Summarizing Research by Dr. Timothy Pychyl (Carleton University) & Dr. Fuchsia Sirois (University of Durham, UK)
By: Kenneth Bonett
1/7/25
Guilt-Shame-Stress Cycle
Dr. Pychyl describes that the most common emotion associated with procrastination is guilt.
There is a notion that guilt transforms to shame if this procrastination becomes habitual from chronically postponed tasks.
This emotional spiral leads to more stress, compounding the issue.
Dr. Sirois studied the association between health outcomes & procrastination in numerous short term longitudinal studies.
Her studies have found that higher self-reported procrastination correlates with:
- Elevated stress
- More psychological distress (e.g., anxiety)
- Greater somatic complaints (e.g headaches, stomach aches)
Her Procrastination Health Model explains indirect & direct pathways:
- Direct: Stress triggered by procrastination can weaken the immune system and affect overall health.
- Indirect: People who procrastinate often neglect healthy behaviors (e.g., exercise, diet, sleep).
Is there a link to Cardiovascular Health?
Dr. Sirois noted that prolonged stress—potentially from chronic procrastination—can be associated with increased cardiovascular risk (i.e., hypertension).
However, keep in mind:
- Many Factors (genes, lifestyle, environment) also affect heart health.
- Correlation ≠ Causation — it’s not a clear-cut link.
- Weight of Evidence suggests procrastination can worsen health, but it’s complex.
- Individual Differences: Not everyone is equally affected; personality, support systems, and coping skills vary.
Practical Tips: Break the Cycle
Action Steps:
- Micro-Tasks: Tackle big goals by small steps.
- Quick Wins: Reward yourself for finishing each task.
- Healthy Habits: Good sleep, exercise, & diet → lower stress.
- Reset: Let go of guilt; focus on progress.
Sirois, F. M. (2022). Procrastination: What It Is, Why It’s a Problem, and What You Can Do About It. APA LifeTools.
Pychyl, T. A. (2013). Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change. TarcherPerigee.
