Are you putting things off because of how they make you feel?

Fuschia Sirois, a professor of health psychology at Durham University, argues that procrastination is less about laziness or poor time management and more about managing mood. We tend to put off tasks that feel anxiety-provoking or threaten our self-worth, and avoiding them brings short-term relief that can train the habit. She reports that procrastination is linked to worse results at school and work, and to more stress, poorer sleep, depression and anxiety, and more health complaints. These findings are associations, not proof that procrastination causes the outcomes, and several figures come from single studies, including the author's own. Her suggestions are to reduce distractions, make tasks feel less threatening and more meaningful, and to forgive yourself rather than criticise yourself afterwards.

Takeaways

Suggested applications, adapted from the article:

1. Name the feeling. Before you avoid a task, notice what it stirs up: worry, boredom, fear of being judged.
2. Shrink the threat. Break the task into a first step that feels less loaded, and remind yourself why it matters to you.
3. Forgive, then restart. After putting something off, acknowledge the bad feeling without judging yourself and remember that everyone procrastinates.