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To Stop Procrastinating, Look to Science of Mood Repair

New Approach Focuses on Helping People Regulate Their Emotions

Several new studies help explain what's happening in the brain when people procrastinate. WSJ's Sue Shellenbarger unpacks the latest research and software engineer Sean Gilbertson shares his story. Photo: Getty Images.

Procrastinators, take note: If you've tried building self-discipline and you're still putting things off, maybe you need to try something different. One new approach: Check your mood.

Often, procrastinators attempt to avoid the anxiety or worry aroused by a tough task with activities aimed at repairing their mood, such as checking Facebook or taking a nap. But the pattern, which researchers call "giving in to feel good," makes procrastinators feel worse later, when they face the consequences of missing a deadline or making a hasty, last-minute effort, says Timothy Pychyl (rhymes with Mitchell), an associate professor of psychology at Carleton University in Ottawa, Canada, and a researcher on the topic.

Increasingly, psychologists and time-management consultants are focusing on a new strategy: helping procrastinators see how attempts at mood repair are sabotaging their efforts and learn to regulate their emotions in more productive ways.

Time Travel: If you are rebelling against the feeling of having to work, try projecting yourself into the future. Imagine the good feelings you will have if you stop procrastinating and finish a project (or the bad feelings you will have if you don't finish). ENLARGE
'Just Get Started': If you are feeling frightened of possible failure, just get started. Tell yourself you don't have to do the whole project. Just do the first one or two steps on it. ENLARGE
Forgive Yourself: If you are feeling guilty about procrastinating, stop beating yourself up. Replace the negative thoughts with something more positive. ENLARGE
Forgive Yourself: If you are feeling guilty about procrastinating, stop beating yourself up. Replace the negative thoughts with something more positive. Kyle T. Webster
Easy Things First: If you are feeling a lot of dread about one task in particular on your to-do list, start with something else, preferably the task you feel most like doing. The momentum you gain will help you start the toughest task later. ENLARGE

Vote and Comment

The new approach is based on several studies in the past two years showing that negative emotions can derail attempts at self-control. It fills a gap among established time-management methods, which stress behavioral changes such as adopting a new organizing system or doing exercises to build willpower.

Gisela Chodos had a habit of procrastinating on cleaning the interior of her car until it became so littered with toys, snack wrappers, fast-food bags, pencils and other stuff that she was embarrassed to park it in a public lot or offer anyone a ride, says Ms. Chodos, a Salt Lake City mother of two school-age children and part-time computer-science student.

She came across podcasts by Dr. Pychyl in 2012 and realized she was just trying to make herself feel better when she told herself she would feel more like tackling a task later. She says, "I am trying to run away from the feelings and avoid the discomfort"—the anxiety she often feels that her work won't be good enough or that someone will disapprove.

"Emotion is at the core," Ms. Chodos says. "Just knowing that gives me a little bit of fight, to say, 'Fine, I'm feeling discomfort, but I'm going to feel more discomfort later' " if the job is left undone. The insight has helped her get around to cleaning her car more often, she says; "it's been a long time since my car was so bad that I freaked out at the thought someone might look inside."

Researchers have come up with a playbook of strategies to help procrastinators turn mood repair to their advantage. Some are tried-and-true classics: Dr. Pychyl advises procrastinators to "just get started, and make the threshold for getting started quite low." Procrastinators are more likely to put the technique to use when they understand how mood repair works, says Dr. Pychyl, author of a 2013 book, "Solving the Procrastination Puzzle." He adds, "A real mood boost comes from doing what we intend to do—the things that are important to us."

He also advises procrastinators to practice "time travel"—projecting themselves into the future to imagine the good feelings they will have after finishing a task, or the bad ones they will have if they don't. This remedies procrastinators' tendency to get so bogged down in present anxieties and worries that they fail to think about the future, says Fuschia Sirois, a psychology professor at Bishop's University in Sherbrooke, Quebec, and author of a forthcoming 4,000-person study on the topic.

Kyle T. Webster

Sean Gilbertson read an earlier book by Dr. Pychyl in 2012 after trying other time-management techniques such as keeping a daily log of his attitudes. The Minneapolis software engineer says the techniques didn't go deep enough to help him see how his emotions were blocking action and shift them in a more positive direction. Using the time-travel technique, he asks himself, "What negative things will happen if I procrastinate? Will it come up in my review? How will it affect my reputation? Will it affect my raise and bonuses?"

He used the technique recently when programming a prototype of a medical device to help doctors prevent pressure sores in wheelchair-bound patients. He imagined the good feelings he would have after completing the project well and pleasing his client and his employer. He envisioned patients "living happily and feeling better." The resulting positive feelings gave him the energy to de-bug the device faster and finish the three-month project on time. The client was so pleased that "just talking to them is a pleasure," he says.

