SPEAKER: Are you the person that leaves your deadlines to the last minute, delays paying that dreaded parking ticket, or, worse, constantly checking your phone? Well, it sounds like you're a procrastinator. Or as the joke goes, maybe you have it all figured out. The longer you wait, the older you get, and the wiser you must be. Right? Well, sorry to say, that's not the case. But if it helps, you're not the only one. A fifth of the adult population and half of the student population are what we call "chronic procrastinators." When I asked my team at Stanford what came to mind when they thought of the stereotypical procrastinator, they said, laziness, lack of priority, not knowing where to begin, lack of motivation, and indecisiveness. But what is a procrastinator really? Procrastination is a self-regulatory failure defined as the voluntary delay of an intended course of action that may result in regret and guilt. With that in mind, why do we do it? Interestingly enough, there is a science behind this. At the neurobiological level, procrastination appears to be the result of a battle between the limbic system, which drives our emotions, and the prefrontal cortex, which helps us make decisions. Broadly speaking, there are three different types of procrastinators. First, there are the thrill seekers. These people have a disproportionate preference for immediate gratification over the more beneficial long-term rewards. These people are often impulsive and lack self-control. Whilst working towards their long-term goals, these procrastinators are often in a negative mood. To help themselves temporarily feel better, they engage in irrational task avoidance to induce a quick dopamine release by pursuing other immediately tempting activities and discounting the future. The second type of procrastinators are what we call "avoiders." These people have an internal desire to protect themselves from the negative feelings associated with fear of failure. Researchers have shown that the fear center in a procrastinator's brain is larger than in a doer's, the people that don't procrastinate. People with a larger amygdala, that is, the center of fear and anxiety in the brain, hesitate to initiate the task and thereby cause a delay. In other words, procrastinators are not necessarily lazy and unmotivated but may rather be immobilized by the fear of initiating the new task. Let's dive into this. When we feel emotionally overwhelmed by challenging projects or even the accumulation of several smaller projects, the amygdala induces a fight or flight response, and a hormone, adrenaline, is released in the body. On the other hand, engaging in a different activity that induces short-term gratification leads to the release of the neurotransmitter dopamine. This both relaxes us and improves our mood. It's in search of this reward the brain stimulates the procrastinator to repeat this pleasure-inducing activity. For example, the procrastinator might check his phone and see a message that induces a dopamine release. The next time he's feeling uncomfortable, there's a higher chance that he'll look at his phone again. The third type of procrastinators are the indecisive. These people have a hard time making a decision of when or where to start. Researchers have found that the activity or volume of a part of the prefrontal cortex may be lower in some procrastinators. This region normally reflects the ability to exert cognitive control to maximize long-term goals. In a battle between the prefrontal cortex and the limbic system, the limbic system may win and, in turn, lead to procrastination. Researchers have shown that different levels of procrastination is not only associated with academic or occupational performance but also physical and mental health. So what can we do to reduce it? Here are some suggestions. First, control your stimuli. Create a work environment that is free from distractions or sources of instant gratification, or create cues that get you started. For example, only work in a library or in the office. Separating your environments makes the decision effortless. Two, create good habits, and plan efficiently. We're creatures of habit. And if your tasks are part of your routine, it'll be easier to stick to them. Inhibit procrastination by predetermining what you're going to do. This reduces the decision making and emotional interference and leaves you with a larger mental reserve to complete your tasks. Set specific goals. By breaking your tasks into smaller steps, they become more tangible. Three, exposure, just get started. By exposing yourself to the task you're trying to avoid, you will reduce the unpleasant feelings you associate with the task. Sometimes it's just the getting started that's the hardest step. This video was brought to you as a result of productive procrastination.