The Psychology Of Procrastination: Unlearning Our Habits

Procrastination, or the act of delaying tasks that need to be accomplished, can significantly impact productivity and overall mental health. While many people tend to procrastinate occasionally, persistent procrastination can be the result of harmful habits or a symptom of an underlying mental health condition. In either of these cases, working with a licensed therapist can be beneficial. An easy way to connect with a mental health professional may be by joining an online therapy platform.

Procrastination and mental health

People may procrastinate for a variety of reasons that are typically not causes for concern. Boring tasks, tight schedules, and a desire to use one’s time for something else can all lead to putting off important responsibilities. 

Some ways in which procrastination may relate to mental health conditions include the following.

Depression

Individuals living with depression often struggle with a lack of motivation, persistent sadness, and a loss of interest or pleasure in activities they once enjoyed. These negative emotions can result in an overwhelming desire to put off tasks, potentially creating a vicious cycle of procrastination and increasing feelings of guilt. 

Attending therapy to stop procrastination may have several downstream benefits on symptoms of depression. Procrastination is often linked to reduced mindfulness and increased rumination and brooding, which can lead to more severe depressive symptoms. By reducing procrastination and related behaviors, individuals may be able to restructure negative thought patterns, lessen feelings of guilt and anxiety, and improve their mental well-being.

Bipolar disorder

Bipolar disorder, typically characterized by periods of depressive lows and manic highs, can also contribute to procrastination. During manic episodes, individuals might take on multiple tasks but find it challenging to follow through. During depressive episodes, the motivation to complete these tasks might be severely lacking, leading to procrastination.   

Psychosis

The word “psychosis” is often misunderstood. It generally refers to a collection of symptoms involving a disconnection with reality. These may include delusions, hallucinations, and disorganized thinking, which can disrupt a person’s ability to carry out tasks efficiently. 

Recognizing symptoms and seeking early treatment

Understanding potential underlying mental health conditions and recognizing common symptoms of procrastination can be a helpful step toward managing this potentially harmful habit. Early treatment can mitigate symptoms, build self-compassion, improve quality of life, and enhance productivity. 

If you or your family members notice signs of these conditions, such as a depressed mood, psychotic episode, or drastic mood swings, it can be crucial to reach out to a mental health professional. Treatment for these conditions often involves a combination of medication and therapy, although every situation tends to be different. 

Antipsychotic medications may be prescribed in the case of psychosis, along with cognitive-behavioral therapy to manage symptoms. For depression and bipolar disorder, a combination of antidepressants, mood stabilizers, and psychotherapy can be beneficial. Only start or stop medication under the guidance of a licensed medical professional, and keep in mind that it may not always be the most effective or helpful treatment method.

Therapeutic techniques to unlearn procrastination habits

Regardless of whether there’s an underlying mental health condition or not, certain cognitive techniques can assist in breaking the cycle of procrastination. One such technique may be “timeboxing,” in which tasks are typically broken down into manageable chunks with designated time slots for completion. This can make overwhelming tasks seem more manageable, possibly reducing the impulse to procrastinate.

Another effective strategy may be the “two-minute rule,” which says that if a task can be done in two minutes or less, you should complete it immediately. This method might be useful for those who have trouble starting tasks and can reduce the backlog of work that tends to pile up while procrastinating. 

Overcoming procrastination

Procrastination can be a difficult habit to break. However, you may be able to manage your time more efficiently by engaging in the practices discussed below.

Build self-compassion

Self-compassion can play a crucial role in overcoming procrastination, especially when linked with mental health concerns. Instead of jumping to self-criticism and guilt, embracing self-compassion usually involves acknowledging that everyone struggles and that it's okay not to be perfect. 

Recognizing that procrastination can be a common human experience may alleviate the pressure to be continuously productive and reduce the impulse to delay tasks.

Positive self-talk can also be a powerful tool in overcoming procrastination habits and reducing self-defeating behavior patterns. By replacing self-defeating thoughts like "I can't do this" with positive emotions and phrases, such as, "I can handle this one step at a time," you can equip yourself with an immediate sense of self-confidence and motivation, which may make it easier to start tasks. 

Create a supportive environment for change

Creating a supportive environment can also make a significant difference in overcoming procrastination habits. This might involve seeking support from friends, family, or mental health professionals. It could also mean making physical changes to your work environment to reduce distractions and promote focus.

People who procrastinate tend to start the procrastination cycle with the anticipation of a challenging or undesirable task, followed by the urge to avoid it. This avoidance may provide temporary relief but may ultimately result in feelings of guilt and stress as the task remains incomplete. Understanding this cycle can provide valuable insight into the triggers and emotions that fuel procrastination, allowing you to address these root causes effectively.

Practice holistic wellness

Practicing holistic wellness practices, like mindfulness, can be an effective strategy to combat procrastination. Mindfulness generally encourages you to stay present and engaged with the task at hand, rather than getting caught up in future anxieties or past regrets. It tends to promote acceptance of the current moment, which can reduce feelings of overwhelm and make tasks seem more manageable.

Mindful exercises, such as yoga and tai chi, can also be beneficial in reducing procrastination. Physical exercise is often overlooked as a strategy to combat procrastination because, at first glance, it might not seem to have a link. However, regular exercise can improve mental health by reducing symptoms of depression, anxiety, and stress. As these symptoms lessen, you may find your tendency to procrastinate decreases, too. 

Nutrition and sleep can also play a crucial role in mental health. A balanced diet rich in essential nutrients can boost brain function, improve mood, and increase energy levels, all of which can reduce procrastination. In addition to this, lack of rest can affect your mood, energy levels, and ability to concentrate, which may contribute to your tendency to procrastinate. Ensuring you maintain a regular sleep schedule and practice healthy sleep hygiene can improve your mental health and reduce habits associated with procrastination.

The role of therapy in overcoming procrastination

Whether it stems from an underlying mental health condition or avoidance of unpleasant tasks, procrastination can be a challenging habit to overcome. If you find yourself putting off important tasks and see that this habit is negatively impacting your life, a mental health professional can help. They may equip you with strategies to improve motivation, manage your time, and create a healthier relationship with work and tasks. 

Benefits of online therapy

If you’re already pressed for time, it may be difficult to make it to in-person sessions with a therapist. With online therapy platforms like BetterHelp, you can meet with your provider whenever it’s convenient for you. With the ability to connect through video chats, phone calls, or in-app messaging, online therapy can empower you to take the therapeutic experience into your own hands. 

Effectiveness of online therapy

Online therapy can be equally as effective as face-to-face therapy for addressing different mental health conditions and life concerns. In one study, researchers assessed the efficacy of an internet-based cognitive-behavioral therapy (CBT) program for procrastination and found that the intervention was generally beneficial for those experiencing “difficulties due to delayed tasks and commitments.” CBT is a therapeutic approach that often helps individuals identify and change destructive thought patterns that can lead to unhelpful behaviors, such as procrastination.