Psychology says constant scrolling before work may be a form of avoidance

You have an important assignment to finish, an email to write or a presentation to prepare. You know it needs your attention, and you have enough time to begin. Yet, instead of opening the document, you check your phone, scroll through social media, watch a few videos or start chatting with someone.You tell yourself it will only take five minutes. But one video leads to another, a quick conversation becomes a long one, and before you realise it, a considerable part of your working time has passed. The task is still waiting, but you have found several other things to do.This behaviour may be a form of procrastination. Psychology suggests that people do not always delay work because they are lazy or lack discipline. Sometimes, they turn to easier and more enjoyable activities because starting the actual task brings uncomfortable feelings such as boredom, anxiety, frustration or fear of not doing it well.Why time-pass activities feel easier than starting workPhoto: CanvaIn a 2013 paper, Psychologists Fuschia Sirois and Timothy Pychyl explored this emotional side of procrastination. They explain that procrastination can be a way of managing uncomfortable emotions in the short term. When a task feels unpleasant, people may choose an activity that makes them feel better immediately, even if it creates problems later.This helps explain why checking messages, browsing social media or watching entertaining videos can become so tempting when an important task is waiting. These activities offer quick enjoyment and require less mental effort than work that feels demanding. The relief is temporary. Once the distraction ends, the unfinished task remains, often accompanied by more pressure and guilt.Why you keep choosing immediate entertainment over future rewardsAnother explanation comes from research on how people weigh immediate rewards against future benefits. A 2019 review titled ‘To do it now or later: The cognitive mechanisms and neural substrates underlying procrastination’ examined the cognitive processes involved in procrastination.The researchers discussed how people evaluate the effort and unpleasantness of a task against the immediate appeal of doing something else. When work feels difficult or unrewarding, an activity that offers instant pleasure can become more attractive, even when completing the work would be more beneficial in the long run.For example, finishing a report may bring satisfaction only after several hours of effort. Watching a short video, on the other hand, offers entertainment almost immediately. The brain may favour the easier reward, particularly when the task feels overwhelming.Sometimes, the problem is not the work but the feeling associated with itPhoto: CanvaA person may delay starting work because they are unsure how to approach it, worry about making mistakes or feel overwhelmed by the amount they need to complete. A 2021 review discusses the relationship between procrastination and work-related difficulties. It highlights how avoidance can become a way of dealing with unpleasant feelings associated with demanding tasks.This means that repeatedly reaching for your phone may not always be about wanting entertainment. It could also be a way to avoid confronting a task that feels difficult to begin.However, not every break or moment spent browsing is procrastination. People need rest, and occasional distractions are normal. The pattern becomes concerning when time-pass activities repeatedly replace important work and make it harder to meet deadlines.How to stop losing time before starting workIf you recognise this pattern, try changing how you approach the task rather than relying only on willpower.Start with five minutes: Tell yourself you only need to work for five minutes. Beginning can feel harder than continuing.Put your phone away: Keep it out of reach or switch off notifications while completing the first part of the task.Break the work into smaller steps: Instead of thinking about finishing an entire report, start by writing its opening paragraph or listing the main points.Identify what you are avoiding: Ask yourself whether the task feels boring, confusing, stressful or too difficult. Knowing the reason can help you address it.Give entertainment a fixed place: Take planned breaks instead of allowing scrolling or videos to interrupt every attempt to work.The next time you find yourself watching another video while an important task remains unfinished, consider what is making you postpone it. You may not need another hour of entertainment or a stronger burst of motivation. You may simply need to make the first step feel easier.