Dr. Gleb Tsipursky – The Office Whisperer
Nirit Cohen – WorkFutures
Angela Howard – Culture Expert
Drew Jones – Design & Innovation
Jonathan Price – CRE & Flex Expert
- Procrastination is fueled by emotional avoidance, leading to cycles of guilt and stress. Understanding your emotions is key to breaking free.
- Distractions, especially in remote and hybrid work, can derail focus. Setting boundaries and creating focused work times are essential steps for productivity.
- Mindfulness and small, intentional actions can help manage procrastination, enabling both personal and professional growth.
We’ve all been there — putting off tasks, even when we know they’re important. But procrastination goes beyond just poor time management. It’s a combination of emotions, constant distractions, and the difficulties that come with our work environment.
As remote and hybrid work models continue to reshape how and where we work, understanding the different forms of procrastination has never been more relevant.
Certified Integrative Health Coach Marissa Boisvert, and Ali Schiller, founder of Accountability Works, joined The Allwork.Space Future of Work Podcast to share insights on what procrastination really is, its causes, and how to break free from it using mindfulness and other targeted strategies.
The Emotional Roots of Procrastination
According to Boisvert, procrastination is often driven by our avoidance of unpleasant emotions.
“Human beings are hardwired to avoid pain and difficulty,” she said. This instinct makes procrastination feel like a quick relief.
However, that relief is short-lived and usually replaced by a cycle of guilt and shame.
Procrastination, according to Boisvert, is not about poor time management but rather about emotional regulation.
“That instant relief can trigger what she calls a shame spiral, which means you put off the task, then we feel guilty, and then we feel even worse,” she elaborated. “So the key is we need to short circuit that loop that is happening.”
Breaking this cycle of avoidance and shame requires a deeper understanding of one’s emotions and how they affect our behavior.
Boisvert emphasized that self-awareness is the first step toward overcoming procrastination.
“Your ability to emotionally regulate yourself depends on your level of self-awareness,” she said.
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Essentially, if we don’t acknowledge how we feel about a task, that emotion controls us.
The Impact of Distractions on Focus
The impact of distractions, particularly in today’s work environments, are overwhelming.
Schiller explained how the hybrid and remote work models can actually lead to more distractions.
“Some people find the office distracting with constant interruptions, while others struggle with the distractions of being at home,” she said during the conversation.
Schiller noted that it’s not about where we work but how we structure our environment to minimize distractions. One of the strategies she recommends is setting boundaries with colleagues to reduce unexpected interruptions.
Setting office hours for one-on-one meetings can significantly help manage distractions. When people know when they can reach out, the rest of the time is focused work time.
In a world where distractions are often a constant, creating boundaries — both physical and mental — can dramatically reduce procrastination.
By creating “focused work” times and respecting those boundaries, employees can begin to regain their mental clarity and reduce procrastination.
The Role of Mindfulness in Breaking the Procrastination Cycle
One of the most powerful tools to counter procrastination is mindfulness. Boisvert emphasized that mindfulness is not just about relaxation but about acknowledging and accepting our emotions, which directly affects our productivity.
Boisvert cited a study that found university students who participated in just eight weeks of mindfulness training experienced a significant reduction in procrastination. This is because mindfulness helps individuals process their emotions more effectively.
When we procrastinate, we tend to avoid emotions such as frustration or anxiety. However, by allowing ourselves to experience these emotions and let them go, we create mental space to concentrate on the task at hand.
For employees facing stress at work, mindfulness can serve as an important tool for emotional regulation.
Instead of stuffing down feelings of overwhelm, individuals who practice mindfulness can allow those emotions to be present without letting them derail their productivity.
How To Break Cycles For Different Types of Procrastinators
Both Boisvert and Schiller shared insights on how to tailor strategies to different types of procrastinators.
Schiller identified four common types: the performer, the self-deprecator, the overbooker, and the novelty seeker.
Each type faces unique challenges, and addressing those specifically can help them overcome procrastination.
The Performer
The performer tends to excel under pressure but frequently procrastinates until the last minute. The key transformation for them is learning to plan ahead. Instead of waiting until the last moment, they need to start earlier to avoid the frustration that comes with rushing through their work.
The Self-Depracator
This type of procrastinator often feels lazy, but it’s typically due to being overwhelmed by fatigue or burnout. The key for them is learning to rest. When they overwork themselves, they eventually reach a point where they physically can’t continue. The self-deprecator needs to learn to integrate breaks and rest into their daily routine to avoid burnout.
The Overbooker
Overbookers often struggle with saying “no,” which leads to being overwhelmed by too many tasks. Their transformation involves learning to set boundaries. By understanding that saying no can help them focus on what truly matters, they can prevent burnout and improve their ability to manage their workload effectively.
The Novelty Seeker
Novelty seekers are great at generating ideas but often struggle with follow-through; they get excited about new projects but tend to abandon them halfway. Their transformation comes with learning commitment — sticking to one task and seeing it through before jumping to the next new idea. This helps them focus and complete their projects effectively.
Each type of procrastinator can make progress by adopting strategies tailored to their unique challenges. From better planning to learning to rest, these transformations help break the cycle of procrastination and cultivate a more productive mindset.
Conquering Procrastination: Practical Strategies for the Workplace
In the workplace, procrastination can be a big problem for both individuals and teams. To tackle it, leaders need to make sure communication is clear and expectations are set.
Regular check-ins are also key — they help keep everyone on track and make sure everyone knows what’s expected. This kind of structure helps people stay accountable and reduces procrastination overall.
Boisvert recommended simple ways to overcome the feeling of being stuck.
She explained that we often make tasks feel more overwhelming than they really are. A good approach is to focus on taking the smallest step possible.
For instance, if you need to write a proposal, just open the document and start. That small action can help break the mental block and get things moving.
The Difference Between Delay and Procrastination
One important distinction that Boisvert made was between delay and procrastination.
Procrastination often stems from avoidance and difficulties with emotional regulation, whereas delay can be a more purposeful decision. Sometimes it’s perfectly fine to delay a task if it makes sense. However, if you’re pushing it off due to feeling overwhelmed or anxious, that’s when it crosses into procrastination.
Being able to differentiate between intentional delay and procrastination is an important skill in overcoming this habit.
Sometimes, stepping back from a task to gather more information or plan can be a valid decision. But other times, putting things off due to fear or overwhelm only perpetuates the cycle of procrastination.
Moving Forward: Strategies to Take Control
To wrap up the conversation, both experts stressed the importance of taking small, intentional actions.
Ask yourself, “What’s the next right action?” “What’s the smallest possible step you can take toward the task at hand?”
Once you start with a tiny increment, it often leads to larger progress. This strategy, when practiced consistently, can help break the procrastination habit and build a more focused and productive workday.
Understanding and addressing procrastination in all its forms is essential for personal and professional growth. By implementing the strategies outlined by Boisvert and Schiller, individuals and organizations can better manage distractions, build stronger emotional awareness, and ultimately improve productivity.
In the end, breaking free from procrastination is less about quick fixes and more about creating sustainable habits that allow us to stay focused, emotionally balanced, and engaged in our work. With the right tools, anyone can learn to overcome procrastination and achieve their goals, one small step at a time.