About 20% of adults claim to be chronic procrastinators, based on research by Joseph Ferrari, a psychology professor at DePaul University, Chicago, and others. Other studies suggest the rate among college students may be as high as 70%. The habit predicts lower salaries and a higher likelihood of unemployment, according to a recent study of 22,053 people co-authored by Dr. Ferrari.

Procrastination also predicts such long-term problems as failing to save for retirement and neglecting preventive health care. Studies show men are worse procrastinators than women, and researchers suspect the habit plays a role in men's tendency to complete fewer years of education.

Most procrastinators beat themselves up even as they put things off, repeating negative thoughts such as, "Why can't I do what I should be doing?" or, "I should be more responsible," says Gordon Flett, a psychology professor at York University in Toronto. "That negative internal dialogue reflects concerns and doubts about themselves," Dr. Flett says.

One mood-repair strategy, self-forgiveness, is aimed at dispelling the guilt and self-blame. University freshmen who forgave themselves for procrastinating on studying for the first exam in a course procrastinated less on the next exam, according to a 2010 study led by Michael Wohl, an associate professor of psychology at Carleton.

Thomas Flint learned about the technique by reading research on self-regulation, including studies by Dr. Sirois and Dr. Pychyl. He put it to use after his family moved recently to a new house in Sewell, N.J. Instead of beating himself up for failing to unpack all the boxes stacked in his garage right away, Mr. Flint decided to forgive himself and start with a single step. "I'd say, 'OK, I'm going to take an hour, with a goal of getting the TV set up, and that's it,' " he says; then he watched a TV show as a reward. Allowing himself to do the task in stages, he says, is "a victory."

Write to Sue Shellenbarger at sue.shellenbarger@wsj.com

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John Boris
John Boris subscriber

If I didn't procrastinate, I wouldn't have had the time to read this article. Now that I've learned to correct this behavior I might have to cancel my subscription.

David Fiske
David Fiske subscriberprofilePrivate

Terrific article.
I was going to respond to it later, after I'd ordered the book.
But now works just as well, I'm discovering...


Charles Stehney
Charles Stehney subscriber

Can you guys leave this article up a little longer, maybe to the end of the month, when I can get to reading this?

I have to go visit a website that makes me fell a little better.


John Cole
John Cole subscriber

What I have seen is that much procrastination comes down to fear, specifically fear of failing. If I don't start, I haven't failed. Thus the student doesn't start on that project because once he does, he will see how difficult it is and how little he knows. Easier to play Minecraft, where failure carries no penalty and thus there is no fear. Another technique of procrastination is to do something useful but off-task. One of my favorites is housecleaning. It needs to get done and it's useful, but doesn't get that program written or that Web site up and working. Good article.

John Silver
John Silver subscriberprofilePrivate

I can't believe people can earn a living advising procrastinators.

Jim Kelly
Jim Kelly subscriber

Never do today what can be put off until tomorrow. I think Churchill said that. I'll look it up ... tomorrow.

Holman Wertz
Holman Wertz subscriber

Note next to my new jogging shoes: Yesterday you said Tomorrow

Barbara Lawson
Barbara Lawson subscriber

Now maybe "Ms" Chodos can use her clean car to find a job and a father for her children.

Bill Robbins
Bill Robbins user

Personally, I think procreation belongs in the bedroom, and not at the office. I mean, having co-workers procreating at the office is a big distraction, and, besides, all the heavy breathing makes it impossible for me to concentrate.

Oh, wait, the article said "procrastinate." Sheesh. No wonder I cannot get anything done.

Patrick Meegan
Patrick Meegan subscriber

Stephen Covey's first habit of highly effective people is to be proactive. Is it really any more complicated than that?

Chris Kubik
Chris Kubik subscriber

I'm going to comment about this later, if I'm up to it

Cynthia McClendon
Cynthia McClendon subscriber

I had to laugh when I saw this. I have a rare night off tonight and am exhausted. I also have a lot that needs doing around the house as work days + rehearsal (we open next week) = almost no time at home. So I told myself I'd take half an hour to relax and let my food settle before tackling the unstarred items on my planner.

I tend to overschedule. I also beat myself up for not doing the impossible. While I was getting ready for Christmas, I made a new rule - "any progress toward my goals is better than none." It's been working so far.

Geraldo Bustone
Geraldo Bustone user

I like to keep things simple. If you screw around and don't have an important project completed on time, and do so repeatedly, you're fired.

Bill Schweber
Bill Schweber subscriber

Way too much over-thinking here. It's simple: "the longest journey begins with a single step." Period.

Stephen Canta
Stephen Canta subscriber

I will commit to make a comment at the appropriate time, but not before I find the time to actually read this article.


I will comment now and read the article later.

Joel O'Bryan
Joel O'Bryan subscriber

Well Duhhhh!!!

My checking WSJ for a new article to comment on helps keep me from having to actually work on my writing tasks.

