Manage your emotions, overcome procrastination

Did you lose hope in overcoming procrastination? Did you accept that change might be out of your grasp? I certainly hope not! This article is poised to reshape your perspective and infuse a sense of hope. So, resist the urge to procrastinate any longer—dive into these bite-sized insights into procrastination!


Procrastination: A Voluntary Delay

Procrastination, according to Dr. Pychyl, is not just any delay; it’s a voluntary delay. It’s that intentional choice to postpone an action we intended to take, despite knowing it’s in our best interest. It’s a unique form of self-defeating behavior where our emotions play a central role in steering us away from what we know we should be doing.

Bingeing and Structured Procrastination

Who is the real procrastinator? Dr. Pychyl shares that it’s not the structured procrastinator who cleverly organizes tasks to feel productive while avoiding crucial ones. The true procrastinator, he notes, is the one binge-watching Netflix or alphabetizing spice racks when important tasks loom. It’s a form of irrational delay that goes beyond mere prioritization.

Debunking Procrastination Myths

Addressing common myths, Dr. Pychyl emphasizes that there is no positive form of procrastination. It’s not a time management problem but an emotion-focused coping strategy. Procrastination is intimately tied to negative emotions attached to specific tasks. Understanding that procrastination is an emotional challenge, rather than a failure in managing time, is the first step towards overcoming it.

Procrastination and Its Impact on Health

Procrastination isn’t just a matter of delaying tasks; it has implications for health. Dr. Pychyl discusses research showing a negative correlation between procrastination and health outcomes. The stress induced by procrastination, both physical and mental, can contribute to a cascade of health issues.

Parenting Styles and Procrastination

Highlighting a study on procrastination and parenting style, Dr. Pychyl notes that an authoritarian parenting style, demanding compliance without fostering autonomy, is associated with more procrastination. Nurturing self-regulatory skills and autonomy in children is vital for long-term success.

Self-Regulation: Key to Overcoming Procrastination

Dr. Pychyl defines self-regulation as the ability to monitor behaviors against goals, emphasizing that it involves impulse control, planfulness, and autonomy. Recognizing frustration tolerance as a crucial aspect, can contribute to more effective self-regulation.

Tolerating Negative Emotions and Mindfulness

An integral part of overcoming procrastination is learning to tolerate negative emotions. Dr. Pychyl introduces mindfulness as a powerful tool. Higher mindfulness is associated with lower procrastination, as it enables individuals to be more aware of their emotional states and dissociate from them, recognizing that emotions need not define one’s actions.

Procrastination and Self-Forgiveness

In a surprising revelation, self-forgiveness emerges as a crucial factor in overcoming procrastination. Dr. Pychyl’s research shows that those who practice self-forgiveness are more likely to try again. Recognizing that mistakes are part of the process and extending compassion towards oneself can significantly contribute to breaking the procrastination cycle.