In this episode, we explore procrastination—why it happens, its effects on our well-being, and practical solutions. Whether you struggle with putting things off, worry about your child developing this habit, or just want to understand the psychology behind it, this episode delivers valuable insights.

 

Our guest, Dr. Fuschia Sirois from Durham University, brings over 20 years of research on procrastination to our conversation. She reveals the emotional foundations of procrastination and offers practical strategies for both parents and children. Dr. Sirois is the author of Procrastination: What it is, why it’s a problem, and what you can do about it.

 

What is Procrastination?

Not all delays qualify as procrastination. Dr. Sirois defines it as unnecessarily and voluntarily delaying a task we intend to complete—despite knowing the negative consequences. This behavior stems from self-regulation challenges, where emotions like anxiety or fear of failure lead us to avoid important tasks.

 

Our culture says that people procrastinate because they're disorganized and lazy. After all, how hard can it really be to do a task you've committed to doing, and one that you even know will benefit you?!

 

But I learned through this episode that procrastination isn't about disorganization or laziness at all – it's much more about managing how we feel about tasks – and we can learn how to do this more effectively.

 

Those of us who don't struggle with procrastination can also do quite a bit to support the folks who do, to make it easier for them to get stuck in and be successful at the task.

Questions this episode will answer

Procrastination isn't just delaying tasks – it's specifically postponing despite knowing negative consequences will follow. True procrastination involves three key elements:

Strategic delay can be beneficial, but procrastination behaviors undermine our intentions and increase stress levels.

 

Procrastination statistics show this habit affects millions. Approximately 20% of adults identify as chronic procrastinators. Among college students, the numbers climb dramatically:

These numbers reveal procrastination isn't a personal flaw but a widespread psychological challenge many people struggle with daily.

 

Chronic procrastination harms both physical and mental wellbeing. Research links procrastination habits to:

Procrastination can worsen existing health conditions by delaying important medical care and prevention strategies.

Procrastination psychology reveals it's primarily about managing feelings, not time. We delay to avoid negative emotions that tasks trigger, including:

This emotional avoidance creates a cycle where procrastination becomes our coping strategy, followed by guilt that makes future procrastination more likely.

While typically harmful, some procrastination patterns offer benefits when managed intentionally:

These positive effects only emerge when procrastination is somewhat controlled and doesn't cause excessive stress.

Effective Procrastination Solutions for Adults:

Helping Children Develop Anti-Procrastination Habits:

 

What you'll learn in this episode

Discover why delaying bedtime despite needing rest creates a harmful cycle that drains energy and impairs your ability to manage tasks, emotions, and decision-making the next day.

 

Learn how impossibly high standards create task avoidance, procrastination cycles, and performance anxiety that prevent you from taking action on important projects.

 

Research shows that forgiving yourself for past procrastination significantly reduces future procrastination behavior, while self-criticism actually reinforces procrastination patterns.

 

Discover how modeling healthy emotional regulation teaches children valuable skills for approaching challenges, building confidence, and developing lifelong productivity habits.

Fuschia Sirois' Book

Procrastination: What it is, why it’s a problem, and what you can do about it. (Affiliate link)

 

02:04 Definition of procrastination

03:19 The 2 kinds of procrastination and the difference between the two

04:07 How common is procrastination?

08:03 The interconnections between procrastination and people's health

11:04  How can procrastination be linked to stress?

18:01 Bedtime Procrastination and its implication to people's health

21:25 Link then between people's emotional states and procrastination

25:42 The connections between perfectionism and procrastination

29:45 What is active procrastination and is it a good thing?

33:20 Interaction between procrastination and shame

40:42 What can we do to manage our emotions and take on tasks that are important and valuable to us

42:34 How can forgiveness and self-compassion affect procrastination

45:36 What is a paper doll diagram?

48:48 Can children procrastinate and at what age does procrastination start to show up?

50:42 Healthy ways of managing negative emotions

 

Anderson, J.H. (2016). Structured nonprocrastination: Scaffolding efforts to resist the temptation to reconstrue unwarranted delay. In F. Sirois and T. Pychyl, (Eds.)., Procrastination, Health, and Well-Being (p.43-63). Academic Press.

Blunt, A., & Pychyl, T.A. (2005). Project systems of procrastinators: A personal project-analytic and action control perspective. Personality and Individual Differences 38(8), 1771-1780.

Fee, R.L., & Tangney, J.P. (2000). Procrastination: A means of avoiding shame or guilt? Journal of social behavior and personality 15(5), 167-184.

Gilbert, D.T., Wilson, T.D., Pinel, E.C., Blumberg, S.J., & Wheatley, T.P. (1998). Immune neglect: A source of durability bias in affective forecasting. Personality and Social Psychology 75(3), 617-638.

Giguere, B., Sirois, F.M., & Vaswani, M. (2016). Delaying things and feeling bad about it?  A norm-based approach to procrastination. In F. Sirois and T. Pychyl, (Eds.)., Procrastination, Health, and Well-Being (p.189-212). Academic Press.

Kim, K., del Carmen Triana, M., Chung, K., & Oh, N. (2015). When do employees cyberloaf? An interactionist perspective examining personality, justice, and empowerment. Human Resource Management 55(6), 1041-1058.

Kroense, F.M.,Nauts, S., Kamphorst, M.A., Anderson, J.H., & de Ridder, D.T.D. (2016). Bedtime procrastination: A behavioral perspective on sleep insufficiency. In F. Sirois and T. Pychyl, (Eds.)., Procrastination, Health, and Well-Being (p.93-119). Academic Press.

Pychyl, T.A., & Sirois, F.M. (2016). Procrastination, emotion regulation, and well-being. In F. Sirois and T. Pychyl, (Eds.)., Procrastination, Health, and Well-Being (p.163-188). Academic Press.

Sirois, F.M., Melia-Gordon, M.L., & Pychyl, T.A. (2003). “I’ll look after my health, later”: An investigation of procrastination and health. Personality and Individual Differences 35(5), 1167-1184.

Sirois, F.M. (2016). Procrastination, stress, and chronic health conditions: A temporal perspective. In F. Sirois and T. Pychyl, (Eds.)., Procrastination, Health, and Well-Being (p.67-92). Academic Press.

Sirois, F.M., & Pychyl, T. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass 7(2), 115-127.

Wohl, M.J.A., Pychyl, T.A., & Bennett, S.H. (2010). I forgive myself, now I can study: how self-forgiveness for procrastination can reduce future procrastination. Personality and Individual Differences 48, 803-808.