You’re at your desk with a task waiting for you, but instead of starting, you promise to begin right after a quick scroll through social media. Or maybe you’re deciding on a meal, briefly consider something healthy, but end up choosing pizza with the resolution to eat better tomorrow.
You might already know how this story goes: you lose an hour to social media, or “tomorrow” becomes a moving target stretched over weeks.
Even when it’s something you genuinely want to do—like joining a dance class, learning a new skill, or redecorating your space—procrastination often sneaks in. Why does this happen?
Why Do We Procrastinate?
At first glance, procrastination seems easy to explain. If we dislike our job, it’s natural to drag our feet on work tasks. If the house needs cleaning on a sunny day, the beach is more tempting.
But what about when we procrastinate on things we want to do? This suggests there’s more to the story than simple preference or laziness.
When faced with tasks that evoke even mild negative emotions—frustration, boredom, or uncertainty—we often default to avoidance. Instead of tolerating discomfort, we distract ourselves with easier or more enjoyable activities, telling ourselves, “I’ll get to it after this.”
This cycle is fueled by our inability to sit with those uncomfortable feelings. Rather than managing them, we act on the urge to escape, setting ourselves up for more delay.
The Link Between Procrastination and Emotional Regulation
Struggling with self-regulation doesn’t just hinder productivity; it can also lead procrastinators to deceive themselves about their true feelings.
Take, for example, the familiar refrain: “I’ll do it next week because I work better under pressure.” These rationalizations mask underlying discomfort and delay action. Procrastinators are also more prone to developing addictive or compulsive behaviors as a way of coping with difficult emotions.
The good news? Procrastination is a learned behaviour, not an inherent trait. This means it can be unlearned by adopting healthier ways of managing unpleasant feelings.
The Role of Mindfulness in Emotion Regulation
According to new research from Binghamton University, State University of New York, practicing mindfulness may decrease levels of procrastination. The study found that practicing mindfulness, or the conscious awareness of emotions and sensations, predicted lower rates of procrastination and distress.
While practicing mindfulness in the moment can offer immediate relief, its real power lies in consistent practice. Over time, mindfulness hones our ability to detect subtle emotional shifts—those fleeting pangs of frustration, boredom, or discomfort that often trigger procrastination.
How Mindfulness Interrupts the Procrastination Cycle
Mindfulness allows us to notice when negative emotions arise—whether it’s boredom, fear, or frustration—without immediately reacting to them. Instead of succumbing to the urge to check emails, smoke a cigarette, or find a distraction, mindfulness encourages us to acknowledge these feelings with compassion and acceptance.
This practice doesn’t mean we’ll never procrastinate again. Lifelong habits take time to change. But awareness creates choice. Without awareness, there’s no hope of breaking free from automatic patterns.
How to Remember
The challenge of staying aware lies in how easily we get absorbed in our moment-to-moment activities. Take opening a computer, for instance—a cascade of habitual responses follows, pulling us in until hours pass before we even realize we’ve been procrastinating.
To counter this, we need practical tools to help us remember.
Tools for Remembering
Recognise the Harm: The first step is acknowledging that procrastination has negative consequences. Without this recognition, it’s easy to dismiss the issue and ignore steps to address it. Ask yourself: What harm is procrastination causing me? It might be holding you back from achieving goals, exploring new opportunities, or pushing personal boundaries. It could also be fuelling anxiety and diminishing the quality of your work. Recognising this impact is crucial for change.
Make a Commitment: Committing to awareness is a powerful way to stay mindful. This can take different forms.
Write your commitment on paper and review it daily.
Share it with a trusted friend.
Post about it publicly, like on social media or a blog.
Arrange for someone to check in with you regularly.
The more seriously you commit, the more likely you are to follow through.
Set Intentions
Before starting any activity—whether opening your email, beginning a task, or simply starting your day—pause for a moment. Reflect on your intention for the activity. Decide to approach it mindfully and remain aware of potential distractions. While setting intentions doesn’t guarantee flawless execution, it strengthens your focus and improves with practice.
Use Reminders
Set periodic reminders, such as every hour or two, to check in with yourself. These reminders prompt you to reflect on whether your current actions align with your intentions and to notice if procrastination has crept in.
Recognise the Signals
Learn to identify signs of procrastination. These could include:
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- Emotional cues, like anxiety about a task.
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- Behavioural patterns, such as compulsively checking email or social media.
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- Physical sensations, like tightness in your chest or restlessness.These signals act as red flags, alerting you to pause and assess your current state.
Practice and Patience
None of these tools will yield instant results. They require practice, patience, and persistence. However, with time, you’ll develop greater mindfulness and make procrastination far more manageable. Remember, every small step toward awareness is progress.