{"id":81573,"date":"2022-10-17T10:44:00","date_gmt":"2022-10-17T14:44:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=81573"},"modified":"2022-10-24T10:45:34","modified_gmt":"2022-10-24T14:45:34","slug":"procrastination-book","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/procrastination-book\/","title":{"rendered":"Procrastination: Book Overview (Lenora Yuen and Jane Burka)"},"content":{"rendered":"\n

What is Lenora Yuen and Jane Burka’s Procrastination <\/em>about? What’s the key message to take away from the book? <\/p>\n\n\n\n

In their book Procrastination<\/em>, psychologists Lenora Yuen and Jane Burka argue that we procrastinate to experience short-term relief from our fear of working on certain tasks. Fortunately, they claim that you can beat procrastination<\/a> and learn to live a more fulfilling life<\/a> if you accept reality\u2019s constraints and learn healthier ways to manage your fears. <\/p>\n\n\n\n

Below is a brief overview of Procrastination: Why You Do It, What to Do About It Now<\/em> by Lenora Yuen and Jane Burka. <\/p>\n\n\n\n\n\n\n\n

What Is Procrastination, and How Does It Harm Us?<\/strong><\/h2>\n\n\n\n

The Procrastination <\/em>book authors claim that procrastination is postponing a task. They argue that there are positive, neutral, and negative forms of procrastination. <\/strong>It\u2019s positive or neutral when you delay less-important tasks to attend to important ones. For example, it\u2019s a good idea to procrastinate<\/a> on mowing the lawn so you can visit an aging family member. Positive and neutral forms of procrastination have little to no long-term, negative consequences.<\/p>\n\n\n\n

(Shortform note: Other experts on procrastination also argue that there are positive forms of procrastination. In A Mind for Numbers<\/em>, Barbara Oakley adds that procrastination is positive when you intentionally delay a task to reflect on how best to begin it<\/a>. For instance, you might intentionally procrastinate on starting a report by looking back at feedback on your previous reports and determining what writing skills you should focus on improving.)<\/p>\n\n\n\n

By contrast, procrastination is negative when you delay tasks to the extent that you delay living a fulfilling, healthy life. <\/strong>Negative procrastination leads to any or all of these four issues:<\/p>\n\n\n\n

First, it leads you to perform poorly on tasks. <\/strong>Procrastinators often save tasks for the last minute or miss deadlines altogether, leading to poor performance at work and school. <\/p>\n\n\n\n

(Shortform note: Some people believe that when we procrastinate, we perform better on tasks<\/a> because we\u2019re under the pressure of an encroaching deadline. However, research confirms Burka and Yuen\u2019s claim that people perform poorly on tasks they procrastinate on. For instance, one study shows that people who procrastinate work at a slower pace and make more mistakes on timed tasks<\/a> compared to those who don\u2019t procrastinate.)<\/p>\n\n\n\n

Second, procrastination causes you to miss important opportunities. <\/strong>Procrastinators often delay life-improving decisions, such as switching to a better career.<\/p>\n\n\n\n

(Shortform note: It seems counterintuitive to procrastinate on something that would improve your life. Procrastinators may postpone life-improving decisions because many life choices lack precise deadlines<\/a>. For instance, there\u2019s no specific age at which you must switch careers. Without the pressure of a looming deadline, it\u2019s easier to procrastinate on such choices.)<\/p>\n\n\n\n

Third, procrastination strains your relationships. <\/strong>When procrastinators delay chores, assignments, and decisions, they frustrate and disappoint their colleagues, friends, and family. <\/p>\n\n\n\n

(Shortform note: Another way procrastinators negatively impact others is through secondhand procrastination<\/em><\/a>: when your tendency to delay tasks creates more work for others. For example, if you procrastinate on contributing to a group task, your groupmates have to complete your portion of work. This may cause them to resent you and could jeopardize the task.)<\/p>\n\n\n\n

