The Cycle of Procrastination

Introduction

• Scenario: Realizing a report is due the next day and getting distracted
• Concept: The cycle of procrastination

What Is Procrastination?

• Distinguished from responsible time management
• Defined as avoiding a task for no good reason despite negative consequences

Psychological Explanation

• Our bodies see some tasks as threatening
• Amygdala releases hormones causing a fear response
• Stress-induced panic can overpower the prefrontal cortex
• Fight, flight, or freeze response leads to task avoidance

Emotional Triggers

• Tasks that evoke negative feelings (dread, incompetence, insecurity)
• Studies showing increased perception of difficulty when procrastinating
• Experiment: Students' stress ratings when studying vs. procrastinating

Individual Susceptibility

• People with low emotional regulation and low self-esteem more prone
• Misconception: Procrastinators are lazy.
• Fear of failure causes procrastination due to high standards

Consequences of Procrastination

• Anxiety, depression, ongoing shame
• Higher stress levels and physical ailments
• Temporary stress relief reinforces procrastination as a coping mechanism

Breaking the Cycle

• Address negative emotions first
• Strategies:
  • Break tasks into smaller elements
  • Journal about stressors
  • Remove distractions
  • Cultivate self-compassion
• Importance of a non-stress perpetuating culture

Conclusion

• Brief on forgiveness and actionable advice on character building.