"Just Get Started": Solving the Procrastination Puzzle - Summary of Timothy Pychyl's Book

We all procrastinate.
We tell ourselves: I will start tomorrow.
We wait until the conditions are " perfect ".
We convince ourselves that we work better under pressure.

But in reality, procrastination isn't about time management. It's about managing emotions , explains Dr. Timothy Pychyl , professor of psychology at Carleton University and a leading expert on procrastination.

In his book, "Solving the Procrastination Puzzle," Pychyl explains that procrastination is not caused by laziness or a lack of willpower, but rather by our desire to escape the negative emotions that the task evokes in us, such as anxiety, boredom, or frustration.

So, why do we procrastinate?

When we procrastinate, we don't postpone the "task," but rather the feelings associated with it. We prefer immediate relief to delayed pain. This is known in psychology as "immediate gratification."

“We procrastinate not because we don't know what to do, but because we don't want to feel what's involved.”
– Timothy Pitchell

Brain and procrastination

When we face a stressful task, our emotional brain—specifically the amygdala —reacts and feels threatened. The prefrontal cortex , responsible for planning and execution, must control these feelings. But when we fail to do so, we resort to procrastination.

So, how do we overcome procrastination?

1. Push yourself to work – even if you don’t feel like it.

Don't wait to feel like you want to start. Feelings follow behavior, not the other way around . Start small, and you'll find that motivation will gradually build.

2. Break tasks into small parts.

Big tasks create anxiety. Break the task down into manageable chunks and focus only on the next step.

3. Empathize with yourself

Instead of beating yourself up after procrastinating, be kind to yourself. Studies have shown that people who are more self-compassionate procrastinate less because they don't wallow in guilt.

4. Use the “two-minute” rule.

If the task takes less than two minutes, do it immediately. If it's longer, start with just two minutes. This small start reduces your brain's resistance.

5. Monitor your internal dialogue.

We often say to ourselves things like, "I'm not in the mood right now" or "I'll start tomorrow." Watch these thoughts and change them to constructive dialogue like, "I'll start now and see where I get."

Why should we stop procrastinating?

Chronic procrastination affects:

• Mental health : Increases stress and anxiety.

• Physical health : Procrastination is linked to unhealthy habits such as lack of sleep and poor nutrition.

• Self-satisfaction : leads to a constant feeling of guilt and lack of achievement.

:Suggested Emotional Work Schedule

At the end of each day, write:

• One task I put off today.

• The feeling that accompanied procrastination (boredom, fear, anxiety...).

• A simple step you can take tomorrow to move forward with this task.

This exercise will help you pay attention to your feelings and then link them to behavior.

For more information about procrastination, its effects, and how to deal with it, you can browse other blogs or purchase the book "Solving the Procrastination Puzzle."