Want To Stop Procrastinating? This Neuroscientist Shares Her Secrets

How many times have you promised yourself a productive day, only to find yourself scrolling on your phone for hours, taking way too many coffee breaks or just staring blankly at the wall?

We've all been there. But what if there was something you could do to shift your brain into being more productive? Newsweek spoke to MIT neuroscientist Tara Swart Bieber, host of the podcast Reinvent Yourself With Dr. Tara, to find out.

"When we are being productive, we are activating the control mode network of the brain," Swart Bieber said. "When our mind is wandering rather than focused, the default mode is active. These two networks are like the bookends of productivity in the brain."

Our innate ability to be productive, or a compulsion to procrastinate, often comes down to our early childhood. But that does not mean they can't be changed. "Productivity or procrastination are learned habits, like many other habits, which means they can be changed through neuroplasticity," Swart Bieber told Newsweek.

"There may be multiple factors that contribute to the innate style [of productivity or procrastination] since childhood, like family habits or school routines which produce different outcomes in different people," she said.

Productivity can also be affected by our lifestyle. "Not sleeping enough, eating unhealthily or skipping meals, shallow breathing or breath holding, multitasking, leaving things until the last moment and getting stressed," Swart Bieber said. "Make sure you are well rested, your brain is fueled by healthy foods, hydrated and oxygenated. Take a walk/run or do some deep breathing at the desk."

Your work environment may also promote or preclude productivity. "Being in a well-lit place with good airflow and minimal clutter or distractions" can improve productivity, Swart Bieber said. "I do a mind map instead of a to-do list, as it's more visual and helps me feel organized."

Long periods of screen time may lead to eye strain and fatigue, making it hard to be productive. In these instances, Swart-Bieber recommends shifting your focus.

"Look at something close up and in detail for one minute, then look into the distance at something large, like a tree or tall building," she said. "This can help move the brain to a bigger-picture view and reduce the stress of task focus if you are feeling distracted."

In general, pausing between tasks can help power your productivity. "Taking regular breaks is important to productivity," Swart Bieber said. "It's best to work out how long you can focus productively for, rather than pushing through, which makes you less effective in the same time window."

Ultimately, some times of day will also be more productive than others, so don't kick yourself if you are struggling with a midafternoon slump.

"Work out which times of the day you are most productive," Swart Bieber said. "Neurotransmitters tend to dip to a daytime low around 3 p.m. Do your most dreaded task first thing in the morning."