{"id":102363,"date":"2023-05-15T13:07:00","date_gmt":"2023-05-15T17:07:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=102363"},"modified":"2023-05-18T15:43:46","modified_gmt":"2023-05-18T19:43:46","slug":"procrastination-emotional-regulation","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/procrastination-emotional-regulation\/","title":{"rendered":"Procrastination &#038; Emotional Regulation: The Surprising Connection"},"content":{"rendered":"\n<p>How do negative emotions affect procrastination? How can you use emotional regulation to <a href=\"https:\/\/www.shortform.com\/blog\/overcoming-procrastination\/\">overcome procrastination<\/a>?<\/p>\n\n\n\n<p>In <em>The Procrastination Cure<\/em>, Damon Zahariades considers possible psychological sources of procrastination. He presents several models of how a task that stirs up strong emotions or triggers negative thoughts can lead you <a href=\"https:\/\/www.shortform.com\/blog\/to-procrastinate\/\">to procrastinate<\/a>.<\/p>\n\n\n\n<p>Keep reading to learn about the psychological roots of procrastination, emotional regulation&#8217;s role in defeating the habit, and how negative self-esteem stalls tasks.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1-fears-are-holding-you-back\">1. <strong>Fears Are Holding You Back<\/strong><\/h2>\n\n\n\n<p>Zahariades suggests that <strong>fear is<\/strong> <strong>the emotional culprit behind most procrastination<\/strong>. Emotional regulation is a helpful way to overcome procrastination, but certain fears get in the way:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.shortform.com\/blog\/how-to-overcome-fear-of-failure\/\">Fear of failure<\/a>: When a task involves something you don\u2019t have much experience doing, you don\u2019t believe you\u2019re good at, or that reminds you of a past experience that went badly<\/li><li><a href=\"https:\/\/www.shortform.com\/blog\/fear-of-success-psychology\/\">Fear of success<\/a>: When you\u2019re not sure you can live up to high expectations, you feel you haven\u2019t earned your success, or you\u2019re nervous about what might come after success (like a bigger workload or more intense scrutiny)<\/li><li>Perfectionism, or fear of imperfection: When the risk of a less-than-perfect outcome is so unbearable that you avoid the task altogether<\/li><\/ul>\n\n\n\n<p>(Shortform note: While many procrastination experts agree that fear of failure, fear of success, and perfectionism are three major <a href=\"https:\/\/www.shortform.com\/blog\/what-causes-procrastination-2\/\">causes of procrastination<\/a>, some identify additional explanations as well. In <a href=\"https:\/\/shortform.com\/app\/book\/the-now-habit\/1-page-summary\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Now Habit<\/em><\/a>, Neil Fiore attributes procrastination to <a href=\"https:\/\/shortform.com\/app\/book\/the-now-habit#why-we-dread-work\" target=\"_blank\" rel=\"noreferrer noopener\">a sense of frustration and powerlessness<\/a> and says that not doing a task becomes a way of reclaiming control. In <a href=\"https:\/\/shortform.com\/app\/book\/procrastination\/1-page-summary\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Procrastination<\/em><\/a><em>, <\/em>Burka and Yuen similarly argue that procrastination <a href=\"https:\/\/shortform.com\/app\/book\/procrastination#why-people-procrastinate\" target=\"_blank\" rel=\"noreferrer noopener\">can be a way of rebelling against rules and restrictions<\/a> that feel oppressive.)&nbsp;<\/p>\n\n\n\n<p>To help you overcome these challenges, <strong>Zahariades suggests shifting your perspective, or applying logic to expose your anxiety as irrational:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.shortform.com\/blog\/reframing-thoughts\/\">Reframe failure<\/a> as useful information that your approach isn\u2019t working, which gives you a chance to make adjustments.&nbsp;<\/li><li>Be specific about your fears, and evaluate how realistic they are.<\/li><li>Recognize that the difference between a perfect outcome and an <em>almost <\/em>perfect one is negligible.&nbsp;<\/li><li>Reflect on how perfectionism stresses you out and prevents you from taking action. Then ask yourself why you need things to be perfect.&nbsp;<\/li><\/ul>\n\n\n\n<p>(Shortform note: Zahariades\u2019s recommendations about <a href=\"https:\/\/www.shortform.com\/blog\/conquering-your-fears\/\">overcoming your fears<\/a> may require a profound change in your mindset that might take time and practice. His recommendations about using logic to challenge your irrational anxieties are similar to <a href=\"https:\/\/www.psychologytoday.com\/us\/basics\/cognitive-behavioral-therapy\" target=\"_blank\" rel=\"noreferrer noopener\">techniques employed in Cognitive Behavioral Therapy<\/a> (CBT). In CBT, a clinician typically works with a patient for three to six months to instill healthy <a href=\"https:\/\/www.shortform.com\/blog\/thinking-habits\/\">thinking habits<\/a> that the patient must practice consistently.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2-negative-self-talk-is-a-barrier-to-action\">2. <strong>Negative Self-Talk Is a Barrier to Action<\/strong><\/h2>\n\n\n\n<p>Zahariades says <strong>negative self-talk\u2014when your internal voice is critical or full of worry\u2014can trigger procrastination<\/strong> by undermining your self-confidence, making you reluctant to act. You can combat <a href=\"https:\/\/www.shortform.com\/blog\/stop-negative-self-talk\/\">negative self-talk<\/a> by disputing it and replacing it with a more realistic perspective.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: In his self-help book <a href=\"https:\/\/shortform.com\/app\/book\/unfu-k-yourself\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Unfu*k Yourself<\/em><\/a>, Gary John Bishop explains that negative self-talk can operate at the level of your unconscious, influencing your thoughts, feelings, and actions in a way that prevents you from realizing your goals. He says that you can take control of your self-talk by switching your inner monologue from <a href=\"https:\/\/shortform.com\/app\/book\/unfu-k-yourself#take-control-of-your-self-talk\" target=\"_blank\" rel=\"noreferrer noopener\">narrative mode<\/a>\u2014when you passively observe events and assign meaning to them\u2014to assertive mode, in which you actively choose to think empowering thoughts, like <a href=\"https:\/\/shortform.com\/app\/book\/unfu-k-yourself#you-can-handle-this\" target=\"_blank\" rel=\"noreferrer noopener\">\u201cI got this.\u201d<\/a>)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How do negative emotions affect procrastination? How can you use emotional regulation to overcome procrastination? In The Procrastination Cure, Damon Zahariades considers possible psychological sources of procrastination. He presents several models of how a task that stirs up strong emotions or triggers negative thoughts can lead you to procrastinate. Keep reading to learn about the psychological roots of procrastination, emotional regulation&#8217;s role in defeating the habit, and how negative self-esteem stalls tasks.<\/p>\n","protected":false},"author":14,"featured_media":77746,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,9,43],"tags":[1022],"class_list":["post-102363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-psychology","category-self-improvement","tag-the-procrastination-cure","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Procrastination &amp; Emotional Regulation: The Surprising Connection - Shortform Books<\/title>\n<meta name=\"description\" content=\"Procrastination is more than time management\u2014it&#039;s emotional as well. 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