If I told you the Latin verb procrastinare meant “to put off until tomorrow,” you would likely say, “That makes sense!” In ancient Greek, the related word for procrastination is akrasia which means “doing something against your better judgment.” It ends up, from a neuroscience perspective, this is likely more accurate. The science illuminates procrastination as a response to emotions.

Wait, what? “Sorry my report is late, my emotions made me do it.” Not exactly, but close. We procrastinate to navigate negative moods or challenging emotions. I may not want to do the report, but more importantly, I do not want to feel the frustration, resentment, self-doubt, anxiety (any or all of these) I have associated with doing the report – so I put it off.

In her New York Times article, “Why You Procrastinate: It Has Nothing to Do with Self-Control,” Charlotte Lieberman explains how procrastination is not about laziness, but about self-harm. Which is why it behooves us to go on a self-awareness expedition before we up level our time management skills. Indeed, our overall health is at risk if we allow the debilitating downward spiral of procrastination to persist. The science on this is undeniable and well documented in Lieberman’s article. (Lieberman, 2019)

I love Dr. Sirois’ summary in the article, “Procrastination is essentially irrational.” It is irrational because we are acutely aware that not doing “the thing” will ultimately cause us to feel worse. Yikes. We are consciously choosing a downward spiral. We do this for momentary relief and because these emotions outweigh the motivation to do “the thing.”

What should you do differently? At Thriving Leader Collaborative, we believe in developing a greater intersection between your wellbeing and your challenges. The scientists interviewed for Lieberman’s article provide a few suggestions and we find these woven throughout our general approach to expanding your wellbeing. We suggest drawing on the Six Pillars of Wellbeing to inform daily actions when procrastination is one of your coping mechanisms.

1. Self-Awareness – Double down on your self-awareness regarding your productivity. Ask yourself questions to identify changes in your feelings, keep track of triggers, learn how procrastination affects you. Sample Questions:
   1. What do I feel when I think of doing this task?
   2. How does this feeling serve me?
   3. What exactly triggered this feeling?
2. Community – Engage others in projects that you dread or that seem insurmountable. Having an accountability partner (or two) brings a fresh perspective to what you are capable of and will help diminish any limiting and/or unhelpful beliefs about yourself regarding this project. Support feels good and can feed your self-compassion.
3. Movement – Take a movement break before sitting down to accomplish any challenge. Then move toward the next step, imagine it, make it happen, and on to the next step. Momentum is your friend. Take a walk, dance or a yoga break as needed to re-focus.
4. Presence – Eliminate all distractions, yes, ALL. Lack of presence adds to negative emotions, particularly when you think things such as, “I really shouldn’t be watching these reels, I don’t have time for this.” Once you are fully present, forgive yourself for all negative thoughts and previous actions that have not, and will not, serve you in completing this task/project.
5. Intuition – Take a close look at your surroundings. Accept that your senses provide additional data. When you contemplate this project what comes up for you? With all intrinsic and intuitive knowledge, allow yourself to reframe the project. Identify all positive outcomes related to the project, including boosts to your self-esteem.
6. Energetic Hygiene– Get up and shake off the negativity around a certain project. Think of the joy you feel in nature or in a yoga pose and bring that perspective back with you. You are in control of the energy you give a task or project.

Who wants to be thought of as “illogical?” That seems even worse than being known as a procrastinator. Understanding the science behind why we procrastinate is the key to unlocking a better way to be productive. Each of our Six Pillars of Wellbeing offer more reliable and enjoyable ways to cope with your daily challenges. We can choose to engage in any or all of these self-filling behaviors and avoid the self-sabotaging associated with choosing procrastination.

Resources

1. New York Times article, Why You Procrastinate (It Has Nothing to Do With Self-Control) by Charlotte Lieberman March 25, 2019 https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-to-do-with-self-control.html?smid=url-share
2. Procrastination Automatic Thoughts as a Personality Construct: An Analysis of the Procrastinatory Cognitions Inventory, by Gordon L. Flett, et al in Journal of Rational-Emotive & Cognitive-Behavior Therapy volume 30, pages223–236 (2012)