Fourth, procrastination compromises your physical health.<\/strong> Procrastinators\u2019 health suffers when they avoid exercise, fail to plan healthy meals, and postpone doctor visits. <\/p>\n\n\n\n

(Shortform note: Arguably, one of the most harmful ways procrastinators compromise their health is by delaying their bedtime<\/a>. This harms their well-being and reduces their sleep quality. Research suggests that there\u2019s a link between smartphone usage and bedtime procrastination<\/a>.)<\/p>\n\n\n\n

Finally, procrastination hurts your self-esteem and mental health. <\/strong>Many procrastinators feel guilt and shame about their tendencies, which degrades their self-esteem and mental health.<\/p>\n\n\n\n

(Shortform note: In The Now Habit<\/em>,<\/a> Neil Fiore claims that when we feel guilty and shameful about procrastinating on work, those feelings propel us into a cycle that only makes us procrastinate more<\/em><\/a>. According to Fiore, this happens because there\u2019s a societal belief that work is tedious yet virtuous. Our belief that it\u2019s tedious makes us avoid it, then our belief that it\u2019s virtuous makes us feel guilty and shameful for avoiding it. This guilt and shame lead us to procrastinate further.)<\/p>\n\n\n\n

Throughout the rest of this guide, we\u2019ll focus on understanding and solving negative<\/em> procrastination, specifically. <\/p>\n\n\n\n

Why People Procrastinate<\/strong><\/h3>\n\n\n\n

In their book Procrastination<\/em>, psychologists Lenora Yuen and Jane Burka argue that we procrastinate to experience short-term relief from our fear of working on certain tasks<\/strong>. In this section, we\u2019ll examine three common fears behind procrastination.<\/p>\n\n\n\n

(Shortform note: Why do we sometimes choose short-term relief from fear over the long-term gains of persisting through daunting but important tasks? Experts argue that prioritizing short-term relief is one instance of humans\u2019 present bias<\/em><\/a>: our habit of emphasizing our short-term needs over our long-term ones. We deemphasize our long-term needs because we tend to think of our future selves as someone else<\/em><\/a>. In the same way that delegating a hard task to a coworker brings us relief, delegating a hard task to our future<\/em> self also provides relief.)<\/p>\n\n\n\n

Fear 1: Losing Love<\/h5>\n\n\n\n

According to the authors, <\/strong>some people procrastinate on tasks because they fear their performance will make others love them less<\/strong>. <\/em>Let\u2019s explore two different ways this fear manifests.<\/p>\n\n\n\n

Fear of performing well: <\/strong>Some people fear that if they perform well on a task, others will envy or resent them for their success. For example, a gymnast might procrastinate on practicing because he\u2019s afraid his sister (who\u2019s also a gymnast) would envy him. Furthermore, he worries her envy could weaken their close bond. <\/p>\n\n\n\n

(Shortform note: People who are afraid of performing well often hide this fear because they\u2019re ashamed of it.<\/a> They\u2019re aware that most people generally value success, so they worry others would dismiss their fear of success<\/a> as silly.)<\/p>\n\n\n\n

Fear of performing poorly: <\/strong>Some people equate their performance on a task with their lovability, so they procrastinate on tasks they could fail. For example, a doctor\u2019s daughter might procrastinate on applying to medical school because she fears her mother will love her less if she doesn\u2019t get in. By delaying her application, she delays facing her mother\u2019s disappointment.<\/p>\n\n\n\n

(Shortform note: People who equate their performance with their lovability may have particular trouble meeting their need for love\u2014which could prevent them from achieving their full potential. According to Maslow\u2019s hierarchy of needs, feeling loved is a basic human need<\/a>, and you have to satisfy this need to achieve self-actualization. Self-actualization is when you reach your potential<\/a> by pursuing and developing your interests and goals. People who think they will only be loved if they perform well may have trouble meeting this need for love and reaching self-actualization because it\u2019s impossible to always<\/em> perform well. When they inevitably fail, they may feel that they\u2019ve lost others\u2019 love\u2014even if that\u2019s not true.)<\/p>\n\n\n\n

