Procrastination and Emotional Regulation: An In-depth Exploration

This site contains product affiliate links and ProactivityLab.com may earn from qualifying purchases.

Have you ever found yourself caught up watching cat videos online when you have an important task to complete? You keep telling yourself you’ll get to it soon, but somehow the time slips away.

Procrastination is something many people experience, but it might not just be a matter of managing time. Have you considered that the real issue could be how you handle your emotions?

That’s where the emotional regulation theory of procrastination comes in. This theory suggests that procrastination isn’t about laziness or lack of motivation; it’s about struggling with your emotions and how they influence your actions.

Read our comprehensive article: Laziness Vs Procrastination: Understand the Difference (Take Our Quiz).

Researchers support this idea, emphasizing that the way you manage your emotions plays a significant role in overcoming procrastination.

In this article, we’ll explore these ideas further. You’ll gain insights into why you choose to delay tasks and how your emotions are closely entangled with this behavior. Moreover, you’ll learn scientifically-backed strategies to help control your emotions and overcome procrastination.

Whether you frequently find yourself procrastinating, dealing with challenging emotions, or simply curious about this topic, this article is tailored for you.

So, let’s delve in and explore the fascinating connection between procrastination and emotional regulation.

Understanding Procrastination and Emotional Regulation

Before we explore the link between procrastination and emotion regulation, let’s first define these terms.

1. What Is Procrastination?

Procrastination refers to the act of delaying or avoiding important tasks that need to be completed. It’s a common behavior where individuals put off important responsibilities in favor of more enjoyable activities or immediate relief.

Procrastination can be caused by various factors such as feeling overwhelmed, lacking motivation, fear of failure, perfectionism, or simply finding the task uninteresting.

According to statistics, approximately 20% to 25% of adults self-identify as chronic procrastinators, while around 80% to 95% of students report procrastination on academic tasks.

Read our article : Why Do Students Procrastinate? (Best Techniques to Overcome Academic Procrastination)

This behavior can have a range of negative consequences, including increased stress, reduced productivity, missed deadlines, compromised quality of work, and a cycle of further procrastination.

Let’s consider a real-life example of procrastination. Elma is a student who has a research paper due in a week. Rather than starting early, she consistently delays getting things done, finding distractions like social media or watching TV shows.

As the deadline approaches, stress intensifies, and Elma finds herself rushing to complete the assignment, sacrificing sleep and producing lousy work. This scenario demonstrates how procrastination can impact both academic performance and overall well-being.

While procrastination can arise from various factors, emerging research has shown a compelling relationship between procrastination and poor emotional regulation.

2. What is Emotional Regulation ?

Emotional regulation refers to the capacity to effectively manage and control emotions. It involves understanding, accepting, and appropriately responding to your feelings in various situations.

Your emotional regulation skills help you navigate through life’s ups and downs, enabling you to maintain a sense of emotional well-being and make rational decisions.

Emotional regulation has important psychological consequences that influence your overall well-being. When you are able to regulate your emotions effectively, you experience improved mental health and greater resilience in the face of challenges.

It helps you navigate through difficult emotions, such as sadness or anger, and find constructive ways to cope with them. Good Emotional regulation also plays a role in fostering positive relationships, as it allows you to communicate your feelings in a healthy and assertive manner.

On other side, poor emotion regulation has been associated with various mental health problems such as depression, stress, anger and substance abuse. It may lead to conflicts in the relationship, problems in the workplace and other difficulties in various areas of life.

Additionally, when you struggle with regulating your emotions, you may experience difficulties in problem-solving and tend to engage in maladaptive coping strategies to manage your overwhelming emotions. These strategies could include avoidance, impulsivity, excessive substance use and or self-harm.

It is worth mentioning that emotion regulation is not solely about managing negative emotions but also extends to positive ones. For example, when you receive exciting news about an achievement, good emotion regulation involves savoring and expressing joy, gratitude, and excitement in a balanced and healthy way.

It means being able to experience and enjoy positive emotions fully while maintaining emotional balance and preventing them from becoming excessively intense or disruptive.

