Anxiety and Procrastination

Anxiety and Procrastination

How to Get Started on Tasks You’ve Been Avoiding 

There are many reasons why we procrastinate, but one that comes up often is procrastination from anxiety and worry. It’s more than doing things you don’t want to do.  I mean, who really looks forward to doing uninteresting, boring or tedious tasks. It is way more fun or fulfilling to do things you like. Anxious avoidance related to procrastination has more to do with other feelings like self-doubt, fear of being criticized or judged, fear of not doing it right, not knowing exactly how to do something, or maybe a belief you need to do it perfectly.  It is easier to put it off for the time being and attend to other tasks that also need to be done.  The problem is, when we do not prioritize the task we are procrastinating, we risk the problem of running out of time to do it or face other uncomfortable consequences.  And anxiety builds. For example, when we put off the task of paying a bill, we may end up paying extra fees or getting the water or electricity turned off. This reinforces the threat response and then we develop a whole aversion to paying bills. The problem grows.

How can we face these obstacles so we can just do it already?

1.      Understand the “why.”  Look into what the issue is and name it.  Naming the feeling or thought gives us some distance from it and allows for problem-solving.  Do you not have the resources you need to start?  If so, plan a time to get the information or items you need.  Self- doubt? Remember times where you have successfully completed a task that you procrastinated and how good it felt to get it done.

2.     Schedule a time to do it whether you are motivated to do it or not.  A common pitfall is to wait for the ”right” time and then come up with reasons why not to start it. “I’m not feeling like it” is another common reason. If things were left to us feeling like it, or being in the mood, it may never get done. Anxiety loves to avoid- don’t give into it.

3.     Start small and think about one thing you can do to begin the process.  You could set a short amount of time, like 10 or 15 minutes.  After that time, you can assess the next step, continue if you would like or schedule another time to tend to it. 

4.     Positively reinforce any progress on doing the task.  This can be rewarding yourself for working on it through positive self-talk or doing a pleasurable activity.  I enjoy making myself a cup of tea or reading an interesting piece of literature after doing something I’ve been putting off.

5.     If overwhelmed by the enormity of the task, break it down into less intense steps.  For example, if the task is cleaning the garage, just pick one part of it to tackle.

6.     Limit distractions.  Find an environment that is more conducive to productively working on task.  Silence your phone or put it in a different place.

7.     Get support.  A friend, family member or coworker can keep you accountable and help you stick with a commitment.  Or if you are confused on how to proceed with a task, ask for support.  A contractor may be a go to for finishing a home project.  An anxiety specialist can be someone who can help guide you more specifically with mental and emotional issues to get you out of the weeds.

8.     Use kindness and self-compassion as you proceed.  Rick Hanson, an anxiety specialist, suggests “getting on your own side.” When anxious, the inner critic gets extremely loud telling us all sorts of negative things about us and this only leads to us putting it off longer.  Remind yourself that you have been through tough times with this before and had successes, that you have strengths and problem-solving abilities to employ as you do the tasks when anxiety ramps up.

Procrastination and anxiety are challenging to live with but with time and practice can take a back seat in your life, leaving you with greater peace and satisfaction.  As an anxiety therapist in Orange County, CA, I enjoy helping with people who struggle with anxiety and procrastination. Contact me (714) 941-2257 or email movemountainstherapy@gmail.com to schedule a free 15 minute consult to begin seeking relief from anxiety and get to the activities you enjoy.