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Now or never?
Understanding the procrastination cycle

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procrastination-cycle
Introduction

“I like work: it fascinates me.

I can sit and look at it for hours.”
- Jerome K. Jerome

Sound familiar?

Don’t worry, procrastination is something that affects everyone from time to time. However, a
proper understanding of the reasons behind this behaviour can help you to overcome it.

This resource will help you to explore your own behaviour and recognise how it is rooted in
certain negative thoughts and emotions.
Introduction

While our reasons for putting things off will vary according to our individual attitudes and
habits, all procrastination tends toward the same pattern. In this section we’ll examine the
procrastination cycle.
The cycle

1. Task
All procrastination starts here. I have a task, challenge or goal to achieve.

2. Unhelpful thoughts & assumptions

We often start with some unhelpful mental rules or assumptions that get in our way. Some of
the most common are:

 I need to be in charge

 Life’s too short

 I’m too tired

 I can’t do it

 If I don’t try, I can’t fail

 It must be perfect
The cycle

3. Perceived discomfort
My mental rules and assumptions make me feel anxious and uncomfortable, so I look for
escape. I feel anxious and uncomfortable, so I look for escape.

4. Excuses
In looking to escape the discomfort, I generate excuses.

 I don’t have all everything I need

 I don’t have enough time to do it all now

 I’m not motivated enough now

 There’s plenty of time to do it later

 It’s too nice a day to be reading indoors

 I’ve got to ring my parents/clean the house/eat some toast first

The cycle

5. Procrastination activities
I engage in any activity other than the task at hand. Procrastination activities are more
pleasurable but considerably less important than my original task.

6. Short-term reward
In doing more pleasurable activities than my original task, I get a short term reward in
enjoying the activity I’m doing and avoiding the potential discomfort that would have resulted
from my unhelpful rules and assumptions.

This short-term reward reinforces the benefits of procrastination.

The cycle

7. Long-term negative consequences

My urge to procrastinate is intensified. I now consider my original task to be even more
unpleasant than before, my unhelpful rules and assumptions are reinforced, and the
perceived discomfort is intensified.

I continue to procrastinate, my work piles up and I feel stressed.

The cycle continues.

Interrupting the cycle

Now that you understand more about the process behind procrastination you can consider
strategies which will help you overcome it.

At every stage of the procrastination cycle you have a chance to intervene and break free
from negative habits

There are three key areas that you can use to interrupt the cycle:

Problem 1: Unhelpful rules & Problem 2: Avoiding discomfort. Problem 3: Excuses.

assumptions.
Solution: learn how to tolerate Solution: learn how to
Solution: adjust or substitute. discomfort. challenge and dismiss them.

You may adopt one or more of these strategies, depending on which stages of the cycle you
identify with most.
Interrupting the cycle: the process

This strategy will help you to overcome the procrastination cycle.

1. Recognise: First you must understand your own cycle of behaviour and the triggers which
lead to it. Once you identify the thoughts and emotions which trigger your negative response
patterns it will be easier to deal with them.

2. Question: When those negative thoughts and feeling arise, don’t let them boss you!
Question them instead. Are they logical? Are they based on anything that has actually
happened?
Interrupting the cycle: the process

3. Tolerate: Don’t be afraid of these negative thoughts and feelings. Recognise how you are
feeling, and learn to tolerate this discomfort.

4. Challenge: Take a step back. When you are about to put off your work ask yourself, what
is more important? How am I likely to feel after putting off my work?

5. Implement: Once you’ve recognised what your patterns are, there are a number of
strategies you can use to overcome them.

6. Review: It’s important to review your progress, reflect on what’s working and revise
anything that isn’t.
1. Recognise

Understanding the psychology behind your procrastination is the first essential step to
overcoming it.

Next time you get the urge to put something off, ask yourself WHY? Be aware of your
reasons, but you don’t need to judge yourself!

Knowing your pattern when it comes to assumptions and excuses is particularly useful in
challenging them. We’ll come to this later.
2. Question

Consider these common unhelpful mental rules and assumptions that can lead to
procrastination. Do you recognise any of these in yourself?

 I need to be in charge
The control freak: I resent not being in control; I don’t like the lack of independence or
power.

 Life’s too short

The pleasure-seeker: Life should come first; if I work too much I’ll become a boring drone.

 I’m too tired

The napper: I need to be fully rested; I can’t work when my energy is low.

 I can’t do it
The self-doubter: I am not good enough, it’s too difficult; if I do this my inadequacies will
show.

 If I don’t try, I can’t fail

The fear of failure: I don’t want to be judged poorly by others; it’s better to do nothing
than risk failing.

 It must be perfect
The perfectionist: I can’t do it perfectly so there’s no point in doing it at all.
2. Question

In order to adjust these assumptions, you must question them.

Ask yourself the following:

 What is my unhelpful thought or assumption that I want to challenge?

 Where did this assumption come from?

 Is this assumption unfair, unrealistic or unhelpful?

 What are the negative consequences of this assumption?

 How can I approach this in a more positive way?