3. Real Life Examples of Emotional Regulation: Meet Nino and Nina:

Let’s consider a real-life example involving Nino and Nina, two friends confronted with the same negative situation and emotions, but with different levels of emotional regulation.

Nino and Nina both receive rejection letters after applying for a scholarship they had been eagerly anticipating. Nino, who possesses good emotional regulation skills, takes a moment to process the disappointment. He acknowledges his feelings of sadness and frustration but understands that rejection is a normal part of life. He uses this setback as motivation to explore other opportunities and continue their academic journey.

In contrast, Nina struggles with poor emotional regulation. Overwhelmed by the rejection, she becomes consumed by negative emotions. Nina suppresses her disappointment and fails to address her feelings constructively. Instead, she withdraws from social interactions and dwells on self-doubt and self-criticism. This emotional turmoil prevents her from bouncing back and moving forward, leading to a prolonged period of stagnation and diminished motivation.

Nino’s good emotional regulation enables him to navigate setbacks with resilience, while Nina’s poor emotional regulation hinders her ability to effectively manage her negative emotions and pursue alternative paths. Developing healthy emotional regulation skills is crucial for successfully navigating life’s challenges and overcoming procrastination and stagnation.

The Connection Between Procrastination and Emotional Regulation

You may believe that procrastination is solely a time management issue or a failure to effectively organize your schedule. However, growing research, including the work of experts like Tim Pychyl and Fuschia Sirois, suggests that at its core, procrastination is about managing your emotions, not just time. This is known as the emotional regulation theory of procrastination.

Check our article on Time Management and Procrastination for a more in-depth exploration.

1. What Is the Emotional Regulation Theory of Procrastination?

According to this theory, you procrastinate as a way to regulate your negative emotions, such as anxiety, fear of failure, or boredom, when faced with tasks or responsibilities. Procrastination provides temporary relief from these uncomfortable emotions, allowing you to avoid or delay engaging with the task at hand.

For example, imagine you are a student who has a major assignment due in a week. Despite having ample time to work on it, you continually put it off, feeling overwhelmed by anxiety and self-doubt.

It’s not that you don’t understand the importance of time management or lack the skills to organize your schedule. Rather, your procrastination is driven by your emotional struggles in facing the task, such as fear of failure or perfectionistic tendencies.

Understanding this nuance is crucial in addressing procrastination effectively and implementing strategies that target the underlying causes.

2. The Vicious Cycle of Poor Emotion Regulation and Procrastination

Procrastination and emotions are closely connected. Procrastination often arises as a response to negative emotions associated with tasks, as you seek temporary relief from feelings of anxiety, fear, or boredom.

However, this avoidance behavior leads to increased stress and depression, intensifying negative emotions and reinforcing the urge to procrastinate. Failure to effectively regulate these emotions further perpetuates the cycle, as increased emotional distress continues to fuel procrastination.

Check this in-depth article: Is Procrastination a Sign of Depression? What You Need to Know

It’s important to understand that procrastination isn’t associated exclusively with negative emotions. Positive emotions can also influence this behavior significantly, a phenomenon known as hedonistic procrastination.

In hedonistic procrastination, you may procrastinate not because you are avoiding negative emotions, but because you are seeking immediate gratification or engaging in activities that bring you immediate pleasure or enjoyment.

For instance, you might choose to watch your favorite Netflix movie or participate in leisure activities rather than focusing on important tasks. This form of procrastination arises from a desire to prioritize immediate gratification over long-term goals or responsibilities.

By understanding the influence of both negative and positive emotions on your behavior, you can develop strategies that help you control emotions that hinder your productivity and achieve balance between enjoying the moment and accomplishing important tasks.

The Science Behind Emotional Regulation and Procrastination

Many studies have explored the link between procrastination and emotional regulation. Most have found a significant connection between the two, highlighting the importance of tackling emotions to overcome procrastination

Research also revealed that poor emotion regulation is a key driver of procrastination and that strategies that boost emotional regulation can help you tremendously to conquer procrastination.

Let’s explore some of these studies.

1. Negative Emotions and Procrastination:

Research highlights a profound connection between negative emotions and procrastination, which often interact in a self-perpetuating cycle that can be difficult to break.

