Emotions of Procrastination

What are we avoiding?

Hello Reader,

Why do we put off tough conversations? Why do we postpone starting our essays? Why do we avoid mucking out the chicken coop? Why do we shy away from trying new things?

Let’s start off by exploring the lead-up to procrastination.

1. Task: we have a task on our list that we need, want or intend to accomplish.

   • I really need to tell my friend she is out of line when she rants and shouts at my sibling.

2. Emotion: there are emotions associated with the task. In the case of procrastination, they are often ones that bring us discomfort, such as fear, anxiety, intimidation or panic.

   • I don’t know how she will react. I am worried and anxious she will blow up or break down. I am uncomfortable - big time!

3. Alternative: Not all of our options have such an unpleasant emotional association. Should we really lean into the uncomfortable task or can we opt for a more enjoyable one? Perhaps a distraction before diving into the discomfort.

   • Doing the errands, reading for my project, going for a run, catching up on the news - these are all a lot easier, funner and necessary as well ...

4. Procrastination: choosing the easier, more comfortable emotion.

   • I am going to go get the groceries before I give her a ring. Maybe, also, I will just finish off my reading for my project.

It’s easy to procrastinate. It is so much more comfortable to get the instant gratification of scrolling through Instagram than to lean into fear, uncertainty, confusion, inadequacy, apprehension, distress, trepidation, tension, stress, worry or discomfort. 

BUT, avoiding the task doesn’t mean it goes away. Choosing the more comfortable emotion comes with an underlying sense of anxiety, regret, depression, stress and disappointment because the intended task is still there, just delayed. The more we procrastinate, the louder these underlying emotions shout at us! 

How To

So, what can we do about our procrastination? How can we overcome our inclination for comfortable emotions?

1. Recognise - what emotions are we avoiding? 

   • We start with awareness. We can’t overcome our procrastination if we are ignorant of the emotions associated with the task. 

2. Root - What is the root of the emotion?

   • Take a moment to explore the emotion. What is the root of it? Why are you feeling the emotion? Is the emotion valid? What is causing you to feel the emotion? The more you know about the emotion, the greater your chance of working through it.

3. Remind - what will happen if I put off this task?

   • Acknowledge the consequences of avoiding the task.

4. Reasons - why is this task on your list?

   • Exploring why we intend to complete the task provides us with motivation to lean into the difficult emotions. It gives us determination, courage, and grit to help us through the discomfort.  

5. Reward - what will the outcome of completing the task be?

   • Visualise the reward (emotional / physical / psychological / whatever) of pursuing the challenging emotion.

There we have it, Reader, a handful of thought questions for you to mull over in relation to your tasks, all with the purpose of helping you lean into the uncomfortable emotion.

Happy doings!

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