Fear 2: Imperfection<\/h5>\n\n\n\n

Second, some people procrastinate because they fear imperfection. People with this fear are perfectionists<\/em>. They set high self-expectations because they believe their abilities are exceptional. However, these self-expectations are often higher than their actual abilities. The authors argue that perfectionists procrastinate because they fear learning that their abilities won\u2019t actually meet their high expectations. <\/strong>Although procrastination makes them seem disorganized, they prefer to appear disorganized over revealing to themselves and others that they\u2019re imperfect.<\/p>\n\n\n\n

For example, imagine a perfectionist was praised for their above-average writing abilities throughout their high school years. When they go to college, they discover that college writing is harder than high school writing. They procrastinate on completing their writing assignments because they fear confronting the idea that they\u2019re an average writer. They\u2019d rather get a bad grade for failing to turn in an essay than for turning in completed, average-quality essays.<\/p>\n\n\n\n

(Shortform note: Perfectionism leads to other serious issues beyond procrastination. In The Gifts of Imperfection<\/em><\/a>, Bren\u00e9 Brown claims that perfectionists experience chronic shame because they repeatedly fail to meet their impossibly high self-expectations. Research also reveals that perfectionism compromises your mental health, leading you to burn out at work or school<\/a>.)<\/p>\n\n\n\n

Fear 3: Restrictions<\/h5>\n\n\n\n

Finally, the authors claim that procrastination helps some people experience a sense of freedom. <\/strong>It\u2019s a strategy for dealing with their fear of restrictions. Let\u2019s explore two ways this fear manifests.<\/p>\n\n\n\n

First, some procrastinators fear restrictive rules. <\/strong>They think others\u2019 rules limit their freedom, so they procrastinate on tasks to reclaim their independence. For instance, imagine a child who thinks her parents have overly strict rules for how clean her room should be. She procrastinates on cleaning it to send the message that she<\/em> gets to decide how her room looks.<\/p>\n\n\n\n

(Shortform note: Communicating your fear or dislike of rules by procrastinating is an example of passive aggression.<\/a> Passive aggression is when you express your anger by showing <\/em>it rather than communicating it directly. People engage in passive aggression because they\u2019re scared of communicating their anger and they feel more in control when they express their feelings indirectly<\/a>. Research shows that over time, passive-aggressive communication harms your relationships<\/a> because it leaves others feeling disrespected and confused.)<\/p>\n\n\n\n

Second, some procrastinators fear time\u2019s restrictions. <\/strong>They have trouble accepting that certain opportunities in life have deadlines. They procrastinate on committing to opportunities that have deadlines out of fear that this means giving up on other<\/em> opportunities that also have deadlines. For example, someone may procrastinate on starting a family because they\u2019re not ready to abandon their aspiration of someday becoming an actor.<\/p>\n\n\n\n

(Shortform note: In Four Thousand Weeks<\/em><\/a>, Oliver Burkeman warns that avoiding commitment eventually makes you unhappy<\/a>. He argues that when people refrain from commitment to keep their possibilities open, they miss out on the pleasure commitment brings. For example, someone who dates multiple people at once may miss out on the pleasure of building a close relationship with just one other person.)<\/p>\n\n\n\n

Why Some People Procrastinate More Than Others<\/strong><\/h4>\n\n\n\n

Various factors in our lives influence to what extent these fears make us procrastinate. According to the authors, your biology, self-esteem, upbringing, and degree of cultural marginalization influence your tendency to procrastinate. <\/strong>Some of these factors exaggerate<\/em> the fear you experience when you face a task, and other factors reduce your ability<\/em> to start and finish tasks. <\/p>\n\n\n\n

In this section, we\u2019ll explore four factors that influence how much an individual tends to procrastinate.<\/p>\n\n\n\n

