Getting things done on a day-to-day basis can be a constant uphill battle for a lot of people. Those who struggle with chronic procrastination often find themselves in this spot all the time and see their life slowly falling apart. Nevertheless, overcoming chronic procrastination is possible with the help of mental health professionals and strong support systems.
What Is Chronic Procrastination?
If you Google the word procrastination, you will likely find similar and almost identical definitions across all the websites. The explanation is usually something like, procrastination is the act of postponing or failing to complete a task on time, while diverting attention to lower priority tasks or activities. You will also learn that most of us procrastinate at one point or another, even though we know this eventually will make matters worse. According to psychology professor and leading expert in the study of procrastination, Dr. Joseph Ferrari, “Everyone procrastinates but not everyone is a procrastinator.”1
Procrastination may be situational for some people. However, for about 20% of adults around the world, procrastination is habitual, and thus, chronic.13 Chronic task-avoidance can be distinguished from regular procrastination when it converts into a repetitive and pervasive behavioral pattern affecting crucial life domains such as work, school, personal relationships, finances, and health, among others.9
At the core of chronic procrastination is a continual sense of discomfort accompanied by an inability to regulate deep emotional triggers. Thus, becoming the only means of coping. Furthermore, task-avoidance can be debilitating to someone’s overall well-being. The momentary relief of putting off a task is short-lived and outweighed by physical issues like digestive problems, headaches, or hypertension, and psychological issues like increased stress, feelings of guilt and shame, and negative sense of self.14
Mental Health Diagnoses That May Influence Procrastination
While chronic procrastination is not a mental disorder, it can be a symptom of other challenges. Procrastination has been associated with numerous mental disorders like anxiety, depression, and ADHD.1,2,3,4,5,10,12,13,14 A thorough understanding of this self-destructive behavior can shed some light into contributing factors that can exacerbate it and/or shape it into a chronic condition.
ADHD
There are numerous studies that sustain a strong link between ADHD and procrastination. Individuals with ADHD have an impairment with their executive functioning. These studies suggest that factors like distractibility, poor concept of time, and inability to initiate tasks, especially when they are difficult result in procrastination.1,2,3,5,10
Anxiety
Procrastination can be interconnected with anxiety. For many people anxiety and stress can increase procrastinating behaviors. By the same token, task-avoidance can trigger overwhelming anxiety, fear, and worry. This loop can feed off each other creating self-doubt, decreasing self-confidence, and delaying important decisions which further intensifies the anxiety.3,7,12,14
Depression
Depression also has a close association with procrastination. A person who suffers from depression usually experiences overwhelming emotions of sadness, ruminating thoughts, and lack of energy. These symptoms make exceedingly difficult for a depressed individual to concentrate and start or finish a task.3,4,14
5 Ways to Overcome Chronic Procrastination
Chronic procrastination is incredibly emotionally and mentally exhausting. It can deprive a person from enjoying special moments and being in the present. Nevertheless, this chronic avoidance is alterable.1 With thoughtful planning, taking action, reaching out to available supports, and getting professional help, you can effectively cope and conquer chronic procrastination.
1. Monitor Your Behaviors & Gather Information
Knowledge is power. Start becoming more aware of behaviors, thoughts, and feelings, then monitor and document them.
What to Consider:6,8
- Behaviors: Are you consistently avoiding certain tasks or responsibilities? Are you unable to stick to those tasks or projects?
- Consequences of these behaviors: Which aspects of your life are being negatively impacted by these behaviors?
- Identify the triggers: What situations, irrational thoughts, self-doubt, or fears are causing or triggering your procrastination?
- Frequency: How often is this happening?
If you have a co-occurring mental health concern that is playing a role in your procrastination, research your condition online or talk to someone knowledgeable in the field. Get family or close friends on board by asking for honest feedback: Do they see you struggling? Are they directly being impacted by your actions and behaviors?
By gathering information from yourself and other resources you can acquire direction on how to proceed and carefully map a plan of action.
2. Get Professional Help
Anyone feeling they may need more structure and/or a higher level of care-type of approach can benefit from psychotherapy. Reaching out to a counselor and entering therapy can be highly effective for individuals struggling with chronic procrastination.
Individual therapy is a great option; whether it is face to face or online. Through therapy one can gain direct access to a professional who can assess your situation and offer effective interventions tailored to your specific needs.
3. Stay Focused on Your Strengths
Once areas of struggle are identified, draw upon your own strengths, and gather the necessary tools and/or resources to achieve success in combating chronic procrastination.
Things to consider:
- Commit to modifying the undesirable behaviors- this must be always present.
- Get access to self-help books/ workbooks.
- Register for a self-help workshop or webinar.
- Join a support group or Facebook page for procrastinators.
- Process your thoughts and feelings with close friends and family.
