The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

by Alex Korb

Productive Procrastination Maybe you want to go to the gym, or you have a project due at work or some chore to do around the house. Despite the fact that the deadline is approaching, you just can’t work up the energy or motivation. And the more you procrastinate, the more anxiety you feel. Trying to force yourself to do a project when you have no energy or motivation is akin to sitting in your car and trying to change directions without first stepping on the gas. Sure you can sit there and turn the wheel, but nothing happens. The key is to start driving. The same can be true of things you need to do. Procrastinating by checking Facebook or watching terrible reality-television shows—or by even doing nothing at all—is like sitting in your car playing with the steering wheel. It won’t get you anywhere. Instead, just start doing something productive—anything productive—even if it’s not the thing you’re supposed to be doing. Wash one dish in the sink. Put on your shoes. Send one work email. Do anything that’s on your to-do list that needs to be checked off, even if it’s not anywhere near the top. It still needs to get done, and it keeps you moving forward. Once you start being productive, dopamine is released in the striatum and parts of the prefrontal cortex. Suddenly you’ll have more energy and motivation to do the thing you really need to do. It’s perfectly fine to procrastinate a little; just try being more productive in your procrastination.