Influence 1: Biology<\/h5>\n\n\n\n

First, the authors claim that your biology\u2014both your bodily needs and brain wiring\u2014influences your tendency to procrastinate. <\/strong>Let\u2019s explore three ways your biology can cause procrastination.<\/p>\n\n\n\n

First, some biological conditions heighten your fear. <\/strong>Some people\u2019s brains are wired to exaggerate threats. Because they experience fear at higher intensities, they\u2019re more desperate for the relief procrastination provides. For example, people with anxiety disorders are more likely to procrastinate, as anxiety makes tasks seem harder than they are. <\/p>\n\n\n\n

(Shortform note: Research suggests that the anxiety some people experience when they dread a task fills them not only with psychological<\/em> pain but physical pain<\/em> as well. One study found that some people who have math anxiety feel physical pain when they dread math-related tasks<\/a>. This research may explain why people with anxiety procrastinate: They may be seeking relief not only from their fear of a task but also from the physical pain of dreading it. This research also suggests that an anxious person\u2019s fear of a task declines when they begin the task: The participants didn\u2019t feel the same pain when they actually started working on those tasks.)<\/p>\n\n\n\n

Second, some people procrastinate more than others because their brain wiring makes it harder to accomplish tasks. <\/strong>For instance, people with attention issues such as ADHD tend to procrastinate more. Their distractibility impairs their ability to begin and follow through on tasks. <\/p>\n\n\n\n

(Shortform note: Research reveals that women experience ADHD differently than people of other genders<\/a>, so women with ADHD engage in different forms of procrastination. For instance, women with ADHD are more likely to procrastinate on sleeping<\/a> so they can devote time to pleasant activities (such as reading) that they lacked time for during the day. Over time, bedtime procrastination leads to sleep deprivation, which worsens their ADHD symptoms.)<\/p>\n\n\n\n

Finally, biological conditions such as depression decrease your energy and motivation. <\/strong>People with depression procrastinate because they lack the energy to start and finish tasks.<\/p>\n\n\n\n

(Shortform note: Research reveals that there\u2019s a link between these biological conditions and procrastination, but it\u2019s unclear whether depression and sleep issues are a cause, an effect, or both a cause and effect<\/a> of procrastination.)<\/p>\n\n\n\n

Influence 2: Self-Esteem<\/h5>\n\n\n\n

Second, the authors argue that people with unhealthy self-esteem tend to procrastinate more than people with healthy self-esteem. <\/strong>To better understand why, let\u2019s first contrast healthy and unhealthy self-esteem. When you have unhealthy self-esteem, you possess a distorted view<\/a> of your strengths and shortcomings. Furthermore, your sense of self-worth<\/a> heavily relies on others\u2019 opinions of you. By contrast, people with healthy self-esteem have a realistic sense of their assets and weaknesses and they possess a stable, internal sense of self-worth independent of others\u2019 opinions.<\/p>\n\n\n\n

(Shortform note: People often equate high<\/em> self-esteem with healthy<\/em> self-esteem, but research reveals that some forms of high self-esteem are<\/em> unhealthy<\/a>. High self-esteem is as unhealthy<\/em> as low self-esteem<\/a> when it\u2019s \u201cfragile,\u201d meaning it sinks when others doubt your abilities or worth. In such situations, people with high, fragile self-esteem easily become defensive. By contrast, high self-esteem is healthy<\/em> when it\u2019s \u201csecure,\u201d meaning it remains stable even when others doubt you. Given that people with unhealthy self-esteem tend to procrastinate more, these findings suggest that people with fragile<\/em>, high self-esteem may be more likely to procrastinate than people with secure<\/em>, high self-esteem.)<\/p>\n\n\n\n

