Procrastination Triggers

When procrastination happens, it helps to know what to do instead.

Procrastination is a failure to regulate yourself. The limbic system of the brain has an automatic response to avoid anything unpleasant or painful, often seeking pleasure for a hit of dopamine instead. To overcome this automatic response, engage the thinking brain to accomplish tasks that are important but difficult or unpleasant.

There are many who profit from taking advantage of the desires of the limbic system and build in the reward of increased dopamine to make our phones and devices addictive. Be aware of this, and create distance to reduce distractions and focus.

Recognize the feelings that indicate a procrastination trigger, understand the reason for the behavior, and choose to seek better solutions instead of the avoidance response.

Procrastination triggers – that can create an automatic avoidance reaction.

When a task is…

• difficult
• frustrating
• unclear
• boring

We may feel…

• overwhelmed
• defeated
• anxious
• unmotivated

and engage in an automatic avoidance response to reach for escape with…

• food or drink
• social media
• videos
• games

INSTEAD, intervene with the thinking brain to seek better solutions with…

• simplicity [break it down]
• focus [four fantastic tools for focus]
• clarity [planning is thinking]
• meaning [purpose planning]

Download the free Procrastination Triggers pdf

Fear can often be at the root of procrastination – seek courage…

• challenge assumptions
• emulate heroes
• choose grit [the wimpy person’s guide to grit]
• follow values [map your values]

Practice choosing courage and develop the strength to tackle the hard tasks!

Read more at

• Combating Procrastination
• the Overcome Procrastination Pinterest Board
• Why you procrastinate at habitstrong.com
• The 7 Triggers of Procrastination at chrisbailey.com

About dailyplanit

I seek to create order from the chaos of complex information. Join me at the Daily PlanIt to gain insights, inspiration, and information to increase skills for a better life. I unlock the power of teaching reading with phonics in the pursuit of literacy at www.phonicspow.com. In my spare time I explore books and movies, often choosing titles available on both screen and page.