Let’s look at a few examples.

2. Question example: the perfectionist

What is my rule or assumption that I want to challenge? I must do this perfectly; if I

don’t, others will judge me poorly.

Where did this assumption come from? Producing high-quality work in the past has
raised others’ expectations of me which I feel pressured to meet. I have had experience of
being criticised for doing something poorly.

Is this assumption unfair, unrealistic or unhelpful? Perfection is impossible. Criticism

and feedback can lead to improvement. Other people are not looking to judge me badly.

What are the negative consequences of this assumption? My expectations are

paralysing so I do nothing. I see failure waiting around every corner and my mind is on
constant high alert. Constant repetition ensures that this becomes an ingrained habit pattern
of my mind, stopping me from achieving my full potential.

What is an alternative rule or assumption that is more helpful? I can tolerate criticism.
Doing things imperfectly does not always lead to disapproval. I will do my best but accept
that it does not need to be perfect.
2. Question example: the pleasure-seeker

What is my rule or assumption that I want to challenge? I should make the best of
what life has to offer now.

Where did this assumption come from? I admire fun people, not boring drones. All work
and no play will make me dull, dull, dull.

Is this assumption unfair, unrealistic or unhelpful? Not all achievers are boring, in fact
they are usually interesting, not least because they are interested in what then do. Doing
work when it needs to be done does not always mean denying myself the pleasures of life.

What are the negative consequences of this assumption? Opting for pleasure can
become a habit that leaves no room for work.

What is an alternative rule or assumption that is more helpful? Finding the right
balance can both nourish me by allowing me to enjoy life whilst allowing me to achieve my
academic potential.
3. Tolerating discomfort

You have seen how the procrastination cycle feeds off emotional and physical discomfort,
driving you to try and avoid the things you need to do. You cannot necessarily stop these
negative thoughts from arising but you can change the way you relate to them.

By choosing to tolerate the ‘negative’ feelings we can learn that, in themselves, they are not
necessarily distressing. They only become so when we judge the experience as a ‘bad thing’.

It’s also helpful to remember that feelings aren’t permanent, and negative emotions can be
helpful. For example, fear can prepare us for danger; anger can spur us into action. Simply
acknowledging what you feel in the knowledge that, like all feelings, they will pass builds
emotional resilience and strength.

MORE ON
THIS AREA
The Counselling Service run a range of workshops; the drop-in mindfulness
sessions are particularly relevant for learning to tolerate discomfort. The
relaxation sessions that run on Tuesdays would also help.
4. Challenge

We all make excuses. While the excuses may be valid, they often lead to unhelpful
conclusions:

I’m really tired -> I should do it after resting

There’s plenty of time -> I don’t need to start work now

I work better under pressure -> I should leave it till the last minute

I don’t want to do it now -> I’ll wait until I have the motivation

I don’t have enough time right now to complete this task -> I’ll wait until I have a block of
time sufficient to complete it
4. Challenge example – “I work better under pressure”

What is the conclusion you want to challenge?

I work better under pressure so it’s best to leave it till the last minute.

What evidence or reasons do I have that it’s better for me to put off this task?

Perhaps I do work better under pressure, but I always end up feeling disappointed and
thinking ‘I could have done better’.

What evidence or reasons do I have that it’s better for me to start this task now?

When I have done some work, I feel better generally. I may end up with more time to
improve my work and achieve my full potential.

Is it true that I will be better off in the long run delaying this task?

No, I get tired, frustrated, and stressed out and don’t do justice to my true ability.
4. Challenge example – “I work better under pressure”

Is it true that I can’t make even a small start on the task right now?

No. I could make a start now even though I may not be able to complete the task.

Is it true that later is a better time to do it?

Well, it may be, but how can I be sure that I’ll feel any different? In fact, it’s more likely that
I’ll feel more stressed and therefore less motivated.

If I make some start on the task right now – What might happen? How might I feel?

Chances are I’ll feel better and want to carry on. Motivation comes from doing.

If I don’t make a start on the task right now – What might happen? How might I
feel?

Past experience suggests I’ll feel worse and end up underperforming.

5. Strategise

There are a number of strategies you can use to help you to deal with procrastination. We
examine these strategies in detail in strategies for dealing with procrastination.
6. Review

When attempting a task it is important to review your progress. This includes praising
yourself for things you have done well whilst always encouraging yourself to improve.

Go back over the strategies you’ve used to overcome procrastination and identify what has
worked well and what hasn’t.

Congratulate yourself for the things you’ve done well, even for the small wins. This will help
you to keep motivated to continue.

For anything that hasn’t worked as well, think about how you can adjust and improve your
techniques.
Summary

You will now have a better understanding of your own procrastination pattern, and the
negative and unhelpful thoughts, emotions and assumptions that propagate it.

By understanding these patters, you’re in a better position to question and challenge them,
enabling you to regain control and start getting things done!
 [email protected]
Keep in touch!
@mlemanchester

Related resources
Now or never? Strategies for dealing with
procrastination

Useful links
Counselling Service website