170: How to stop procrastinating with Dr. Fuschia Sirois

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 What distinguishes procrastination from simple delay? Procrastination isn't just delaying tasks – it's specifically postponing despite knowing negative consequences will follow. True procrastination involves three key elements: We delay starting or completing important tasks We recognize this delay will worsen our situation We choose immediate comfort over long-term goals Strategic delay can be beneficial, but procrastination behaviors undermine our intentions and increase stress levels.   How prevalent is procrastination? Procrastination statistics show this habit affects millions. Approximately 20% of adults identify as chronic procrastinators. Among college students, the numbers climb dramatically: 80-95% procrastinate regularly on assignments 75% consider themselves procrastinators These numbers reveal procrastination isn't a personal flaw but a widespread psychological challenge many people struggle with daily.   What impact does procrastination have on our health? Chronic procrastination harms both physical and mental wellbeing. Research links procrastination habits to: Increased headaches, insomnia, and digestive problems More frequent colds and infections due to weakened immunity Higher anxiety, persistent worry, and shame Greater risk of depression symptoms Procrastination can worsen existing health conditions by delaying important medical care and prevention strategies.   How do emotions influence procrastination? Procrastination psychology reveals it's primarily about managing feelings, not time. We delay to avoid negative emotions that tasks trigger, including: Anxiety about potential failure Frustration with difficult requirements Boredom with mundane aspects Self-doubt about our abilities This emotional avoidance creates a cycle where procrastination becomes our coping strategy, followed by guilt that makes future procrastination more likely. ...