We all know the feeling. There’s a dreaded deadline looming, and the pressure is building. But rather than being an incentive to get the project underway, that urgency can lead to crippling procrastination. Science has come a long way in helping us decode the root causes of fear, doubt, procrastination, and productivity.

“A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action makes your dreams come true.” — Greg S. Reid

Here’s a list of top science-backed tips to decode fear and doubt to tamp down procrastination and live a more productive life:

1. Reframe Fear with Cognitive Behavioral Science (CBT): Reframe negative thoughts by identifying cognitive distortions (e.g., catastrophizing, all-or-nothing thinking). CBT techniques can help you challenge and replace irrational thoughts, reducing fear and self-doubt.

Science has shown us that CBT helps to restructure thought patterns, allowing for healthier emotional responses to stressors and increasing resilience.

2. Use the Power of Neuroplasticity: Regularly practice small, manageable challenges to rewire the brain. For example, take on new projects, learn new skills, or engage in social situations that push us out of our comfort zone.

Research has proven neuroplasticity is the brain’s ability to reorganize itself by forming new neural connections. Consistent exposure to challenges trains our brains to reduce fear responses over time.

3. Activate the Prefrontal Cortex for Self-Regulation: In fear or doubt, engage in activities that activate the prefrontal cortex, like deep breathing, mindfulness, or logical problem-solving.

The prefrontal cortex helps regulate emotions and decision-making. Activities like mindfulness increase function, allowing us to manage fear-based reactions more productively.

4. Harness the Power of Visualization: Visualizing success in achieving goals and overcoming obstacles. Create a mental image of success to reprogram the brain’s default response to challenges.

Studies have shown that visualizing activates important neural pathways and can help us better cope with challenges, fear, and self-doubt by imagining the task or problem before it happens.

5. Use Exposure Therapy to Desensitize Fear: Gradually exposing ourselves to feared situations in a controlled way can lessen the aversion to them. Start with low-stakes situations and slowly build up to more challenging ones.

Exposure therapy, grounded in behavioral psychology, has been scientifically proven to reduce anxiety by diminishing the fear response over time as the brain learns that the perceived feared negative outcome is less likely to occur.

6. Implement Growth Mindset Strategies: Cultivate a growth mindset by viewing challenges and setbacks as opportunities for learning and personal growth rather than threats.

Research by psychologist Carol Dweck shows that a growth mindset leads to greater resilience, reduced fear of failure, and increased motivation.

7. Practice Self-Compassion to Combat Self-Doubt: When doubt arises, practice self-compassion by treating oneself with kindness and understanding that everyone experiences setbacks.

Self-compassion has been shown to lower anxiety, reduce fear of failure, and improve mental health by promoting a sense of security and acceptance.

8. Focus on What You Can Control (Control vs. Influence): Shift focus to actions we can control, like setting small goals and taking consistent steps forward. Avoid over-focusing on things outside of our control.

The “Circle of Control” principle, grounded in psychology, helps to explain the reduction in feelings of helplessness and anxiety by encouraging proactive, realistic, and manageable goal-setting.

9. Practice Mindfulness to Quell Stress Response: Intentional techniques like focused breathing, body scans, or meditation bring our attention from worry to the present moment to calm our nervous system.

Not convinced? Psychologists confirm that enhanced levels of mindfulness connect with lower levels of procrastination. Mindfulness practices have been shown to decrease the intensity of fear and doubt by reducing the activity in the amygdala (the fear center of the brain) and increasing emotion regulation.

10. Build a Support System for Connection and Encouragement: By surrounding ourselves with supportive individuals who offer positive reinforcement and constructive feedback.

According to neuroscientific studies, social support activates brain regions associated with safety and security, reducing stress response and boosting confidence.

11. Reframe Fear as Excitement: When feeling fearful, try reframing that feeling as excitement or anticipation. Acknowledge that the body responds to fear and excitement similarly (increased heart rate, energy).

Reframing fear as excitement can shift your physiological response, reducing anxiety and increasing performance.

12. Set Micro-Goals to Combat Overwhelm: Break down big tasks into small, achievable micro-goals. Celebrate each step forward to build momentum and validate progress.

We are more likely to finish tasks when they break them into manageable parts. This method combats procrastination and self-doubt by making progress more tangible.

13. Engage in Physical Activity to Reset Your Mindset: Exercise regularly to boost mood and reduce the physical symptoms of fear and doubt (like racing thoughts or tension).

Science has proven that physical exercise increases feel-good hormones, such as endorphins and serotonin, which improve mood and reduce feelings of anxiety and fear, making it easier to focus on progress.

Sometimes, the fear of it going wrong, of our efforts missing the mark, or simply not being good enough can be enough to make us not want to try at all. It’s a vicious circle of avoidance, pressure, stress, and procrastination.

Understanding the science behind those feelings of fear and self-doubt could be the key to decoding the root cause of our procrastination and embracing our vast capabilities toward improved productivity.

Like what you’re reading? Want more consciously prepared brain food?

Listen to this Harvesting Happiness episode: Decoding Fear and Doubt: The Science Behind Procrastination and Productivity with Britt Frank LCSW or wherever you get your podcasts.

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Take an even deeper dive with More Mental Fitness by Harvesting Happiness on Substack and Medium.

GUEST BIO: BRITT FRANK, MSW, LSCSW, SEP, is a clinician, speaker, trauma specialist, and the author of The Science of Stuck. She received her BA from Duke University and her MSW from the University of Kansas, where she is an award-winning adjunct professor. Frank speaks and writes widely about emotional wellness and healing.

Britt’s most recent book, The Getting Unstuck Workbook: Practical Tools for Overcoming Fear and Doubt — and Moving Forward with Your Life, is available wherever you buy books.