Procrastination is a habit that has plagued many individuals, causing them to put off tasks or responsibilities that need to be handled. It’s a problem that often leads to feelings of anxiety and stress.
Individuals often link procrastination and anxiety, with one causing the other. In this article, we’ll explore the psychology behind this connection and how you can overcome it.
Psychology of Procrastination
Procrastination is the act of delaying or putting off tasks that require action, often until the last minute. It’s a learned behavior that a variety of factors can trigger, such as fear, boredom, or lack of motivation.
Sometimes, procrastination can result from poor time-management skills or anxiety, which we will discuss in depth later.
The root of procrastination is sometimes a desire to avoid discomfort — discomfort that comes from engaging in tasks that might be challenging or unpleasant.
People procrastinate on tasks that are difficult, lengthy, or require a lot of effort. By putting off these tasks, we hope to achieve some emotional relief from the discomfort of tackling them.
On the surface, procrastination might seem like a harmless or even a clever way to manage stress. It can, however, create additional stresses and anxiety when we realize that we have to complete the task.
Procrastination can also lead to self-doubt, low self-esteem, and feelings of guilt that stem from putting off important work.
Psychology of Anxiety
Anxiety is a natural response to stress, but it becomes a problem when it affects our ability to function properly. Excessive and persistent worry, dread, or fear that interfere with daily activities or relationships often characterize anxiety disorders.
There are several types of anxiety disorders, including generalized anxiety disorder, social anxiety disorder, panic disorder, and phobias. Although anxiety can debilitate, humans need it to help them cope with their environment.
Anxiety prompts us to take action or avoid dangerous situations by releasing hormones, such as adrenaline and cortisol. These hormones give us the energy and focus required to deal with the situation.
Connections Between Procrastination and Anxiety
There are many reasons that procrastination and anxiety go hand in hand. To begin with, avoidance behaviors often trigger anxiety.
When we procrastinate, the task at hand grows in our minds, and it becomes more daunting. This makes it hard to start or complete the task, leading to negative self-talk and stress.
Procrastination can lead to poor time-management skills, making it difficult to prioritize tasks effectively. This creates a vicious cycle of not getting things done, where anxiety and stress take over, leading to further delays and procrastination.
Anxiety may be the root cause of procrastination, particularly in individuals with anxiety disorders. Fear of failure or fear of making mistakes can lead to feelings of inadequacy.
It also makes starting tasks seem harder than they are. This fear may also result in a lack of motivation or focus, further exacerbating the problem.
Tips for Breaking the Procrastination-Anxiety Cycle
Breaking the procrastination-anxiety cycle requires a combination of self-reflection, time-management skills, and anxiety-management techniques. Here are some tips to help:
1. Identify the root cause of your procrastination. Try to understand your emotions and triggers to develop a plan.
2. Practice good time-management skills. Break large projects into smaller, manageable tasks to avoid feeling overwhelmed.
3. Create a schedule or to-do list to make sure you stay on track with your tasks.
4. Practice self-care and anxiety-management techniques, such as meditation, deep breathing, physical exercise, or seek help from a trusted Hypnotist or Coach.
While most hypnotists are not medical practitioners and don’t address “anxiety”, they do provide support for stress management practices that can help you feel more in control and feel less anxious.
5. Celebrate your small wins by rewarding yourself along the way. This can help you stay motivated and energized.
Final Thoughts
Procrastination and anxiety are common problems that can lead to significant challenges in our personal and professional lives.
Understanding the relationship between procrastination and anxiety and implementing practical strategies to overcome them can help you break the cycle and achieve your goals.
Remember, it’s essential to take charge of your thoughts and emotions to manage your anxiety and get the job done.
About the Author
Anthony M. Davis is a Certified Leadership, Success and Stress Coach. He is a clinically trained Board Certified Hypnotherapist.
He has earned a national reputation for his Transformative Life Centering work with clients from across the nation. His unique approach helps clients remove underlying fears and triggers, and then through coaching, helps them pursue and accomplish life and career goals.
He provides coaching and Hypnotherapy sessions remotely through Zoom. If you have challenges with procrastination, Contact him HERE to create the life change you desire.
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In a Prior Career…
Immediately following 9/11, Mr. Davis was the creator and publisher of the Homeland Security Report (before there was a Dept. of Homeland Security). His audience was law enforcement, first responders, and security professionals reaching thousands of readers across the U.S. He published the HSR for 12-years before focusing on global sciences & technology, and cyber.
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