Some days, that to-do list really does seem never-ending – and it’s more to do with getting distracted and losing focus than having too much to do. If you’re finding yourself spending longer than normal lingering at the coffee machine, being inordinately tempted by random internet shopping or simply staring out of the window, lost in a daydream, it might not be just because you’re prone to procrastinating – you might simply be tired.

Before we all take this as permission to sit back and let those jobs wait till tomorrow, let’s have a look at what exactly is going on in our brains when our sleep has been sub-optimal. 

How does a lack of sleep affect us?

We all know that we can’t perform at our best when we’re tired – mentally or physically. From slower reaction times and impaired judgment to an increased risk of injury, fatigue is a very real problem – one that most of us will struggle with at some point in our lives.

Fatigue leads to distractibility

“It’s hard enough to tackle boring or mundane tasks at the best of times,” argues productivity coach and author Juliet Landau-Pope. “All the more so when you’re tired. Fatigue can make it harder to make purposeful decisions, to plan and prioritise and to resist distractions.”

In short, if you’re tired, your willpower will be impaired, meaning we can’t resist distractions. We are all naturally distractible, and it’s a skill that was evolutionarily advantageous. Back when we were hunter-gatherers, the ability to stay alert to threats while undertaking a task could have meant the difference between life and death.

Nowadays, however scary your boss is, it’s less about survival and more about being able to get stuff done. When we’re tired, our minds wander more easily, and before we know it, an hour has passed.

“If you’re struggling to get things done at work, it’s definitely worth tracking your quality of sleep,” advises Landau-Pope. “Try to monitor your energy levels throughout the day, as this will help you work out if it is tiredness that’s affecting your productivity or something else.”

What else causes us to procrastinate?

Stress

“Studies show that procrastination is both a symptom and a consequence of stress,” explains Landau-Pope. “It’s often associated with a concept called productivity paralysis, where you feel so overwhelmed with commitments that you become unable to do anything at all.” 

If your head is spinning and you can’t concentrate on one thing at a time, you might be suffering from feeling overwhelmed – but there’s no doubt that tiredness will only add to this problem.

Neurodiversity and hormones

“For many people affected by ADHD or other forms of neurodiversity, chronic disorganisation and difficulties with time management are long-term challenges,” says Landau-Pope. “Hormonal changes, such as those that affect teens and people experiencing menopause, and medical conditions such as long Covid can also affect concentration and contribute to procrastination.”

So, you might find that you find it harder to focus at different times in your menstrual cycle, for example. If this might be you, it’s worth keeping a record of how you’re feeling from day to day to enable you to spot any patterns. 

Procrastination can impact all areas of our lives

It’s not exactly helpful that the other causes of procrastination are heavily intertwined with sleep quality, meaning it can be difficult to identify your specific triggers.

“Procrastination takes many forms and can permeate every aspect of our lives,” explains Landau-Pope. “For some, it’s compartmentalised – you can focus at work but find it impossible to keep up with household chores such as laundry or paying bills. For others, procrastination is more pervasive, leading to neglected or incomplete tasks both at home and at work.”

But other than getting more sleep – easier said than done – there are some tools you can use to try and keep yourself on track even when you’re exhausted.

“The good news is that procrastination is a habit that can be shifted,” Landau-Pope reassures us. “Rather than analysing why you are putting something off, kickstart yourself into action by focusing on the very first step. Define what exactly you need to do – and if you’re unsure, ask for clarification or guidance.”

Schedule your to-do list

Think about when you’re most likely to get distracted: it might be directly after lunch or perhaps mid-morning when hunger strikes. If you can identify your danger zones, you can schedule your to-do list accordingly and tackle those lengthy or tricky tasks for the times when you’re at your peak. 

Stay hydrated

It’s a fact that dehydration impairs concentration, so make sure you have a water bottle at your desk to keep your fluid levels topped up throughout the day.

Take regular breaks

Sometimes, all you and your brain need to refocus is a short break. Rather than wasting time at your desk, try taking a 10-minute stroll around the block – you’ll probably return refreshed and reinvigorated.

Set a timer

Once you’ve identified what you need to get done, it can be helpful to break it down into smaller steps. “The first step might be something really simple like locating a document, reading the first paragraph of a report or just writing out the title of a presentation or essay that you’ve been avoiding,” says Landau-Pope. “Setting a timer for, say, 15 minutes can really help. Or try the pomodoro time management technique, which many people find really effective.”

Images: Getty