"When we are stressed，we are more likely to want to avoid not just the task at hand，but the negative emotions we feel around that task as well，" Alicia Wafaa neuroscientist and senior lecturer at Rensselaer Polytechnic Institute in New York，explains. "That's because at a basic neuroscientific level，we have a bias toward the present and prefer the immediate reward of feeling good when the brain releases the neurochemical dopamine （多巴胺）. "
Essentially，our brains are hardwired to approach tasks we find enjoyable and avoid those that produce negative feelings. "Our limbic brain （大脑边缘系统），the emotional part of our brain，is saying， 'Let's do this other thing and avoid that other stressful thing，while our prefrontal cortex （前额叶脑皮层） is the CEO of our brain， " says Walf. "It's making a plan，setting the goals，and making sure we stay on track.But there can be a disconnect when our limbic brain denies that prefrontal cortex message. " Then there's the burst of energy we often get when we're up against a deadline，which leads to a reward pathway within our brains and sets the foundation for procrastination （拖延症） as a habit. "When you sprint （冲刺） to the end and get to the goal，it's so satisfying；we almost get ourselves in that pattern of 'Well，I got it done，and it felt good，'" says Walf.
In an effort to retrain your brain，Walf recommends taking breaks to refocus your attention on the task at hand.Methods such as the Pomodoro Technique can help you stay focused，in which you work within 25-minute intervals followed by five-minute breaks and continue circling until the task of the day is completed.Integrating mindfulness techniques during those breaks，such as meditation （冥想），yoga，and journaling，can also help reduce the stress that causes procrastination. "Trying to minimize stress by deliberately refocusing on whatever the task is，versus those feelings of anxiety，is about retraining your approach to stress and behaviors，" says Walf.
It can also help to " eat that frog"，or tackle the most difficult and most meaningful task of the day and do it first thing in the morning.If all else fails，try tricking your brain by giving yourself a small reward for working on the task you've been avoiding. "Little rewards really help us，especially when we're trying to reach a large goal，" says Walf. "You have to recharge and keep yourself motivated. "
