The Medicines For Procrastination

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Procrastination has always been one of people's top challenges.

But what does science say about it? Is there any medicine for it?

Well, yes, it is.

To share the answer, I used the amazing book "Uncommon Sense Teaching: Practical Insights in Brain Science to Help Students Learn" (affiliate link) by Barbara Oakley and colleagues.

I will write a review soon, so stay tuned!

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Why Do We Procrastinate?

There are many reasons why we procrastinate:

• Fear or Anxiety: When you think about something you don't want to do that causes negative feelings that make you think about something else.
• Lack of clear goals, direction, and organization: If we don't know where we are going, it will be difficult to prioritize tasks.
• Short-term rewards, and motivation: some activities that provide immediate pleasure are more interesting than long-term rewards such as learning something.
• Life.

Procrastination makes us not do what we need to do.

For example, to start studying just days before an exam, or to start working on projects where we are a few days from the deadline.

But can we overtake this?

Can we take control of procrastination?

Based on Oakley et al., (2023), some scientifically proven techniques work well!

So there is hope!

Medicine 1: The Pomodoro Technique

This is one of the most famous and best techniques to confront procrastination.

It will help you to get on task, stay on task, and avoid distractions.

How it works is very simple:

1. Put away all distractions.
2. Set a timer of 25 minutes and focus on the task during that time.
3. Take a break and relax for 5 minutes.
4. Repeat.
5. Take a 30-minute break after the third or fourth Pomodoro.

That's it.

This technique is powerful because you work for short periods and relax after them.

And the latter is crucial for learning, in the same way that relaxing after exercising is important for muscle growth.

But how to relax after a Pomodoro?

Well, by closing your eyes, taking a short walk, going to the bathroom, drinking, or listening to a song.

Although the idea is to put away your main distraction (your phone), there are 2 popular apps that you can use on your smartphone for your Pomodoros:

• Focus Keeper
• Forest

Just remember to put your cell phone in do not disturb mode, okay?.

If you don't like them, there are many more.

For example, a week ago I found a Pomodoro based on Pokemon.

The more Pomodoros you make, the more Pokemon you collect.

Sounds fun, right?

Bonus: Since I started using Pomodoros to focus, I have not only gotten better at procrastination, but also at organizing my time, as I now know how long a task, like writing articles, takes me.

Medicine 2: Organization

It is hard to be productive when our lives are messy.

A 15-minute task may take way more if we need to look up the resources or the task itself on our computer, making it easier for us to procrastinate.

For example, writing articles on Medium can take way more time if you start from scratch, instead of storing ideas in a content calendar and using them to write your next article.

For better organization, you can:

• Create to-do lists.
• Create and use a calendar.
• Use a second brain.

Also, keeping things organized gives you more control over what will happen.

When you have an idea of what to expect, you reduce distress, which is the negative aspect of stress.

Knowing what to expect gives you more eustress (or positive stress) that anticipates your body for a new experience.

For example, during my Psychology degree, I always used a calendar storing all the lectures with its resources.

This technique allowed me to always expect what I would have to learn.

And I was completely ready for the exam 1 week before it.

More control, less procrastination.

Procrastination Can Be Harmful

Imagine students studying for a big exam.

Some of them would study days before or during the final moments before taking the exam.

Others will procrastinate until the night before, memorizing as much as they can and taking the test the next or the same day.

I've been there.

It was stressful.

I even got sick after taking an exam.

And I saw many family members and friends with this problem as well in many contexts: work, university, and even hobbies.

This is why procrastination can be harmful, and why we should learn how to face it.

That's why I think these medications will not only help you procrastinate but also improve your mental health.

When you have more control over what will happen, anxiety disappears.

I hope this article helps you to face procrastination.

Do you have more medicines?

Let me know in the responses :)

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See you,

Axel

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