Procrastination & Why You Do It - it's not a character flaw

Procrastination is often seen as laziness, poor time management, or a lack of self-control. However, recent research suggests that procrastination is not about a flaws in our character but rather a complex emotional response. Understanding procrastination as an emotional coping strategy can shift our perspective from self-blame to a more compassionate and effective approach to managing it.

Procrastination is often seen as laziness, poor time management, or a lack of self-control. However, recent research suggests that procrastination is not about a flaws in our character but rather a complex emotional response. Understanding procrastination as an emotional coping strategy can shift our perspective from self-blame to a more compassionate and effective approach to managing it.

Procrastination isn’t just about avoiding tasks; it's about avoiding emotions. Research indicates that procrastination is often a way to cope with negative feelings such as anxiety, boredom, frustration, or self-doubt. When faced with tasks that trigger these emotions, individuals may turn to procrastination as a temporary escape. 

In a 2013 study, researchers Fuschia Sirois and Timothy Pychyl found that procrastination is a form of "short-term mood repair" rather than a result of laziness or lack of motivation. This process is known as "mood repair," where the immediate goal becomes soothing uncomfortable emotions rather than completing the task at hand. People tend to procrastinate to avoid the negative feelings associated with a particular task, even if this avoidance ultimately creates more stress in the long term.

Our brains are naturally wired to seek immediate rewards and avoid pain. When we perceive a task as challenging, daunting, or unpleasant, our brain signals a threat response. The result is a surge in stress or discomfort that triggers our instinct to flee. This is why scrolling through social media, binge-watching TV, or engaging in other distractions feels more appealing—they offer a quick escape from the stress of the task.

The brain's reward system reinforces this behaviour. Engaging in these short-term distractions releases dopamine, a neurotransmitter associated with pleasure. Although this offers temporary relief, it doesn’t address the underlying stress, leading to a cycle of procrastination.

Understanding procrastination as an emotional coping mechanism changes the narrative from "I am lazy" to "I am struggling with emotions." It's often a way to protect oneself from failure, judgement, or discomfort. For instance, someone may delay starting a project due to fear of not meeting their own or others’ expectations. This avoidance is not a character flaw but an effort to avoid emotional pain.

Procrastination can also be linked to perfectionism. Perfectionists often set unrealistically high standards for themselves, fearing they won't live up to those standards. The anxiety about not achieving perfection can lead them to delay starting a task. Here, procrastination serves as a shield against the potential feelings of inadequacy.

A 2022 study published in Frontiers in Psychology sheds light on how self-regulation and emotion regulation impact procrastination. The research found that individuals who struggle with regulating their emotions are more prone to procrastinate, as they often lack effective strategies to manage negative feelings. When faced with uncomfortable emotions like anxiety or frustration, people may procrastinate as a form of short-term "mood repair" to escape the distress.

The study suggests that improving emotion regulation skills, such as mindfulness or cognitive reappraisal, can be effective in reducing procrastination. These techniques help individuals tolerate discomfort and handle challenging emotions without resorting to avoidance. For example, mindfulness encourages being present and accepting emotions without judgment, while cognitive reappraisal involves reframing negative thoughts to reduce their emotional impact.

While procrastination may offer temporary relief, it comes at a cost. The ongoing cycle of delay and stress can increase feelings of guilt, shame, and self-criticism. This emotional toll not only affects productivity but also mental health. The more we engage in procrastination, the more intense the negative emotions become, leading to further avoidance behaviours—a vicious cycle that’s difficult to break.

Instead of viewing procrastination as a sign of weakness, it helps to recognise it as a sign that emotional needs are not being met. Here are some strategies to help break the procrastination cycle:

1. Acknowledge Your Emotions
   Begin by identifying the emotions you’re experiencing. Are you feeling anxious, overwhelmed, or doubtful about the task? Recognising your emotional state can help you understand why you’re avoiding the task and offer insight into how to move forward.

2. Practise Self-Compassion
   Being hard on yourself for procrastinating only intensifies negative emotions. Try practising self-compassion by acknowledging that it’s okay to feel overwhelmed or stressed. Remind yourself that procrastination is a common human experience and doesn’t define your worth or abilities.

3. Break Tasks into Smaller Steps
   Large tasks can feel daunting, leading to avoidance. Break tasks down into smaller, more manageable steps to reduce feelings of overwhelm. Completing small steps provides a sense of accomplishment, which can boost motivation.

4. Improve Emotion Regulation Skills
   Mindfulness techniques or cognitive reappraisal can help manage the negative emotions that drive procrastination. Practising these skills allows you to confront and tolerate uncomfortable emotions, making it less likely that you will resort to avoidance.

5. Set Realistic Goals
   Perfectionism often contributes to procrastination, so aim for progress, not perfection. Set realistic goals and remind yourself that doing your best is enough.

6. Focus on "Why" Instead of "What"
   Connect tasks to your values and larger goals. Instead of focusing solely on the task itself, think about why it is important and why it's on your to-do list in the first place. Reframe your thinking to consider how you can be intrinsically motivated. This shift can create a sense of purpose and reduce emotional resistance.

Procrastination is not a reflection of your character but a sign of underlying emotional struggles. By understanding it as an emotional response, you can approach it with more compassion and adopt strategies that address the root causes. Instead of blaming yourself, recognise procrastination as an opportunity to learn more about your emotional needs and build healthier coping mechanisms.