Board-Certified Behaviour Analyst, Fifi Kiwan, helps us understand the cognitive challenges behind procrastination.
It’s a common scenario – you have a looming deadline, an important task that needs to get done, but you find yourself procrastinating, feeling unmotivated and unable to get started. The natural assumption is often that you’re simply being lazy or undisciplined. However, the reality is frequently more complex. Many cognitive challenges can manifest as procrastination or laziness, masking the underlying issues.
Here are some things to consider:
Executive Dysfunction
One key factor that can contribute to procrastination is executive dysfunction. This refers to difficulties with the cognitive processes that help us plan, organise, focus and complete tasks. Those with executive dysfunction may struggle to initiate tasks, keep track of steps or see projects through to completion. Rather than a lack of willpower, this can be the result of the brain’s difficulty managing the demands of complex activities.
Attention Deficits
Closely related is the challenge of attention deficits. Whether it’s ADHD or simply difficulty maintaining focus, a wandering mind can make it incredibly hard to start and stick with tasks. That feeling of being easily distracted or pulled in multiple directions is a common precursor to procrastination.
Memory Issues
Our ability to remember key details, steps and deadlines also plays a big role. Individuals with memory challenges, whether due to a medical condition, aging or simply an overloaded mind, can find it extremely difficult to keep track of all the moving parts required to complete important tasks on time.
Anxiety and Perfectionism
Ironically, the drive for perfection can also contribute to procrastination. The fear of not measuring up or doing something wrong can lead to avoidance behaviour. Similarly, anxiety about the consequences of failing or underperforming can be paralysing, causing people to put off critical work.
Emotional Regulation Difficulties
Emotions, moods and levels of motivation can dramatically impact our ability to be productive. Those who struggle to manage their emotions or maintain consistent focus and drive may find themselves frequently succumbing to procrastination.
How to Address the Underlying Issues
The first step is to recognise that procrastination is often a symptom, not the root problem. Rather than berating yourself for laziness, it’s important to reflect on the cognitive and emotional factors that may be at play.
Seeking support from a mental health professional, occupational therapist or coach can help uncover the specific challenges you’re facing and develop strategies to overcome them. This may involve techniques like:
- Breaking down tasks into more manageable steps
- Implementing systems and routines to improve focus and memory
- Practicing mindfulness and emotional regulation exercises
- Accommodating needs like natural preferences for certain types of environments or schedules
The key is to approach procrastination with self-compassion and a willingness to understand the underlying reasons. With the right support and coping mechanisms, those cognitive challenges that once sabotaged productivity can be transformed into strengths.
Fifi Kiwan is the Partner and Managing Director of the first Cognitive Brain Training Centre in the Kingdom of Bahrain (Brainy Nation). She is also a Board-Certified Behaviour Analyst (BCBA) with a dual master’s degree in Developmental Psychology and Applied Behaviour Analysis.
She has 17 years of experience in the field and has worked with a multitude of individuals with Neurodevelopment Disabilities ranging from the age of two to 22 using Applied Behaviour Analysis.
Now a pioneer in the field of cognitive training in Bahrain, she aspires to help change the lives of people by enhancing their cognitive skills.
