How to Deal With Chronic Procrastination & When to Get Help

What Is Chronic Procrastination?

Procrastination is the act of postponing or failing to complete a task on time, while diverting attention to lower priority tasks or activities. Procrastination may be situational for many people. However, for about 20% of adults around the world, procrastination can become chronic.¹ 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.²

At the core of chronic procrastination is a continual sense of discomfort accompanied by an inability to regulate emotional triggers, becoming the only means of coping. Unfortunately, avoidance coping 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.³

Symptoms of Chronic Procrastination

Chronic procrastination symptoms vary by individual, but might include:

• Prioritizing less important tasks
• Convincing yourself that certain tasks are not important
• Distracting yourself with pleasurable activities
• Believing that completing a small amount of a large task is good enough
• Not holding yourself accountable for completing work
• Making excuses for yourself to not do something

Mental Health Diagnoses That May Influence Procrastinationn

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.^{4 ,5} A thorough understanding of this self-sabotaging behavior can shed some light into contributing factors that can exacerbate it and/or shape it into a chronic condition.

ADHD & Procrastination

There are numerous studies that sustain a strong link between ADHD and procrastination. Individuals with ADHD, even adults with ADHD that have been previously undiagnosed, have an impairment with their executive functioning. These studies suggest that those with ADHD deal with factors like distractibility, poor concept of time, and inability to initiate tasks, especially when they are difficult—often resulting in procrastination.^{5 ,6 ,7}

Anxiety & Procrastination

Procrastination can be interconnected with anxiety. For many people, anxiety and stress can increase procrastinating behaviors. By the same token, avoidance behaviors often caused by anxiety 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 ,5 ,8 ,9}

Depression & Procrastination

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 ,5}

11 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.¹⁰ With thoughtful planning, taking action, reaching out to available supports, and getting professional help, you can effectively cope and conquer chronic procrastination.

Here are 11 ways to overcome chronic procrastination:

1. Start With Self-Compassion

Sometimes the path to change starts with self-acceptance. Generally, people do not wish to procrastinate or be a procrastinator. Instead, it is a sign of a greater issue. Work to understand the root of your procrastination, and cut yourself some slack. Practicing self-compassion can set you on the path to success.

2. 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:¹¹

• 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.

3. Challenge False Beliefs

Many of the beliefs you have about yourself, work, and task completion could be mildly incorrect or completely wrong. These will stand in the way of your ability to overcome procrastination. Start by taking an inventory of your common beliefs and how they impact your procrastination. Test them for accuracy and work to change your self-talk to something more positive.

4. 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.

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.

5. Give Yourself Deadlines

If deadlines imposed by someone else are the issue, you may need to give yourself alternate deadlines. Deadlines created by others can trigger a form of defiance in you, and your natural response might be to challenge the system in order to feel a sense of power and control. Setting your own deadline puts the control back in your hands. Even if the deadline varies by a few hours, it could be enough to change your habits.

6. Rotate Between Two Tasks

For some people, sustaining attention for an extended period just is not possible. If this is the case for you, you could benefit from rotating your attention between two tasks. Set a timer and commit your focus to one thing solely and then to another. This process helps to keep the information novel and engaging.

7. 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 you are not efficiently managing your stress levels, you will more than likely avoid these important tasks altogether. Managing your stress can significantly benefit addressing your day-to-day responsibilities and prevent chronic procrastination.^{8 ,12}

Here are some tips for stress management:¹²

• 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 support

8. Use Positive Social Pressure

Peer pressure too often gets a negative reputation, but in this case, having someone keep you accountable could offer a major boost. Let a friend or family member know about the situation you’re in and ask for assistance. They could offer anything from a few kind words to major incentives for your efforts. Just be sure to provide guidance about the best types of motivators to keep you on task.

9. Try the Pomodoro Technique

The Pomodoro technique is a specific multistep program that helps you decide on a task, work on it for a set time (usually 25 minutes), and then take a short break when that time interval is completed. This method teaches you to be focused for a period to build your efficiency.

10. Seek Appropriate Training When You Need To

Some people procrastinate because they lack focus or attention, but other people procrastinate because they lack skills. If you find yourself stuck in a situation, seek feedback and additional training to make yourself ready for the task before jumping in.

11. 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. 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.

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?

People 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 or bi-weekly sessions with their therapist. The therapeutic environment provides a safe space, allowing for 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.

Cognitive Behavioral Therapy (CBT) 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 they eventually replace these undesirable patterns of chronic procrastination with healthy habits.¹¹

How to Find a Therapist

Anyone interested in finding a therapist to address their issues with chronic procrastination could explore options on an online therapist 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, those whose chronic procrastination is related to a more serious mental health disorder like ADHD, depression, or anxiety, may need a longer period in therapy.

The cost of therapy 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.