(This article was reviewed by licensed clinical psychologist Foud Monger)
Have you ever found yourself falling prey to procrastination, fighting the lure of a tantalizing Netflix series, or succumbing to the never-ending roller coaster of social media?
We’ve all been there. In our quest to conquer these productivity killers, we can take a lesson from the brain’s powerful motivator: dopamine.
Whether you’re putting off cleaning your room, implementationor any other task you want to complete, your dopamine levels have something to do with this procrastination.
In this article, we’ll delve into the role of dopamine, reveal its secrets, and explore how we can reverse it to help us overcome procrastination and achieve maximum productivity in our daily lives.
What is dopamine?
To begin this journey to increasing our productivity, let’s first understand dopamine.
In the world of neuroscience, Dopamine is a neurotransmitter that is often responsible for the feeling of “good mood” as well as reward, pleasure and motivation within our brain.
It’s the chemical messenger that keeps us coming back for more of life’s little joys. Think of it as the longing that fuels your drive to take action, that “feel good” feeling when you accomplish something.
For example, imagine that rush of happiness and the urge to dance when a catchy song comes on, or the sense of accomplishment and relaxation we feel after meditating – these are all healthy dopamine releases.
Similar healthy dopamine releases include:
- Listening music
- Yoga
- Meditation
- conversations
- Sauna
The dark side of dopamine
While dopamine is a productivity booster, it can also lead us down the path of procrastination. The issue arises when we fall prey to instant gratification, such as watching cute cat videos online or scrolling aimlessly on TikTok.
These activities provide quick bursts of pleasure and our brains quickly become addicted to them, simply because they are effortless and their reward is almost immediate.
The opposite of this would be delayed gratification, an action that requires a little more willpower.
When you’re given a choice between an immediate reward, like indulging in high-carb foods or aimlessly scrolling through your phone, and a delayed one, like the long-term benefits of regular exercise or a skincare routine that takes time to produce results to manifest, Your brain tends to favor the habit of instant gratification.
This sets the stage for an endless cycle of procrastination, where we prioritize short-term gratification over long-term gains.
How often have you found yourself putting off important tasks in favor of swiping on your phone or watching Netflix?
Both provide dopamine and satisfaction, but scrolling requires much less effort. It’s much easier to move your fingers than it is to deal with chores or training.
Breaking the Vicious Cycle
You may have heard the advice, “Just put your phone away,” but that’s only a short-term solution, and not at all helpful. Dopamine cravings will only lead you to your phone. Instead, we need a more strategic approach.
Setting “phone no traffic” or screen time limits can help, but these can also be bypassed. Never underestimate the creativity of a brain when we’re feeling lazy!
We could try more extreme measures, such as never entering the circle in the first place. How? Redesigning our environment to put us in the best possible conditions to be productive.
For example, if we are always watching TV instead of cleaning our room, we could remove the TV from our room and move it somewhere else. If we always watch TikTok videos before sending important emails on our phones, we might as well ditch the app altogether. But this process is long and requires effort, commitment and great will that we do not have at the moment.
So how exactly do we effectively deal with laziness and procrastination if all I’ve mentioned doesn’t solve the problem?
There are many ways to do things. If you’re a woman looking for an innovative way to be productive, then How To Get Sh*t Done is a great way to start!
The Reverse Engineering Technique
Acclaimed neuroscientist Andrew Haberman speaks to a remarkable side of dopamine. Beyond the source of satisfaction, dopamine is also released during an action, particularly when we feel that we are doing something right: “Dopamine is what is released whenever an animal or a person thinks they are on the right track, and this is very subjective “.
Think of it as momentum – once you start releasing dopamine, it affects your mood and motivation, pushing you to do more. This surge of energy is similar to the euphoria after a workout or the completion of a challenging task. The feeling that you are on the right track fuels your desire for more.
No wonder the saying “If you want something done, give it to someone busy” is true. Once you start, you’re a different person.
Now, armed with the knowledge that dopamine has a momentum effect, how can we harness it to beat procrastination and phone scrolling? Huberman’s wisdom reveals this by doing something even more challenging than the task you’re avoiding, you can push yourself into a productive state.
Imagine this scenario: you put off cleaning the room by aimlessly scrolling on your phone. To overcome this obstacle, engage in a task that you find enjoyable and more challenging.
If you are into physical exercise, go for a run. If you’re into literature, read a book. The ultimate achievement and sense of “right path” associated with the challenging act releases dopamine. We can all agree that running is more demanding than tidying up a room. Once you’ve mastered the first, the second will be a breeze and you’ll be done in no time!
You can also engage in more mentally challenging exercises to kick-start your dopamine rush. Actions like making an important phone call, arranging a trip, or contacting an old friend are all great examples.
Actions aren’t necessarily important, what matters is completing them!
Steps to take to overcome laziness using reverse engineering technique:
- Realize that you are putting off an activity.
- Think of anything you enjoy doing that is considered a challenge and engage in that activity (preparing a recipe, going for a run, rearranging a part of your home).
- Once you’re done, use that momentum and brief success to tackle your original deferred activity.
- Feel free to take on any task that comes to mind!
conclusion
In your quest to beat laziness and procrastination, understanding the role of dopamine in your brain can be a game changer.
By strategically overwhelming your brain with tasks that are more challenging and enjoyable, you can unleash a surge of productivity that will allow you to explore your daily to-do list.
Remember, procrastination is a shared struggle and it’s okay to face it head on. Apply the strategies outlined in this article and be patient with yourself.
Break free from the grip of laziness and procrastination, unlock your full potential and achieve your goals. The next time you find yourself mindlessly scrolling on your phone or bingeing on Netflix, you’ll know exactly what to do!
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See more of Rayen’s work on his blog: Ray’s Lifestyle Field
Erin shows overscheduled, overworked women how to do less to achieve more. Traditional productivity books — written by men — barely touch the tangle of cultural pressures women feel when faced with a to-do list. How to do Sh*t it’ll teach you how to zero in on the three areas of your life you want to excel in, and then show you how to offload, outsource, or just stop giving a damn about the rest.
