"Procrastination Isn't Laziness - Here's What It Really Is and How to Overcome It
By Maddy Sims, LAPC
This post is for informational purposes only and does not constitute clinical advice or establish a therapist-client relationship. If you are in crisis, please call or text 988.
Do you have that one item on your to-do list that you're struggling to get done? It may even be more than one thing. Maybe an email to write, a phone call to make, an appointment to set up, or an assignment to complete. But for some reason it sits on your to-do list, gnawing at you instead.
You might even say to yourself why can’t I get this done, this is a quick/easy thing to do, I’ll be relieved once it’s complete. This inability to complete the task isn’t a personal failure or laziness. Procrastination is our body and mind’s way of avoiding discomfort. But it leaves us feeling stuck in a cycle of discomfort. Maybe the task feels daunting, emotionally exhausting, physically exhausting, or anxiety inducing. We may worry about messing it up or looking silly. So what are our next steps when managing procrastination?
Be compassionate towards yourself: This is not laziness, it's your body and mind's security system telling you to freeze. Speak kindly to yourself. Take time to acknowledge the discomfort. What’s specifically holding us back? Am I worried about doing it perfectly? That’s okay, it doesn’t have to be done perfectly. Am I worried it's going to be physically or mentally exhausting? No worries, I can give what energy I have to it. Does the task involve doing something that makes me anxious? I’ve done hard things before, I can do them again. Leaning into the guilt we feel can add pressure onto the task itself. Instead, try giving yourself some grace.
Chunk it: Break the task into smaller pieces. This could be breaking down an assignment into manageable sections or writing down what you need to know/say before a phone call. If you have multiple things to get done, list them from easiest to hardest. Start with the easiest tasks first. Building confidence and momentum can make the harder tasks feel less big.
Or break up your time with the Pomodoro Technique. This involves working for 25 minutes and then taking a five minute break. Smaller tasks can be combined together for one 25 minute session. Larger tasks can be broken into sections that will be completed 25 minutes at a time.
Try not to overwhelm yourself: Whatever you’re able to get done is an accomplishment. You don’t need to get everything done at once. Instead, build in time to relax. Overwhelming ourselves when we are already struggling can feed into the cycle of discomfort. Take a few minutes to breathe and feel proud of yourself for making progress.