People with <\/strong>high,<\/em><\/strong> unhealthy self-esteem procrastinate because they set unreasonably high goals for themselves.<\/strong> They think these goals are the only ones worthy of their abilities, which they believe are extremely high. However, these lofty goals are difficult. They procrastinate on these goals because they\u2019re afraid that if they don\u2019t achieve them, it\u2019ll reflect poorly on them. <\/p>\n\n\n\n

By contrast, people with low, unhealthy self-esteem procrastinate because they believe many tasks are too difficult for them. <\/strong>They procrastinate because they believe it\u2019s not worth trying or finishing a goal they\u2019re bound to fail.<\/p>\n\n\n\n

(Shortform note: Research reveals that multiple factors influence your perception of a task\u2019s difficulty, suggesting that changing these factors could make people with unhealthy self-esteem less likely to procrastinate. For example, research shows that when you\u2019re tired, you perceive tasks to be more difficult<\/a>. Therefore, a person with unhealthy self-esteem may be less likely to procrastinate if they\u2019re well-rested. Furthermore, you\u2019re more likely to think tasks are easier if you\u2019re in an environment that aligns with your cultural norms<\/a>\u2014for example, if you\u2019re going to college in your home country. Therefore, someone with unhealthy self-esteem may procrastinate less if they seek out an environment that matches their cultural values.)<\/p>\n\n\n\n

Influence 3: Upbringing<\/h5>\n\n\n\n

A third influence on procrastination, your upbringing, also involves self-esteem. According to the authors, your upbringing shapes both your self-esteem and fears, influencing your tendency to procrastinate. <\/strong>Let\u2019s examine three family situations that intensify these fears and lead you to develop unhealthy self-esteem.<\/p>\n\n\n\n

Neglectful families<\/strong>. Some people raised in neglectful families develop extremely low self-esteem. Neglectful families deprive children of care or convey that they\u2019re inferior. Because these children believe they\u2019re unworthy of care, they also believe they\u2019re unworthy or incapable of success. Convinced they\u2019ll fail any challenge, they avoid difficult tasks. By contrast, other people raised in neglectful families feel they need to earn attention and care by being perfect. They develop unhealthy self-esteem dependent on the opinions of others and a fear of imperfection, both of which cause procrastination.<\/p>\n\n\n\n

High-pressure families<\/strong>. This type of family also makes people feel like they need to earn love by being perfect. As a result, they develop unhealthy self-esteem and learn to fear both imperfection and losing love. These two fears increase their tendency to procrastinate.<\/p>\n\n\n\n

Controlling families. <\/strong>People raised in families that tightly control their schedules, relationships, and interests are more likely to develop a fear of restrictions. As previously noted, some people who fear restrictions procrastinate as a way to seize control over their life.<\/p>\n\n\n\n

Influence 4: Cultural Marginalization<\/h5>\n\n\n\n

Finally, the authors argue that people who experience cultural marginalization face additional pressure and constraints that increase their reliance on procrastination. <\/strong>Cultural marginalization is the experience of belonging to a region\u2019s non-dominant culture. The authors focus on describing the cultural marginalization that immigrants and their children face.<\/p>\n\n\n\n

People who experience cultural marginalization face pressures and constraints that members of the dominant culture don\u2019t face, such as needing to learn new cultural rules and norms, working multiple jobs, learning a new language, and feeling the need to represent your entire culture. All of these demands amplify the aforementioned fears, increasing your reliance on procrastination.<\/p>\n\n\n\n

For example, imagine a daughter of immigrants who dreams of becoming a poet. Her parents, however, expect her to represent her culture well by acquiring a high-paying job. When her teacher nominates her for a poetry contest, she procrastinates on her entry: She fears that if she wins, her parents will love her less for failing to meet their expectations.<\/p>\n\n\n\n

