Why you procrastinate even when it feels bad

Explore what happens in the brain to trigger procrastination, and what strategies you can use to break the cycle of this harmful practice.

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The report you’ve been putting off is due tomorrow. It’s time to buckle down, open your computer ... and check your phone. Maybe watch your favorite YouTube channel? Or maybe you should just start in the morning? This is the cycle of procrastination. So, why do we procrastinate when we know it’s bad for us? Explore how your body triggers a procrastination response, and how you can break the cycle.

Directed by Vitalii Nebelskyi, and action agency.

This video made possible in collaboration with Character Lab

A special thanks to Fuschia Sirois who provided information and insights for the development of this video.

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[Wrendys]

The fact that this video was on my “watch later” playlist for months is the greatest irony.

[vadsgator]

I'm procrastinating by watching this video

[adawgpullup]

I procrastinate literally everything, even things I enjoy doing. This has led to me avoiding the things I used to be inseperable from. At this point, I always look for any excuse to put anything off.

[SGD]

Convincing yourself that you’ve already procrastinated for too long and that you’re already screwed also works

[joey]

A big tip I can give to fellow procrastinators: The first step I always do is promise myself I WON'T work on it that day and ONLY do all preparation for it without actually starting work, so getting everything I need ready, opening up tabs that I need to get the job done and planning out exactly what needs to be done to get it finished. Usually when I have it all laid out in front of me like that suddenly the task looks very small and manageable, the urge to procrastinate evaporates and I get the job done. I still struggle sometimes but this trick has eliminated about 80% of my procrastination times. Somehow by promising yourself you won't do the work and merely prepare you can do it because "it doesn't count" to your brain.

[huehuehue]

I like how procrastination was an even bigger concern than a bear attack that even the bear sat down to comfort and help out

[eusounadja]

I procrastinate even with things I like to do, like drawing and reading

[tumiocdn]

The fact that I procrastinated watching this video for a year out of fear of feeling judged by its contents is quite telling. Thanks for helping me understand myself better :)

[afriendlyfox]

Exactly. A lot of people assume procrastination is cause by people preferring instant gratification, but for me it's running away from a load of anxiety and fear. In school I was always expected to be the best, to do perfectly from first try. If I failed, I was always punished for "not really trying". Even though I realize this is impossible and unhealthy, I feel shame for not living up to perfection every single time. When I expect to fail multiple times before I succeed, it's like having something terrifying looming on the horizon and I put the task off as long as I can. When I eventually start doing it, I feel as if I'm being punched in a face each time I do something imperfectly. The worst thing is, it's preventing me from even getting started on my dreams, since dreams don't have deadlines to make me start and there's even more at stakes in case of failure.

[mayaskaaa]

When the video said " People tend to procrastinate due to their high standards and fear of failing", oh my god ! I'm actually studying for my finals rn and i really wanna come first in the class. I need to study hard now as i studied the whole year but surprisingly i can find myself procrastinating in this crucial period. I guess my high standards have been the reason and imma fix that. Thank you.

[ken-wyqf]

1. Break the task into smaller categories
2. Journal your thoughts on why you feel stressed to do the task
3. Reduce distractions
4. Forgive yourself because you can do better next time

[Lucky-jgon]

Judging by the title, this video is entirely tailored for me and others like me, I'm at that point where I can procrastinate and not even feel a thing, and the reason why I feel bad isn't because I procrastinate but because I don't feel bad for procrastinating, it's like I've given up on myself

[twilightsparkle]

This is so true, I always find that I'm less likely to procrastinate if I stop myself from overthinking and just start doing the task as soon as I realize I need to do it instead of dwelling and thinking about it. Its better to just not think at all and go for it then it's not so bad as I thought. While writing this, I'm actually procrastinating right now by watching this video instead of studying haha

[shashwatpathak]

I am a chronic procrastinator myself, I often find myself waiting for the right time and opportunity to complete the task, even though I know it is just going to pressurise me even more. But when I finally do the task I realize I could have done much better if I had started when I was busy waiting. I really hope this video can be a turning point to my procrastination. Here are some of the tips I learned and plan to implement.I hope the future readers might find it helpful.
1) You can prepare for the task by opening the tabs and making necessary adjustments whilst promising your brain you're not going to do it today. Intrestingly your brain doesn't count this one and it reduces the barrier energy you needed to get started tommorow .

2) Break down your gigantic task into tiny chunks, you just need to get started once you have done that rest of the task seems simpler and it gives you a positive feedback loop by releasing dopamine.Tell yourself you just need to get the 10% of you task done right now.

3)Don't be too hard on yourself, you are probably in a bad rut like I am. Once you get a few things done right you will be back to your best, in no time.Be compassionate to yourself and give multiple tries.

4)Once you get started it is important to make sure you don't get dragged back, therefore keep your distractions away.Especially social media, turn off your notifications and if possible keep your phone away.

5)Journalling your thoughts and feelings might help you think more clearly.( Like i am doing right now)

[TheACDGames]

It's important to remember that we might procrastinate doing tasks we enjoy too. As an artist/producer music is my life, but I find myself procrastinating because I'm often feeling like I'm going to "fail", even though there is nothing to fail at. It's a tight rope to walk on, but I'm getting better at it.

[heremapping]

I procrastinated an entire semester. I told the TAG teacher I wanted to do an independent study in history. I did close to nothing. Over the weeks, and months, I grew more and more stressed. So much stress came to me, I had nightmares every night, my anxiety grew through the roof, and I developed suicidal tendencies. Even now thinking about it I get dizzy, dissoriented, depressed. Never apalogized to the teacher, in fact I never spoke to him again.

[aimee]

Sometimes it feels even harder to stop procrastinating when it’s a project with no deadline. Now I’ve finished university, trying to still make films when it’s all on me to set myself tasks and a finish date.

[taliavarela]

Ugh, I felt so understood by this video. I'm incredibly hard on myself. My mind is so critical of me and I often label myself as lazy and a bunch of other things, but the reality is I don't want to fail. I don't want to become stuck or do something I'm unhappy with, so I'd rather not do it at all because there's an illusion that it's "easier." I don't think crying at my desk or picking apart my skin about something I could've completed in a breeze is "easier." Now, the hard part is trying to pull myself out of procrastinating one assignment at a time. 😮‍💨

[assholable]

"Many people procrastinate..because they care too much."
This line really hit me like a ton of bricks

[yesh]

I think what's more disturbing to me, is that procrastination seems to be on the rise, both in student academia and the working world. It makes me wonder if our biology is really cut up for the world that we've made and is much too complex such that it's making us depressed and mentally exhausted. Food for thought