Professor Fuschia M. Sirois, Procrastination Expert, discusses the psychology behind procrastination, its harmful consequences, and strategies to overcome it. Topics include understanding shame associated with procrastination, cultural differences in procrastination rates, and alternative approaches such as breaking down tasks and managing negative emotions.
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Quick takeaways
Procrastination is not a time-management issue but rather difficulty managing negative emotions associated with tasks.
Procrastination has negative consequences on productivity, well-being, and overall success.
To overcome procrastination, address underlying emotions, gain clarity about tasks, and create a productive environment.
Developing discipline, self-control, emotional regulation skills, and a stronger connection with the future self can help overcome procrastination.
Deep dives
The importance of finding joy in work for productivity
The central idea of the book, 'Feel Good Productivity', is that the secret to productivity lies in finding joy in work rather than relying on discipline or pain. This idea is supported by research in psychology and neuroscience. By making work feel enjoyable and energizing, individuals can achieve higher levels of productivity while also having more energy for other important aspects of life.
Understanding procrastination as a form of unnecessary delay
Procrastination is defined as a specific type of delay that is voluntary and unnecessary. It involves intentionally delaying important tasks despite knowing that it will lead to negative consequences. Procrastination is not related to a lack of time management or laziness, but rather to difficulty managing negative emotions associated with the task at hand. These emotions, such as self-doubt, anxiety, and perfectionism, can trigger procrastination and hinder productivity.
The harmful consequences of procrastination
Procrastination can have various negative consequences, both in terms of productivity and well-being. Studies have shown that procrastination leads to lower academic performance, increased levels of stress, anxiety, and depression, poor health behaviors, and compromised physical health. Chronic procrastination, which affects around 50% of students, can have long-lasting detrimental effects on overall well-being and success.
Addressing procrastination by clarifying tasks and managing emotions
To overcome procrastination, it is important to address the underlying emotions and uncertainties associated with tasks. Seeking clarity about the task, breaking it down into smaller steps, and managing negative emotions such as fear and uncertainty can help reduce procrastination. Approaches that focus solely on motivation or discipline often fall short, as the root causes of procrastination lie in the emotional challenges individuals face while engaging with difficult or unfamiliar tasks.
Understanding the Three Strategies to Overcome Procrastination
Procrastination can be overcome by implementing three strategies. The first strategy involves gaining clarity about the task, eliminating uncertainties, and breaking it down into smaller, manageable parts. The second strategy focuses on managing emotions and developing self-regulation skills. This includes finding meaning in the task, reframing it in a more positive and meaningful way, and engaging in self-compassion and self-forgiveness. The third strategy is to create an environment that is conducive to productivity and minimizes distractions. This includes removing digital distractions and surrounding oneself with meaningful reminders of the task. By implementing these strategies, individuals can effectively combat procrastination and increase their productivity.
The Role of Discipline and Self-Control in Overcoming Procrastination
Discipline and self-control play crucial roles in overcoming procrastination. Discipline involves setting up habits and adhering to guidelines, while self-control allows individuals to manage their emotions, thoughts, and behaviors. Those with higher levels of self-control often have the ability to push through challenging emotions and stay focused on their goals. However, for those with lower levels of self-control, it may be necessary to develop emotional regulation skills, find meaningfulness in the task, and reframe it in a less stressful way. It is important to recognize that self-control is a resource that can be drawn upon in times of difficulty, and developing it can help individuals overcome procrastination.
Procrastination and the Influence of Environment and Future Self
The environment plays a significant role in procrastination. Distractions and procrastination-inducing elements in the environment, such as digital distractions and pleasurable alternatives, can divert individuals' focus from the task at hand. Creating a less procrastination-prone environment involves removing these distractions and surrounding oneself with meaningful reminders of the task. Additionally, individuals prone to procrastination often have a weaker connection with their future selves, making it harder to stay motivated for long-term goals. Developing a stronger relationship with one's future self can help overcome procrastination by evoking a sense of responsibility and making tasks more meaningful.
Picture this: you're sitting at your desk, ready to conquer that important task that you’ve been meaning to get around. But somehow you find ourself falling into the rabbit hole of Youtube videos or with a sudden urge to clean your house. Yep, we’ve all been caught by that monster of procrastination. Although procrastination is such a common problem, we still have lots of misperceptions about it. We tend to think that procrastination is a time-management issue. But - as we’ll learn in today’s episode - procrastination is actually a little more complex. By understanding the psychology nature of what procrastination is and why we procrastinate, we might be in a better place to reduce or even overcome procrastination. My guest today is Dr. Fuschia Sirois, professor of psychology at Durham University. Before she came to the UK, Fuschia was a Canada Research Chair and the Co-ordinator of the multidisciplinary Psychological Health and Well-being Research cluster at Bishop’s University (2010-2015). Dr Fuschia's interest stretch from self-regulation — exploring how we manage our thoughts, emotions, and behaviors — to their impact on our health and wellbeing. Above all, Dr Fuschia is probably most well-known for her work on procrastination. Her recent book explores what procrastination is, why we procrastinate, and what we can do about it. What I really admire about about Fuschia is that she believes in the power of psychological science as a tool to improve lives, and she has an uncanny ability to communicate these complex ideas in a way that is both engaging and easily comprehensible. Her work's been features in many news outlets including The Washington Post, The New York Times, and the BBC. I hope you enjoy the conversation!
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