Negative emotions can be both a cause and consequence of procrastination, where such emotions can trigger procrastination, and in turn, the act of procrastinating can further intensify these negative feelings.

Procrastination can cause a range of negative emotions, as demonstrated by multiple studies, such as the research done by Van Eerde in 2003, where procrastination was found to lead to a range of negative feelings and psychological distress.

Similarly, a study conducted by Mohammadi Bytamar in 2017 found that students who procrastinate more are likely to experience high levels of depression and social anxiety compared to their peers who don’t procrastinate.

Other studies also found procrastinators to have increased levels of stress, anxiety, depression, low self-esteem and guilt.

Alternatively, negative emotions can act as a trigger for procrastination. This concept was highlighted in a study by Solomon and Rothblum in 1984, which found that tasks perceived as unpleasant, which cause negative emotions, often lead individuals postpone those tasks.

A 2010 study of 119 university students found those who felt guilty about procrastinating on one task were likely to procrastinate on others, showing a clear emotional link. Another 2020 study found that students who experienced negative emotions were more likely to procrastinate in the following days.

Furthermore, research by Sirois & Pychyl (2013) revealed that when faced with negative feelings, people may want to escape those feelings by avoiding certain tasks; In this case, procrastination acts as a short-term mood regulator.

2. Poor Emotional Regulation and Procrastination:

Several studies have shed light on the connection between procrastination and poor emotional regulation.

One critical piece of research comes from Sirois and Pychyl in 2013. Their work suggests that procrastination is a form of self-regulation failure tied to emotion regulation. Basically, if you’re struggling to handle your emotions effectively, you’re more likely to put off tasks.

Sirois and Pychyl are notably prominent researchers in this field. Their studies have deepened our understanding of why we procrastinate.

Another research by Tice and Bratslavsky’s in 2000 supports the idea that difficulty in managing emotions often leads to reduced self-control, which is a key factor contributing to procrastination. The study suggested that when you focus more on short-term mood repair – trying to feel better right now – rather than pursuing long-term goals, you’re more likely to fail in self-regulation and engage in procrastination.

By understanding these connections, you can develop better strategies to manage your emotions and consequently, reduce procrastination.

3. Emotional Regulation Skills to Overcome Procrastination:

Understanding the link between emotional regulation and procrastination has been a key area of research. It’s clear that a lack in emotional regulation can contribute to procrastination, but can learning to better manage your emotions help you overcome it? That’s exactly what studies have tried to find out.

One strategy that has shown positive effects on individual’s health and behavior is mindfulness. Research has demonstrated its effectiveness in decreasing distress, improving emotional resilience, and increasing the ability to engage in goal-oriented behavior.

A study by Sirois & Natalia Tosti in 2012, involving 339 students, revealed that mindfulness significantly enhances emotional regulation and reduces procrastination. Mindfulness teaches you to be present-focused and non-judgmental, which in turn helps better manage emotions and boost productivity.

Echoing these findings, a 2016 study by Eckert and colleagues offered emotion regulation skills training to university students. They observed a notable reduction in procrastination, further solidifying the link between improved emotion regulation and increased productivity.

Furthermore, a 2022 research paper examined the impact of a 9-week online emotion regulation training course. The results were promising – it showed that enhancing general emotion regulation skills significantly reduced subsequent procrastination behavior.

A 2023 randomized control trial demonstrated that mindfulness training substantially reduced academic procrastination and related negative emotions in students, while boosting emotional self-regulation. There were noticeable differences in terms of procrastination and emotion improvement between the students who received the training and those who didn’t.

Make sure to check out our in-depth article: The Ultimate Science-based Guide to Academic Procrastination.

Other strategies also show promise, as some studies suggest that inducing a positive mood and promoting positive self-affirmation can enhance self-regulation, thereby boosting productivity and reducing procrastination.

These findings highlight the importance of developing emotional regulation abilities to overcome procrastination and increase productivity.

By learning how to manage your emotions effectively, you can break free from the procrastination cycle and achieve greater success in your tasks and goals.

