Procrastination. We all do it. There are some chores, tasks, work projects and conversations that we just don’t want to do, so we put them off until later. How often do you find yourself delaying unpleasant tasks and activities? Could there be health consequences to procrastination?
What exactly is procrastination?
Dr. Tim Pychyl, a leading procrastination researcher in Canada, teaches that all procrastination is delay, but not all delay is procrastination. Pychyl and other researchers define procrastination as an unnecessary and voluntary delay versus other involuntary delays that may occur due to interruption or other circumstances. Researcher Dr. Fuschia Sirois further explains that we procrastinate on tasks that we have often committed to doing – cleaning out the garage, filing a report, studying for an exam, finishing a project – that may have negative consequences for not following through.
Why do we procrastinate?
If there may be negative consequences for not completing a task, why do we put it off? Dr. Sirois says that procrastination is a method of emotional regulation. We associate negative feelings with the task we are avoiding, and we want to put it off for as long as possible. It may not be the task itself but rather how we feel about it or our confidence in completing that task effectively. This goes hand in hand with perfectionism. If a high-quality product is important to you in every task, you may put off something that you think may not meet your high expectations. Even something as simple as cleaning out a closet can be delayed because you worry you won’t get it perfectly organized.
Who procrastinates the most?
Most people procrastinate occasionally, and for some, it is situationally based. For example, you may procrastinate on your housekeeping duties but always be productive at work. Some people procrastinate on health issues by avoiding check- ups or screenings. Others may procrastinate on a variety of tasks from time to time. These occasional instances aren’t typically a problem for most people. What causes an issue is chronic procrastination, which can have implications at work, at home and in relationships.
Dr. Sirois’ research has found that procrastination among college students is exceptionally high – approximately 50% are chronic procrastinators while 80-95% procrastinate occasionally. Among adults, anywhere from 15-25% are chronic procrastinators, which can cause problems due to the increased demands of work, family and the household. While there is little research and results are mixed, this suggests that men might be slightly more likely to procrastinate than women.
Can chronic procrastination impact my health?
Studies have found that chronic procrastination may have a negative impact on both mental and physical health. A 2023 study by Johansson et al. of Swedish college students found that procrastination is associated with depression, anxiety, poor sleep, loneliness and reduced life satisfaction. However, it’s not completely clear whether procrastination causes these effects or if people with these health concerns are more likely to chronically procrastinate.
Dr. Sirois has also conducted a study looking at cardiovascular disease (including hypertension) and procrastination. In this study, participants self-reported and rated their frequency of procrastination. With all other factors accounted for, each point increase in procrastination score increased their chances of having poor cardiovascular health by a whopping 63%!
What can I do to help my procrastination?
The key to overcoming the procrastination trap is to deal with the negative emotions. Self-compassion and forgiveness can be one of the greatest strategies to remove these negative emotions and feelings of inadequacy. While it may feel good in the moment to avoid the unpleasant task, ultimately you are creating underlying stress and allowing the activity to hold more power over your emotions.
If getting the task done sooner isn’t reason enough to work through your procrastination woes, the possibility of poor health outcomes could be another motivator. Life is stressful enough without us adding extra stress and additional health concerns. Work through your feelings on tasks you like to procrastinate, and then buckle up and knock them off that to do list!
Related articles
Anger Issues: Signs That Your Irritability is Something More
What is Wabi Sabi? Embracing Imperfection
Adult Friendship: Why We Need Them, Even If We Think We Don’t
