The problem with procrastination and guilt is that they’re twisted into a vicious cycle that’s not only hard to get out of, but sabotages your work too. You decide to put your work off, then feel guilty about it, and this shame makes you procrastinate even more, so the guilt gets worse… and so on and so on. This is because procrastination is caused by fear of the discomfort that doing an unpleasant task gives rise to (further linked to perfectionism and the fear of not being able to do a task to its best). Remember though, this is completely understandable – of course you’ll avoid doing something that causes discomfort, that’s the biological response to discomfort.
On the flipside, it’s the beauty of this self-perpetuating cycle that not feeling guilty for procrastinating will break it. If the next time you put off work, you accept that it happened with self-compassion and move on with your day, you won’t worry that you haven’t done any work so you’ll be in a good frame of mind to keep working. Easier said than done, of course, but it’s some motivation to not worry about it.
It’s also encouraging to note that there are studies showing how whilst you procrastinate, your subconscious will be working on the task, allowing the words to flow much more easily when you consciously start again. Ever taken a study break to go for a walk or have a shower and have a eureka moment about the task half way through? Same thing. This must be because procrastination is a form of rest. Rest is inherently good and necessary for the brain. We shouldn’t feel guilty about something so important for us.
A final thought is that, personally, after two years at university, I’ve found that, no matter the amount of procrastination and stress, the assignments or revision have always somehow gotten themselves done in the end. I’ve procrastinated before, and handed them in fine before too. Logically, why should I add to the uncomfortable feeling of revision with the uncomfortable feeling of guilt? I’m just making it worse for myself. It’s said that procrastination is self-sabotage, but that’s not true: guilt is self-sabotage. You gain nothing and lose a lot when you give in to the feeling of shame. So here’s to making a concerted effort to push the guilt away and trust yourself to get the work done.