Science-Backed Strategies for Better Emotional Regulation and Productivity

So, where do you go from here?

It’s clear now that procrastination primarily arises from a struggle to regulate your emotions, a fact backed by extensive research. When it comes to strategies to boost your emotional regulation and conquer procrastination, there are two key elements to focus on.

Mindfulness: practicing mindfulness means being fully engaged in the present moment. This can help with procrastination by reducing stress, calming your mind, and allowing you to focus on the task at hand, instead of worrying about the outcome or dwelling on past failures.
Acceptance: embracing negative emotions instead of avoiding or resisting them. This step requires understanding that it’s okay to feel bad sometimes. Once you’ve accepted your negative emotions, you learn to change your negative emotional responses in a more constructive light.

So how do you put these two components into practice? Two scientifically-backed strategies stand out: Mindful Meditation and Acceptance and Commitment Therapy (ACT).

1. Mindful Meditation:

Mindful Meditation encourages you to focus on the present moment, acknowledge your thoughts and feelings without judgment, and develop a sense of acceptance.

This is a highly effective strategy to manage emotions and combat procrastination. It helps you confront rather than avoid negative emotions associated to certain tasks, which is the root cause of procrastination.

Regular mindful meditation can lead to greater awareness of emotional triggers and patterns, including those linked to procrastination. By identifying these triggers, you can proactively address the feelings they induce.

The calm and focus that meditation fosters also improve your task planning and execution. The result is enhanced emotional regulation and more productivity.

Researcher and procrastination expert Tim Pychyl pointed to the work of Adrienne Taren from the University of Pittsburgh. Her study demonstrated that an eight-week mindfulness meditation routine can actually decrease the size of the amygdala, the part of the brain responsible for your stress-induced “fight or flight” responses.

This finding is of crucial importance when dealing with procrastination, as it often activates your stress signals. Thus, through mindfulness meditation, you can manage these stress reactions more effectively, reducing procrastination’s hold over you.

Here’s a simple guide on how to start practicing mindfulness meditation right away:

Find a Quiet Place: Choose a calm, quiet spot where you’re unlikely to be disturbed. This could be in your room, in a garden, or any peaceful place.
Set a Timer: Start small, perhaps five or ten minutes at first. Gradually, you can increase the duration of your meditation sessions.
Sit Comfortably: Sit on a cushion, chair, or even the floor, whichever is comfortable for you. Keep your back straight and relax your shoulders.
Close Your Eyes: Gently close your eyes to limit visual distractions and to help focus inwardly.
Breathe Naturally: Pay attention to your breath. Don’t try to control or change it, just observe. Notice the sensation of the breath entering and leaving your body.
Notice Your Thoughts: Your mind will wander, and that’s okay. Whenever you notice your thoughts drifting, simply acknowledge them and gently bring your focus back to your breath.
Be Kind to Yourself: Don’t judge yourself or get frustrated when your mind wanders. This is all part of the process. Each time you return your focus to your breath, you’re building your mindfulness muscle.
End Gradually: When your timer ends, don’t jump up immediately. Allow yourself a few moments to feel the physical presence of your body and the space around you. Open your eyes gently and gradually move on to your daily activities.

Remember, mindfulness meditation is like learning a new skill. Start slow and gentle. You can begin with just a few minutes each day, gradually increasing your meditation time as you grow more comfortable with the practice.

Over time, as you become more familiar with the process and start to notice its benefits, you can extend your sessions. Consistency and patience are key in this journey.

With regular and dedicated practice, you will see improvements in your focus, emotional regulation, and consequently, a reduction in procrastination.

A more in-depth dive on the subject : Meditation for Procrastination, What the Latest Research Reveals

Looking for support on your mindfulness path? Give Headspace a try. As an app I’ve personally benefited from, it offers guided meditations and custom programs specifically designed to handle issues like procrastination, stress, and depression. It’s a great aid for progressing in your meditation journey, fostering tranquility and enhancing productivity.

2. Acceptance and Commitment Therapy (ACT):

Acceptance and Commitment Therapy (ACT) is a well-researched form of psychotherapy that encourages individuals to accept and embrace their thoughts and feelings rather than resisting or feeling overwhelmed by them.

