Scientists have studied the brain during procrastination

Research shows that procrastination and postponing important tasks are more often associated not with poor time management or lack of discipline, but with how the brain processes stress and threat. This was reported by National Geographic magazine on January 22.

When the deadline is known in advance, but the work is postponed until the last moment, the reason may be anxiety, fear of error, rethinking the task, or concerns about evaluating the result. Clinical psychologist Charlie Heriot-Maitland calls this a form of self—sabotage-behavior that a person commits towards themselves, often unconsciously, and which leads them astray from their goals.

According to Heriot-Maitland, self-sabotage may be related to evolutionary survival mechanisms. Traumatic experiences, fear, and learned behavioral patterns enhance the brain's response to perceived threats. As a result, a vicious cycle is formed: avoidance, postponement, and self-criticism bring short-term relief, but in the long run they hinder the achievement of meaningful goals.

Psychologist Tim Paichil, in turn, defines self-sabotage as thoughts and feelings that undermine long-term goals. According to him, this phenomenon can manifest itself in the form of procrastination, overeating, excessive spending, gambling, addiction, perfectionism, pessimism or harsh self-criticism.

According to the publication, one of the key brain mechanisms is the "fight or flight" response associated with the work of the brain area responsible for emotions and memory (amygdala). Initially, this system helped protect against deadly threats, but today it can be triggered by deadlines, criticism, or fear of failure. At such moments, the brain strives to reduce discomfort in the here and now — even at the cost of future consequences.

According to Heriot-Maitland, self-sabotage is not always under conscious control, but it is a pattern that can be retrained. Researchers identify approaches such as mindfulness, self-compassion, and professional help. It is claimed that over time, understanding the causes of procrastination and self-sabotage helps not to "break yourself", but to build a more sustainable path to long-term goals.

Lidiya Inshina, a specialist in manipulation and extreme communications, gave advice on combating procrastination on January 19. According to her, motivation in this case should not be expected — it must be triggered by action, creating conditions for unprofitable postponement. In order to avoid procrastination, the specialist recommended starting with the smallest possible amount, clearly planning work on time, separating the inner voice of sabotage from oneself and realizing the consequences, identifying hidden fear, and introducing rewards for getting started.

All important news is on the Izvestia channel in the MAX messenger.