The Connection between Procrastination and Guilt

By Kevin Shirley, Associate Broker (DC), ASP, GRI, e-PRO

If you have a tendency to procrastinate, guilt can come to dominate your emotions, which creates a vicious cycle: You procrastinate about something, which generates a feeling of guilt. That guilt further stops you from acting and only increases the sense of guilt, leading to more procrastination.

The cycle is tough to break.

Many people get stuck in this loop at some stage of life. But you need to find a way to deal with these destructive impulses so that you can become more productive in the future. The pain of guilt should not stop you from carrying out vital tasks; instead, it should motivate you to handle your commitments, values, and intentions more effectively.

Tips for dealing with the cycle of procrastination and guilt

When guilt is paired with low self-discipline, high expectations, and low self-compassion, it can quickly become dysfunctional. You need to self-regulate your emotions and control your behavior associated with procrastination. Here are five trusted ways to help you deal with the guilt caused by procrastination:

• Try self-compassion. Self-criticism and guilt go hand in hand. We do not just keep on feeling guilty for not doing things in a timely fashion; we also continue criticizing ourselves for that. This behavior adds more negativity to your mind, and you will feel worse. And it ultimately leads to more procrastination. The alternative to this behavior is to insert a healthy dose of self-compassion into the cycle. It is the perfect combination of common humanity, self-kindness, and mindfulness. You need to understand that procrastination is very common and definitely not the end of the world; instead, you need to open new doors and make yourself ready to accomplish things on time again.
• Forgive yourself. The self-compassion is closely associated with self-forgiveness, and it can help you deal with procrastination-related guilt. You need to move towards self-acceptance instead of self-punishment to reduce negative emotions and do better next time. This approach can help you avoid procrastination behavior in the future and never experience that guilt again. The idea is to accept your mistake and look for ways to improve your upcoming projects’ performance. It will soon help you to get back on track.
• Strengthen your emotions. Procrastination is a matter of emotional intelligence, and it is also defined as self-discipline. The idea is to manage your emotions to align with your intentions, morals, and values in the best possible manner. You can prevent the negative emotions that invite guilt into your mind. Instead, nurture positive vibes and strengthen your abilities to regulate skills. This is a crucial step to channel your energies towards a healthy and happy life.