Procrastination is more than just putting off tasks; it’s an emotional regulation issue that significantly impacts our performance, well-being, and health. Defined as the voluntary delay of an intended action despite knowing it may lead to negative outcomes, procrastination manifests in various forms. However, understanding its root causes is essential to breaking the cycle and finding purpose in action.
Identifying Procrastination
Timothy A. Pychyl, PhD, a leading researcher on procrastination and author of Solving the Procrastination Puzzle, emphasizes that procrastination is less about poor time management and more about the failure to regulate emotions. As Pychyl puts it, “Although all procrastination is delay, not all delay is procrastination.” This distinction is key because not all delays are negative—some serve as purposeful pauses that allow us to make better decisions. But true procrastination, where we avoid tasks to escape discomfort, can significantly undermine our progress.
Some of the forms procrastination can take include:
- Purposeful Delay: Waiting strategically for the right moment can lead to better decision-making. It’s a calculated pause rather than procrastination.
- Inevitable Delay: Sometimes, circumstances beyond our control cause delays. Here, flexibility and adaptability are key.
- Emotional Problems: Procrastination often stems from emotional struggles, where our inability to manage feelings prevents task completion. Pychyl’s research highlights how emotional avoidance plays a central role in procrastination, as people tend to “give in to feel good” by prioritizing short-term emotional relief over long-term goals.
The Cost of Delay
Real procrastination undermines performance, well-being, and even our health. It’s not just about missing deadlines; it’s about the cumulative toll it takes on our mental and physical state. Research shows that when we procrastinate, we often sacrifice long-term benefits for immediate emotional comfort. Over time, this can lead to higher stress levels, poor academic or job performance, and feelings of guilt and shame, which further feed the cycle of procrastination.
A Personal Pet Peeve: Procrastination Misunderstood in AA
As a purist when it comes to Alcoholics Anonymous (AA) lexicon, I often hear people refer to procrastination as their “biggest character defect.” However, according to AA’s foundational text, the four main character defects are selfishness, resentment, fear, and dishonesty. These are the core issues that Steps 4 through 9 aim to address for clearer insight into one’s actions and motivations. Procrastination, in my view, is often a byproduct of deeper emotional or psychological challenges—such as trauma, insecure attachment styles, or conditions like ADD—where the brain struggles to prioritize meaningful tasks.
The Shadow and the Midbrain
From a psychological perspective, procrastination can be linked to Carl Jung’s concept of the “shadow,” the unconscious part of us that holds our repressed fears, traumas, and survival instincts. This shadow, often rooted in our midbrain, represents the part of us that is reactive and driven by emotion rather than reason. When we’re trapped in the midbrain’s survival mode, we avoid complex, meaningful tasks that require executive function.
Connecting with the frontal lobe, the region responsible for higher thinking, is akin to a spiritual awakening. It’s not about magical thinking, but about consciously engaging with our thoughts, choices, and perceptions. By “waking up” from the reactive midbrain, we start seeing the world through a lens of non-separation and interconnectedness, allowing us to move forward with clarity and purpose.
Interestingly, the term “awakening” used in AA’s Step 12 has Eastern roots, symbolizing a shift in consciousness. Bill Wilson could have chosen the word “rebirth,” more common in Western thought, but by opting for “awakening,” the steps align with the Eastern philosophy of enlightenment. This shift signifies a deeper, spiritual transformation rather than merely ticking off milestones in recovery.
Purpose Over Happiness
One of the most effective ways to combat procrastination is to shift from seeking fleeting happiness to finding a deeper sense of purpose. Purpose provides stability through the highs and lows of life, offering a more grounded sense of direction. It extends beyond short-term emotional satisfaction and taps into something more lasting, driving us toward meaningful achievements. As Malcolm Gladwell discusses in Outliers, expertise and mastery come from dedication and practice—10,000 hours to be exact. The same principle applies to recovery and personal development: it’s the daily commitment to purpose, not temporary emotions, that leads to lasting fulfillment.
Practical Steps Forward
- Name It to Tame It: Recognize procrastination for what it is—a symptom of deeper emotional or psychological struggles. By identifying the root cause, whether it’s fear, insecurity, or unresolved trauma, we can address it directly.
- Preempt Temptation: Prepare for distractions by setting up your environment for success. This involves limiting your availability to temptations that divert your attention from meaningful tasks.
- Cooperation Over Competition: Work with others and embrace collaboration. Let curiosity, rather than fear or comparison, fuel your actions and inspire progress.
Conclusion
Procrastination, when left unchecked, can derail not only our productivity but also our sense of purpose and well-being. By aligning our actions with a deeper purpose and moving beyond the survival instincts of the midbrain, we can overcome the emotional barriers that lead to procrastination. This journey is not only about abstaining from procrastination but about reclaiming our time and embracing the life we are truly meant to live.
Start today—your future self will thank you.
References
- Pychyl, T. A. (2013). Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change. TarcherPerigee. Explores the emotional regulation challenges at the root of procrastination.
- Gladwell, M. (2006). Outliers: The Story of Success. Little, Brown and Company. Discusses the role of dedicated practice in achieving success.
- Jung, C. G. (1959). Aion: Researches into the Phenomenology of the Self. Princeton University Press. Explores the concept of the shadow in human psychology.