Procrastination Expert: How To Get Over The Procrastination Trap - Professor Fuschia M. Sirois

Added: Aug 25, 2023

The harmful consequences of procrastination include decreased productivity, lower academic performance, and increased levels of stress, anxiety, and depression. Chronic procrastination can also lead to poor health behaviors, such as lack of exercise and poor sleep, which can further impact overall well-being. Procrastination is often driven by negative emotions and aversion to unpleasant or difficult tasks. It is a form of avoidant coping, where individuals prioritize short-term mood regulation over long-term goals. The fear of failure, self-doubt, perfectionism, and other negative emotions associated with a task can trigger procrastination. The podcast emphasizes that time management strategies alone are not effective in addressing procrastination. Instead, individuals should focus on understanding and managing the underlying emotions and thoughts that contribute to procrastination. This involves identifying the specific emotions associated with a task and finding ways to reframe or manage those emotions. Seeking clarity about the task, breaking it down into smaller, manageable steps, and reaching out for help or guidance can also help alleviate uncertainty and reduce procrastination. The prevalence of procrastination varies across different populations and cultures. In student populations, occasional procrastination is common, with 80-95% of students reporting it, and 50% engaging in chronic procrastination. In adult populations, the prevalence ranges from 15-25%. Cultural differences also play a role, with some cultures being more tolerant of procrastination than others. The podcast continues by highlighting the importance of creating a supportive and non-judgmental environment for individuals struggling with procrastination. Shame and guilt associated with procrastination can exacerbate the problem, so it is crucial to foster open communication and provide resources for managing procrastination effectively. According to Sirois, procrastination is not simply a time management issue but is rooted in emotions and self-regulation. People procrastinate to avoid negative emotions such as anxiety, fear of failure, or perfectionism. Procrastination can also be a form of self-sabotage, as individuals may have a fear of success or fear of disappointing others. Additionally, people may procrastinate due to a lack of self-compassion and a tendency to be self-critical. The negative consequences of procrastination are numerous. It can lead to increased stress, decreased well-being, and impaired performance. Procrastination can also have long-term effects on mental health, as chronic procrastinators are more likely to experience symptoms of depression and anxiety. To overcome procrastination, Sirois suggests several strategies. One approach is to break tasks into smaller, manageable parts, which reduces the perceived difficulty and makes it easier to get started. Setting specific goals and deadlines can also help create a sense of urgency and motivation. Sirois emphasizes the importance of self-compassion and self-forgiveness, as being too hard on oneself can perpetuate the cycle of procrastination. Sirois also discusses the role of positive self-talk and affirmations in combating procrastination. While there is limited research on this topic, she suggests that targeted affirmations addressing specific negative emotions related to procrastination may be helpful. However, more studies are needed to determine the effectiveness of this approach. The conversation then shifts to the concept of the future self and its relationship with procrastination. Sirois explains that people prone to procrastination often have a weaker connection with their future selves, perceiving them as strangers. This weak relationship makes it easier to put the future self on a pedestal and view them as a superhero, further distancing oneself from taking action in the present. Chronic procrastinators have been found to have deficits in brain areas related to future-oriented thinking and emotion regulation. Sirois concludes by highlighting the importance of positive emotions and the "broaden and build" theory in overcoming procrastination. Engaging in positive emotions helps activate the parasympathetic nervous system, which counteracts the stress response associated with procrastination. Mindfulness practices have been shown to be effective in managing emotions and reducing procrastination.