How to Stop Procrastinating: a simple Guide to Mastering Difficult Tasks and Breaking the Procrastination Habit

Reason #4: You Focus on Easy Tasks
This probably sounds familiar: often you will choose to work on “filler”
tasks because they are quick and easy to accomplish. This may include
checking your email, talking to a coworker, or doing light paperwork.
While these tasks might give the appearance of “busyness” and make you
believe that you’re getting things done, they are a creative form of
procrastination. Small tasks are easy to do and give you a quick sense of
accomplishment, so by doing them first, you feel that rush of
accomplishment and instant gratification.

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The more time and effort it takes to do a task, the harder it is to get
started. Without the instant dopamine rush from successfully finishing
an activity, it’s easy to push it off because the reward seems too far away.
Many people want to feel successful and accomplished sooner rather than
later.
All this relates to a concept called present bias. This term refers to a
person’s tendency to prioritize payoffs that are more immediate when
considering the trade-offs between two future moments.
One study done at Princeton University studied subjects’ brains while
they made choices between immediate small rewards and larger rewards
to be received at a later date
.
Researchers found that there are two areas of the brain that compete for
control over someone’s behavior when they try to decide between near-
term rewards and long-term goals. The researchers turned to a popular
economic dilemma where consumers act impatiently in the present
moment but plan to be patient in the future.
The study focused on 14 Princeton University students who were given a
brain scan as they were asked to consider delayed-reward choices. One
choice was a gift card to Amazon.com with values ranging from $5 to $40
at that moment or an unknown larger amount that the students could
receive if they waited 2–6 weeks.
The researchers found that when subjects were considering choices
involving the possibility of an immediate reward, parts of their brains
influenced by emotional neural systems were activated. Additionally, all
the decisions that were made, both short- and long-term, activated the
brain systems associated with abstract reasoning.
Interestingly, when students had the option of getting a short-term
reward but chose the more valuable delayed option, the calculating areas
of their brains were more active than their emotional areas. When
subjects chose the short-term reward, the activity of the two areas was
similar, with a small swing toward more activity in the emotional area.
The study concluded that the option of short-term rewards activates the
emotion-related area of the brain and overcomes the abstract-reasoning

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areas.
The researchers found that your emotional brain has a difficult time
imagining the future, regardless of the fact that our logical brain can see
the future consequences of current actions.
While our emotional brain wants to receive immediate pleasure, no
matter the future damage, our logical brain knows to think about long-
term effects. More often than not, the immediate hassle of having to wait
for a payoff doesn’t seem worth the unknown future benefits.