi­tion of a lit­tle vice or two to spice things up.

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Relat­ed Con­tent:

John Updike’s Advice to Young Writ­ers: ‘Reserve an Hour a Day’

John Cleese’s Phi­los­o­phy of Cre­ativ­i­ty: Cre­at­ing Oases for Child­like Play

Read­ing Marx’s Cap­i­tal with David Har­vey (Free Course)

Wal­ter Kaufmann’s Clas­sic Lec­tures on Niet­zsche, Kierkegaard and Sartre (1960)

Down­load 90 Free Phi­los­o­phy Cours­es and Start Liv­ing the Exam­ined Life

Sartre, Hei­deg­ger, Niet­zsche: Three Philoso­phers in Three Hours

Josh Jones is a writer and musi­cian based in Durham, NC. Fol­low him at @jdmagness

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