Procrastination. The very word might bring a groan, or perhaps a knowing chuckle. It’s a universal experience, that urge to put off tasks, even when deadlines loom. If you’ve ever found yourself alphabetizing your spice rack instead of tackling a pressing work project, you’re certainly not alone. Recently, the topic of procrastination has been highlighted in prominent publications like the Harvard Business Review and The New York Times, with articles like “How to Stop Procrastinating” and “Why You Procrastinate (It Has Nothing to Do with Self-Control)” sparking important conversations. These articles, penned by experts like Alice Boyes and Charlotte Lieberman, challenge the common misconception that procrastination stems from laziness or a lack of willpower. Instead, they delve into the deeper emotional roots of this behavior, suggesting that it’s more about managing our feelings, particularly the negative ones, than managing our time.
Think about those moments leading up to a break, like Thanksgiving or the end of a semester. Deadlines pile up, expectations mount, and to-do lists seem endless. Do you remember staring blankly at a computer screen, a daunting project ahead, and suddenly feeling a compelling need to organize your sock drawer? It’s a familiar scenario for many, and it highlights the core issue: procrastination often takes over when we’re faced with tasks that trigger discomfort. What are those tasks for you? What feelings bubble up when you find yourself actively avoiding what you should be doing?
Perhaps you’ve noticed this in students or even your own children. A seemingly spotless room might be a red flag when accompanied by claims of urgent schoolwork. Instead of labeling this behavior as poor time management or misplaced priorities, these expert articles suggest we need to ask a different set of questions. What emotions are they experiencing? How might these feelings be connected to their avoidance of the task at hand?
Both Boyes and Lieberman propose that task avoidance is often a strategy to cope with negative emotions. The discomfort, anxiety, or boredom associated with certain tasks becomes the trigger for procrastination. Consider the blank document example again. When faced with that daunting page, the immediate act of getting up and doing something else provides a sense of relief. This relief, however temporary, becomes a reward, reinforcing the procrastination cycle. In the short term, avoiding the task feels good. But in the long run, this immediate relief comes at the cost of increased stress and pressure as deadlines approach. It’s a double-edged sword, and understanding this emotional reward system is key to breaking free from procrastination.
So, when you sense a student is procrastinating, how can you help? Boyes emphasizes the importance of “emotional granularity.” This involves helping individuals identify and untangle the specific emotions driving their procrastination. Instead of a general feeling of avoidance, encourage them to pinpoint the exact emotions. Ask questions like:
- “Are you feeling bored by this task?” If boredom is the culprit, can you find ways to make it more engaging? Perhaps collaborating with classmates or working during peak energy hours could help.
- “Does this task create anxiety for you?” If anxiety is the issue, breaking the task into smaller, less overwhelming steps can be beneficial. Starting with the easiest parts can build momentum and reduce anxiety.
- “Do you feel resentful about this assignment?” Resentment might stem from feeling the task is pointless or unfair. Exploring these feelings and finding personal relevance in the task, or reframing its purpose, could alleviate procrastination.
Lieberman offers another powerful strategy: finding a “better reward” than the immediate relief of avoidance. If procrastination is fueled by the reward of instant relief, consciously replacing that with a more positive and constructive reward for tackling the task can interrupt the negative habit loop. Furthermore, she highlights the importance of self-compassion. If you procrastinate, forgive yourself. Dwelling on past procrastination can actually increase future procrastination. Finally, and perhaps most practically, Lieberman emphasizes the power of simply starting. Even a small action, like writing the date on that blank document, can be enough to kickstart motivation and break the inertia of procrastination.
As students navigate the pressures of deadlines and demanding workloads, especially as semesters draw to a close, understanding procrastination as an emotional response is crucial. Instead of focusing on discipline or willpower, supportive conversations that help students untangle their emotions and discover healthier coping mechanisms can be far more effective. By empowering students to understand their procrastination triggers, find better rewards, and practice self-forgiveness, we can help them cultivate productive habits that will serve them well both now and in the future.
