Modeling Procrastination Process…


Hello. I’m wondering if you can help me understand procrastination and the model. So I see how procrastination (inaction) can be caused by fear, apathy, doubt, etc. – for example:

C – Task
T – I know I’m going to screw this up!
F – Fear
A – Distract by eating, social media, etc.
T – I screw up the task by NOT doing it

But, for me, at some point – especially if there’s a deadline with someone (boss, friend counting on me, spouse, family member, etc.) who expects the task to be done, I’m more fearful about what I’ll make the undone task mean (“They hate me. I’m terrible. I’ll lose this job”) – so I launch into action and get it done. So a negative feeling in the first model causes inaction – but what’s the emotion in the 2nd model that causes action? Does it have to be a positive emotion? Because I believed you can’t get a positive result from a negative emotion.

C – Task
T – If I don’t do this today, I’m going to get in trouble!
F – Fear
A – I quickly do the task
R – I get the task done today

Now – I suspect I’m mixing my models. But I’m wondering if you can point me in the right direction. My C is still the task, but what is the ACTUAL positive emotion (and maybe thought, too) that is driving the action of task completion?

C – Task
T – I have to get this done right now
F – Certainty
A – I take the action
R – I get this done right now

Can you have both a model with “Fear” – from a thought of “If I don’t do this now, I’ll be judged, hated, lose job” … and then ALSO have another model where you have a positive thought “I can do this now, I must do this now, this must be done” – which creates certainty and therefore action?

I guess I’m just trying to figure out how to model my own procrastination habit – so I can be more aware of not only why it comes up – but also why it changes direction from inaction to action – and it’s a bit murky to me still. Thanks!