(Shortform note: Burka and Yuen focus on how cultural<\/em> marginalization influences procrastination, but other forms of marginalization, such as racism, also make you more likely to procrastinate. For instance, research reveals that college students of color procrastinate turning in their assignments more than their white peers<\/a>. Systemic racism<\/a> may explain this gap: Students of color face stereotypes that harm their self-esteem, relationship-building skills, and school engagement, increasing their tendency to procrastinate on assignments. This research suggests that efforts to help people beat procrastination must include large-scale efforts to reduce the systemic inequalities that contribute to procrastination.)<\/p>\n\n\n\n

Solutions for Beating Procrastination<\/strong><\/h3>\n\n\n\n

As we\u2019ve explored, many of the factors that influence procrastination are outside of your control: your biology, your upbringing, and cultural marginalization. However, that doesn\u2019t mean procrastination<\/em> is uncontrollable. The authors argue that fortunately, it\u2019s possible to beat procrastination if you first accept some<\/strong> <\/em><\/strong>realities as being beyond your control and then focus instead on controlling what you can: your behavior. <\/strong><\/p>\n\n\n\n

(Shortform note: Some experts on happiness claim that accepting what\u2019s beyond your control and instead controlling your behavior is a positive approach to life in general. For instance, in The Courage to Be Disliked<\/em><\/a>,<\/em> Ichiro Kishimi and Fumitake Koga argue that you\u2019ll be happier if you stop trying to gain others\u2019 approval since you can\u2019t control others\u2019 opinions of you<\/a>. Instead, you\u2019ll achieve happiness if you control your behavior<\/a> through living in the present, setting healthy relationship boundaries, and striving to be useful.)<\/p>\n\n\n\n

In the remaining sections, we\u2019ll describe three of life\u2019s realities<\/em> that are beyond everyone\u2019s control. We\u2019ll also explore how you can work within the constraints of realities by practicing and repeating healthy behaviors<\/em> that replace procrastination.<\/p>\n\n\n\n

Reality 1: You Can\u2019t Choose Your Emotions\u2014But You Can Regulate Them<\/strong><\/h3>\n\n\n\n

First, the authors argue that when you\u2019re faced with a task, you can\u2019t control what emotions arise, <\/strong>such as fear or dread. However, you <\/strong>can <\/em><\/strong>control how you <\/strong>regulate<\/em><\/strong> these emotions <\/strong>so they don\u2019t overwhelm you and tempt you to procrastinate. We\u2019ll begin this section by exploring some of the brain science behind emotional regulation. Then, we\u2019ll share two behaviors that support emotional regulation and reduce your dependence<\/a> on procrastination.<\/p>\n\n\n\n

The Brain Science Behind Emotional Regulation<\/strong><\/h4>\n\n\n\n

According to Burka and Yuen, emotional regulation helps you <\/strong>calm<\/em><\/strong> your fears rather than <\/strong>exaggerate <\/em><\/strong>them. <\/strong>Your amygdala\u2014the part of your brain that processes threats\u2014produces fear when you encounter a task that consciously or unconsciously reminds you of negative, past experiences (such as family trauma or cultural marginalization). The amygdala sometimes exaggerates how threatening tasks are, pushing you to procrastinate. However, your frontal cortex\u2014the part of your brain that thinks consciously\u2014has the capacity to quiet these fears so they don\u2019t take over and lead to procrastination. In this section, we\u2019ll explore two behaviors you can engage in to consciously calm your fears and seek out positive emotions.<\/p>\n\n\n\n

(Shortform note: In Emotional Intelligence<\/em><\/a>,<\/em> Daniel Goleman claims that techniques for emotional regulation help you manage not only fear and anxiety but also other unpleasant emotions such as anger and sadness. One tip he offers for managing any<\/em> unpleasant emotion is to refrain from rumination<\/em>.<\/a> When you ruminate, you passively wonder what\u2019s making you feel bad without taking any actions to make yourself feel better. Rumination drags out the negative feeling, only making you feel worse. For example, if you\u2019re scared, you should refrain from re-imagining the trigger that made you scared. In the next section, we\u2019ll describe two behaviors\u2014mindfulness and exercise\u2014that are healthier than rumination.)<\/p>\n\n\n\n