Thanks WSJ for helping me Procrastinate.

Jeffrey Althoff
Jeffrey Althoff subscriber

I am a huge procrastinator by virtue of having ADD. For some people, these things are common sense, and to those people, explaining how to get out of a lethargy spiral seems juvenile. But the reality for myself is that I acknowledge in my head that things need to get done and that the implications of inaction are dire, but without some stepwise methods that I have accumulated over time, I will never get moving. This article echoes some of the things that I have learned and I think it offers some good advice. I would emphasize the idea that small accomplishments will lead to bigger successes. Doing things like folding laundry help me build momentum so I will move on to more important tasks. Also, don't forget that exercise improves brain activity as well.

joann spears
joann spears subscriber

Are we so lost to common sense that this all has to be explained to people in a book?

Aditya Prasad
Aditya Prasad

> [Ms. Chodos] says, "I am trying to run away from the feelings and avoid the discomfort"

In a nice bit of coincidence, Buddhist nun Pema Chodron reminds us (emphasis mine):

> As long as we’re caught up in always looking for certainty and happiness, rather than honoring the taste and smell and quality of exactly what is happening, as long as we’re always *running away from discomfort,* we’re going to be caught in a cycle of unhappiness and disappointment, and we will feel weaker and weaker.

We've known about this problem (and its solution) for a very long time.

Lee Jarm
Lee Jarm subscriber

Ironically I was engaging in "mood repair" by reading this article. As a somewhat reformed procrastinator what often works me is the suggestion in the article to "just get started." That very act gets me off and running - I do not like to let projects in flight linger so just getting something going often provides the momentum.


Over thinking a problem, nowhere more evident than in this article, is itself a well known technique for procrastination. The Nike "Just Do It" ads are looking better and better.

Tom O'Hare
Tom O'Hare subscriber

Tom's guide to productivity:

1) focus on long-term rewards: time off, money, good feelings that come with accomplishment

2) breathe, relax, get exercise...procrastination is simply avoidance behavior, and short-term relief from transitory anxiety (checking Facebook, etc...) results in long-term self-loathing and feelings of incompetence, and, thus, more avoidance behavior.

3) Bite off a small piece of a project, and say "I'm only going to work on this for an hour." Basically, this is a trick. Overcoming procrastination is about getting started; once into it, momentum often follows so you end up exceeding your initial modest goal..

4) Plan short term rewards for achieving a modest goal. My favorite? Beer.

Every day can be a celebration of productivity. One day at a time.

Stephen Keith
Stephen Keith user

Procrastination is actually a great strategy when it comes to making decisions or for economizing effort. Waiting until the last minute to make a decision allows time to more deeply ponder all the variables and to collect and consider any new and relevant information. "Don't shoot until you see the whites of their eyes" is a good strategy in combat for deciding upon a target, and is a good strategy for deciding upon a course of action. And the longer an action is delayed, the more the essence of what actually needs accomplishing is distilled.

But procrastinating on something that you know has to be done and how it must be done is just laziness by another name.

Victoria Willard
Victoria Willard

My teachers used to comment that I would "wait until the last minute" to start my assignments, and I'm still doing it - 50+ years later. I don't like the term "mood repair", but imagining my mood when a chore is complete does work!


Is it ironic that I read this while i should be working?

Thomas Phillips
Thomas Phillips subscriber

I'll get to this article re; procrastination right after I take my Christmas lights down...in April.

Gareth Andrews
Gareth Andrews subscriber

All of this is missing one critical piece.

There are companion activities to our to-do list that help us function and be more productive. Just like the man who mistook his wife for a hat who needed to listen to music constantly to function, otherwise healthy people are similar.

There's a number of reasons that people are not productive, and while the fact of not getting something done can be chalked up to Procrastination. The point is not Procrastination; it's finding techniques that help a particular person function.

Greg Arnot
Greg Arnot user

And before I forget,
Have a happy Thanksgiving.

ALAN LANCTOT subscriber

Thank you, Jeffrey…..very well said.
Do you feel more motivated to do things after exercising??

Forrest Elliott
Forrest Elliott userprofilePrivate

Yes. This and many other common sense concepts were once taught to us by parents and elders. but now since most of us go off to work and leave parenting to schools and others we must pay for this knowledge once given for free.

Samuel Hobbs
Samuel Hobbs user

Just because something is common sense doesn't mean it's not helpful or constructive for people to read a book about it.

Summer Schrag
Summer Schrag subscriber

The combat strategy you described works because 99% of the final decision has already been made and necessary preparations were completed to execute it (or retreat, if need be). I believe much of procrastination is due to a failure to make front-end strategic decisions and to prepare accordingly. People tend to put off things when they haven't quite decided what to do, how to do it, and what resources they need. When the "whites of their eyes" moment comes, they don't have time to load their gun, much less deeply ponder.

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