- Journal- detox your mind and write down your thoughts, feelings, struggles and challenge any irrational thoughts.6
Some people feel empowered by using their own abilities and strengths to work through obstacles, whether through self-help tools, attending support groups, reaching out for help, or implementing healthy coping tools in their life. This will not just help chronic procrastination but increase self-confidence as well.
4. Manage Your Stress
Having to start and complete a task, tending to important personal/health related/financial/home/work responsibilities, making important decisions or anything that requires the ability to problem solve can be stressful. If we are not efficiently managing our stress levels, we will more than likely avoid these all together. Managing our stress can significantly benefit addressing our day-to-day responsibilities and prevent chronic procrastination.7,11
Here are some tips for stress management:11
- Spot signs of stress such as feeling tired, on edge or sad, lack of sleep and increase in alcohol/substance use.
- Take care of yourself by tending to your physical health, engaging in regular exercise, and incorporating relaxation practices in your life.
- Have realistic expectations regarding your goals and priorities.
- Maintain social connections and supports.
5. Develop a Maintenance Plan
Creating a maintenance plan will enable a person to sustain their progress and newly acquired coping mechanism in the long-term. Being mentally prepared for possible obstacles can help prevent setbacks.
What to consider when developing your maintenance plan:
- Certain obstacles can hinder progress and resurface struggles around your chronic procrastination. Thinking of potential triggers can mentally prepare you.
- Keep up with healthy routines (sleep, eating and exercise) to maintain an overall well-being.
- Continue to implement healthy coping mechanisms and stress management skills.
- Stay connected with your supports to maintain motivation and build a level of accountability.
- Know when to reach out for a higher level of care (therapy) if the chronic procrastination starts to become unmanageable.
When to Get Professional Help for Chronic Procrastination
As with any other mental health related condition, professional assistance is necessary when a person’s chronic procrastination is a repetitive behavioral pattern that triggers a significant impairment in various dimensions of functioning. According to Dr. Ferrari, “If you find that you procrastinate so often, in all areas of your life…then this is a problem.”13
Chronic procrastination has been linked to certain personality and psychological disorders. Therefore, if you suspect the presence of a more serious underlying issue, seeking an evaluation from a mental health expert or psychiatrist is recommended.
There seems to be a societal presumption that procrastination is equivalent to laziness, poor time-management skills, or lack of willpower. Through therapy, a person will obtain accurate information regarding this condition and gain more self-awareness into their symptoms. Furthermore, getting treatment can be crucial in preventing a psychological deterioration or the emergence of a more severe mental disorder.
Who Should I Consult for Help in Overcoming Chronic Procrastination?
Decades of research about procrastination has given the mental health community a different perspective on the complexity of this self-defeating behavior.14 This can be encouraging for those wanting to conquer their chronic procrastination. Individuals seeking treatment ought to consider various types of mental health professionals like a licensed mental health counselor, clinical social worker, or psychologist.
Once in counseling people can expect weekly sessions with their therapist. This therapeutic environment provides a safe space allowing individuals the freedom to explore and identify specific problem areas. The client and the therapist work together in addressing these issues and developing practical strategies to deal with and overcome chronic procrastination.
Using the Cognitive Behavioral Therapy (CBT) approach can be highly effective for treating chronic procrastination. By employing a variety of CBT interventions, a trained counselor enables their client to recognize and reframe faulty thought processes that affect the way they feel and react. The main goal is to empower the individual as he or she eventually replaces these undesirable patterns of chronic procrastination with healthy habits.8
How to Find a Therapist
Anyone interested in finding a therapist to address their issues with chronic procrastination could explore options on an online directory, through local social or community organizations, or by consulting a health care provider. People struggling with chronic procrastination who adhere to their treatment plan can have a positive outcome within a few months. However, individuals whose chronic procrastination is related to a more serious mental health disorder like ADHD, depression, or anxiety, may need a longer period in therapy.
Like any other forms of therapy, the cost of treatment focused on overcoming chronic procrastination may vary. These charges can range from $50 to $150 per session without health insurance coverage. With a health insurance plan covering behavioral health, the out-of-pocket costs per session might be noticeably lower.
Resources for People Dealing With Chronic Procrastination
For many individuals, chronic procrastination is a real problem. If you are struggling with chronic procrastination, you are not alone.
There are several organizations devoted to providing support, including:
- American Psychological Association: promotes advancement in psychology to benefit society and improve lives in a variety of mental health related topics including procrastination.
- Lifehack: Lifehack experts deliver inspiration, practical tips, and free training to those seeking to overcome procrastination and desiring to reach their life goals.
- The Organization Against Chronic Procrastination: Offers free information on procrastination, support, and online resources.
- Procrastinators Anonymous: A community of men and women supporting and helping each other in their journey of recovery from chronic procrastination.