Behavior 1: Practicing Mindfulness<\/strong><\/h4>\n\n\n\n

Burka and Yuen argue that mindfulness provides you with time and space to regulate your emotions rather than letting them regulate <\/strong>you<\/em><\/strong>.<\/strong> Mindfulness is a millennia-old technique that emphasizes acceptance and focuses your awareness on the present. When you practice mindfulness, you observe your thoughts, emotions, and bodily sensations, accepting them rather than critiquing yourself for feeling the way you do. <\/p>\n\n\n\n

The authors claim that mindfulness helps reduce the feelings of anxiety, fear, and stress that compel you to seek relief in procrastination.<\/strong> When a procrastinator typically anticipates a daunting task, their mind fills with fear (such as fear that the task will be too hard) followed by judgmental thoughts about those fears (such as \u201cEverything<\/em> is so hard for me\u2026I must be a loser\u201d). To practice mindfulness, instead try to notice your thoughts and emotions without <\/em>judging them. Nonjudgmental noticing is a calmer state of mind than the judgmental spiral of anxiety. You\u2019re more likely to tackle rather than avoid tasks when your mind is calm.<\/p>\n\n\n\n

(Shortform note: In Mindfulness in Plain English<\/em><\/a>, Bhante Gunaratana explains why watching and accepting the present without judging it helps you regulate your emotions. He claims that you have to accept<\/em> rather than judge <\/em>your present emotions, thoughts, and sensations<\/a> to properly observe them. If you\u2019re busy judging them, you\u2019ll fail to observe them clearly. Furthermore, when you clearly observe and accept your emotions and sensations, you witness them arising and eventually passing.<\/a> You realize your worries are temporary, a fact that comforts you and keeps you from becoming absorbed in those worries.)<\/p>\n\n\n\n

Many practice mindfulness through meditation<\/a>, but you can also practice it at any point throughout the day when you feel fear, dread, and anxiety<\/strong> in anticipation of a task. When you notice these feelings arising, pause for several seconds. Observe your emotions, thoughts, and sensations. Any time you catch yourself slipping into judgment, bring yourself back to the present moment by paying attention to your body (such as your breath or heartbeat). Pausing and reconnecting to the current sensations in your body halts the neural processes that amplify your fears. Lower levels of fear are easier to regulate and less likely to cause procrastination.<\/p>\n\n\n\n

(Shortform note: Mindfulness takes practice, and it may be easier to engage in mindful moments throughout the day if you first hone your mindfulness skills through seated meditation<\/a>. As Gunaratana explains Mindfulness in Plain English<\/em><\/a>, you can practice seated meditation by setting aside 10 to 20 minutes for it every day. First, find a comfortable position, then close your eyes and take three deep breaths through your nostrils. Any time you notice your mind meandering, refocus your attention on your breath around your nose. Each time you refocus your mind on the present, you strengthen your ability to practice mindfulness in everyday life.)<\/p>\n\n\n\n

Behavior 2: Exercise<\/strong><\/h4>\n\n\n\n

Second, the authors argue that exercise gives you the energy to persist through your fear and seek out positive emotions. <\/strong>Let\u2019s examine three benefits of exercise.<\/p>\n\n\n\n

First, exercise boosts your mood. <\/strong>It releases endorphins, groups of hormones that generate positive feelings and leave you feeling optimistic that you\u2019ll succeed on upcoming tasks. Second, exercise promotes clear thinking<\/a>. <\/strong>Physical activity increases blood flow to your brain, helping you think more quickly and make new connections. This increases your capacity for persisting through challenging tasks.<\/p>\n\n\n\n

