I was supposed to publish this article last month, but then I let it drag on... There are several reasons for this, and these reasons led to procrastination. The word itself is usually difficult to pronounce. You know, we often take the time to say it in our minds before saying it out loud.
Procrastination: When our emotions take over our actions
Procrastination, defined as the tendency to deliberately postpone an important task despite being aware of its negative consequences, chronically affects nearly 20 to 25% of the population (Steel, 2007). Often reduced to a simple lack of willpower, it is actually a complex psychological phenomenon, where emotions, beliefs, and time management interact.
Procrastination: First and foremost an emotional problem
Timothy Pychyl, a psychology researcher at Carleton University, summarizes procrastination as "a problem of emotional regulation, not time management." When a task provokes anxiety, boredom, or a feeling of inadequacy, the brain seeks to quickly reduce this discomfort. Postponing the task provides immediate relief, but this relief is fleeting and costly in the long run.
Thus, procrastination is not an irrational act: it is an emotional avoidance strategy. We don't flee the task itself, but the emotional state it triggers.
Some Concrete example
A student who has to write a dissertation may feel stressed by the fear of failure. Rather than confront this emotion, they choose to scroll through their phone. Their anxiety diminishes at the moment, but returns stronger later, compounded by the guilt of having wasted time.
The emotions behind procrastination
Several emotions or psychological traits are frequently associated with procrastination:
- Anxiety: The fear of failing or not being up to the task pushes people to put things off.
- Perfectionism: The desire to achieve unrealistic standards can paralyze action (Rozental et al., 2014).
- Low self-esteem: Some studies (Sirois, 2016) show that people with a negative self-image avoid tasks for fear of confirming their doubts.
- Impulsivity: A difficulty delaying gratification makes immediate distractions more appealing than long-term goals.
The Psychological Consequences
Procrastination is not without any costs. On a mental level, it is correlated with:
- higher levels of stress and anxiety,
- a tendency to ruminate,
- greater vulnerability to depression (Sirois, 2016).
This vicious cycle is well known: we avoid a task → we feel guilty → guilt increases anxiety → we avoid it even more.
How can we combat procrastination?
Psychological research suggests different approaches to regaining control:
1. Work on emotional regulation
Since procrastination is primarily an emotional response, it is essential to learn to embrace these emotions.
For example, you can use mindfulness: several studies (Sirois & Tosti, 2012) show that practicing mindfulness helps us recognize unpleasant emotions without trying to escape them.
You can also use self-compassion: encouraging yourself with kindness rather than self-criticism reduces guilt and facilitates action.
2. Reduce the task size
John Sweller's work on cognitive load (1988) highlights that breaking a goal into simple subtasks reduces avoidance. Example: writing a plan before writing a dissertation.
3. Change your perception of time
- The Pomodoro Technique: Working in 25-minute blocks with 5-minute breaks helps maintain engagement without overloading.
- Start with 2 minutes: James Clear (2018) proposes the two-minute rule: commit to starting a task for just two minutes. Often, the momentum is enough to keep going.
4. Seek gratification in the process
Sirois (2014) showed that focusing on the process rather than the outcome reduces procrastination. Example: enjoying writing rather than thinking solely about the final grade.
5. Adjust Your Expectations
Learning to tolerate imperfection and adopting the "done is better than perfect" mentality helps overcome the paralysis of perfectionism.
6. Use Social Motivation
- Make your goals public: Sharing your commitments with a loved one increases accountability.
- Coworking or "body doubling": Working alongside someone else reduces distractions and promotes engagement.
Conclusion: Moving Forward Despite Discomfort
Procrastination is not a matter of laziness, but an emotional response to discomfort. By learning to recognize our emotions, regulate them, and make tasks more accessible, we can gradually break the vicious cycle. The goal is not to completely eliminate procrastination—a universal behavior—but to reduce it to regain a healthier relationship with our goals and emotions, and thus gain a better understanding of ourselves.