A 2015 trial comparing the effectiveness of Acceptance and Commitment Therapy Vs Cognitive-Behavioral Therapy as Treatments for Academic Procrastination found that both strategies showed remarkable short-term results in decreasing procrastination, but ACT had a better long-term effect.

Read our article: CBT for Procrastination and Depression: A Step-by-Step Guide to Personal Change

Another 2019 study demonstrated the effectiveness of a web-based Acceptance and Commitment Therapy intervention for university students. Participants of this online therapy saw a substantial reduction in procrastination, alongside a significant improvement in their commitment to take action.

By learning to regulate emotions through ACT strategies, you can reduce the anxiety or negative emotions that often trigger procrastination. Furthermore, by committing to value-driven actions, you’ll be more motivated to stay on task, overcoming the tendency to procrastinate.

Acceptance and Commitment Therapy (ACT) operates on six core principles or steps:

Step 1: Acceptance Recognize and accept your feelings, thoughts, and situations instead of fighting them or feeling guilty about them. Remember, it’s okay to experience negative emotions, and they are a normal part of life.

Step 2: Cognitive Defusion This involves learning to step back from what your mind is telling you and seeing your thoughts for what they are—merely thoughts. They don’t necessarily reflect reality or dictate your actions.

Step 3: Being Present Much like mindfulness, being present involves experiencing the world directly so that your behavior is consistent with your values. Engage fully with what’s happening in the present moment instead of dwelling in the past or worrying about the future.

Step 4: Self-Contextualizing This is the process of taking perspective on your own thoughts and emotions rather than being caught up in them. It helps in building a more flexible sense of self.

Step 5: Defining Values Define what is most important to you—what kind of person you want to be, what is significant and meaningful to you, and what you want to stand for in life.

Step 6: Committed Action Lastly, take committed action. Set goals, guided by your values, and take steps to achieve them. Embrace any setbacks or challenges as opportunities for growth and learning.

Please remember, this is a basic guide designed to introduce you to the concept of ACT and its potential in managing procrastination. However, ACT can be a deep, personal journey that varies for each individual, and this is a simplified overview of it.

Stay tuned as I may provide a more comprehensive guide in the future to delve deeper into this transformative therapy.

Takeways

Procrastination isn’t simply about delaying tasks – it’s deeply connected to the way you handle your emotions. To overcome this habit and boost your productivity, it’s crucial to understand the interactions between emotions and procrastination.

Research highlights a harmful loop you might be caught in – struggling with your emotions can make you prone to procrastination, and, in turn, procrastination tends to aggravate negative feelings. This cycle can block your productivity and bring about unnecessary stress.

There are strategies backed by science that can help you improve emotion regulation and, in turn, reduce procrastination:

Mindfulness Meditation: Regular mindfulness practice can help manage your emotions by bringing your attention to the present moment, reducing negative thought patterns, and lowering stress responses.
Acceptance and Commitment Therapy (ACT): ACT is a type of therapy that encourages acceptance of negative emotions and thoughts instead of fighting them. It’s about committing to actions that improve and enrich your life, even in the face of negativity.

In conclusion, remember that overcoming procrastination requires you to dive deeper into your emotional landscape, understand your thoughts and feelings, and effectively manage them using some proven strategies.

Be patient with yourself and remember, it’s all part of the journey to a more productive and fulfilling life.

Get exclusive content and top-tier strategies – only for our subscribers.

Be part of a movement!

Join thousands who are turning challenges into victories.

About the author

My name is Sam David. I am the founder of "Proactivity Lab," a website that provides comprehensive strategies and resources for understanding and overcoming procrastination.

The website's resources are the culmination of more than 20 years of research and experience, during which I embarked on a long and gruelling journey of study and self-discovery.

Being a former procrastinator myself, it took me years of investigation and numerous trials and errors to gain a clear understanding of the underlying causes of procrastination and the most effective and scientifically supported strategies to permanently conquer the vicious cycle of procrastination.

I would like to share my knowledge with you, for free.