(Shortform note: In The Miracle Morning<\/em><\/a>, <\/em>Hal Elrod argues that exercising should be part of your daily morning routine. Like Burka and Yuen, he argues that exercise elevates your mood and sharpens your ability to focus<\/a>. By exercising early in the morning, rather than later in the day, you ensure that you experience the benefits of exercise for the rest of your day<\/a>. This leaves you energized and empowered to spend each day crafting your ideal life.)<\/p>\n\n\n\n

Third, exercise enables you to beat procrastination because it helps you set realistic expectations. <\/strong>Physical activity releases a protein that supports the formation of new neurons in your brain\u2019s memory center (the hippocampus). A well-developed hippocampus helps you compare a present task to similar, past situations, enabling you to set realistic expectations for both your performance and its consequences. For example, imagine your fear of imperfection is causing you to procrastinate on writing a speech. Your hippocampus enables you to remember you\u2019ve given satisfactory speeches before. Remembering this, you reassure yourself that this speech will be fine, too. <\/p>\n\n\n\n

(Shortform note: Research shows that only some forms of exercise\u2014in particular, aerobic exercise like cycling\u2014develop your hippocampus<\/a>. By contrast, forms of exercise that don\u2019t get your heart rate up (such as stretching and resistance training) don\u2019t<\/em> develop your hippocampus.)<\/p>\n\n\n\n

Burka and Yuen provide a strategy for making exercise part of your routine: Ensure the exercise itself is enjoyable and rewarding.<\/strong> Procrastinators often seek activities that are immediately rewarding. If completing <\/em>exercise is the only aspect of it that\u2019s rewarding, you\u2019re likely to procrastinate on it. To make exercise more rewarding, consider setting up a recurring exercise time with a friend. The reward of connecting with your friend will make exercising more pleasurable as<\/em> you do it, not just after<\/em> it\u2019s done.<\/p>\n\n\n\n

(Shortform note: Burka and Yuen\u2019s suggestion to exercise with a friend may not be compelling enough for introverts or people whose friends don\u2019t share their love of exercise. In Predictably Irrational<\/em><\/a>, Dan Ariely provides another technique you can use to make unpleasant activities (such as exercise) more enjoyable. He claims that you should multi-task by simultaneously engaging in an activity you find more pleasurable<\/a>\u2014one you\u2019ll commit to only<\/em> doing with the unpleasant task. Your brain will form a connection between both tasks: You\u2019ll feel motivated to engage in the unpleasant task, as it\u2019s the only time you can also engage in the pleasurable one. For instance, only listen to your favorite podcast when you\u2019re working out.)<\/p>\n\n\n\n

Reality 2: You\u2019re Imperfect\u2014But You\u2019re Capable of Growth<\/strong><\/h3>\n\n\n\n

The second reality to accept is that you\u2019re imperfect. According to Burka and Yuen, you can beat procrastination by shifting your efforts from achieving <\/strong>perfection<\/em><\/strong> to achieving <\/strong>growth<\/em><\/strong>. <\/strong>Growth is a more realistic goal than perfection. When you approach tasks with a focus on improvement, they appear less daunting and your need to procrastinate dissipates.<\/p>\n\n\n\n

(Shortform note: In The Art of Learning<\/em><\/a>, professional chess player Josh Waitzkin argues that focusing on growth over perfection also bolsters your learning and resilience<\/a>. Chess players who emphasize the process <\/em>of growth over the outcome<\/em> of winning see mistakes as opportunities to improve their strategy. When they make a mistake on the chessboard, they learn from it and continue playing (which leads to more learning). By contrast, chess players who strive for perfect outcomes become easily upset when they make a mistake or lose a game. Because they don\u2019t persist through setbacks, they learn less.)<\/p>\n\n\n\n

To demonstrate that it\u2019s possible to shift to a focus on growth, the authors reference the work of psychologist Carol Dweck. She argues that you can transition from a \u201cfixed mindset\u201d in which you fear imperfection to a \u201cgrowth mindset\u201d in which you embrace failure.<\/a> Let\u2019s compare these two mindsets<\/a>:<\/p>\n\n\n\n