top of page
Search

The 'lazy' myth: 5 Strategies to Overcome Procrastination

  • Writer: Joanna Buckland
    Joanna Buckland
  • Aug 13, 2024
  • 5 min read

Updated: 2 days ago


Procrastination Isn’t Laziness — It’s a Signal

The meaning of procrastination is often linked to laziness, a lack of discipline, or poor time management. But the truth is far more nuanced and much more human. Procrastination is defined as the act of delaying or avoiding tasks, even when we know it might come at a cost. It might lead to missed deadlines, strained relationships, or lost opportunities. But behind the delay is rarely idleness. In fact, for many, procrastination is a quiet battle playing out beneath the surface, one that’s wired into the way we regulate stress, process emotion, and protect ourselves from threat.

You’re Not Alone

For one in five people, procrastination is a daily struggle that seeps into every part of life- personal, professional, and everything in between. And for a staggering 70%, it’s something that happens at least “sometimes” or more. In other words, if you’re stuck, you’re in good company.

Procrastination is not a flaw. It’s a response.


The Myth of Laziness:


It’s not about being unmotivated or careless; it’s a form of avoidance, often deeply linked to our nervous system.

Emerging research in neuropsychology suggests that when we procrastinate, the brain is doing something surprisingly complex. It evaluates a task, senses risk — maybe failure, shame, or overwhelm, and chooses to delay action; a common defence mechenism protecting us from that discomfort. This is especially common in people with perfectionist tendencies, an anxiety disorder, or an active internal critic.

When we experience high levels of pressure, the stress hormone, cortisol, increases which can make us more likely to:

  • Avoid tasks that feel risky

  • Struggle with focus, even when we want to get things done

  • Find ourselves in cycles of delay and guilt, which increases stress, making action harder

So it’s not a lack of willpower. It’s an internal alarm saying, “The risk of a negative outcome is too much right now.”


And when we understand procrastination this way; as a self-protective response rather than a moral failure — we can begin to meet it with curiosity instead of shame.



Why We Might Procrastinate: Exploring the Underlying Causes


  1. Deficit of Energy:

Mental and Physical Exhaustion: When we’re physically or emotionally drained, the brain delays tasks that require significant effort because it perceives that we lack the resources to complete them effectively. This is particularly common for individuals dealing with chronic stress or mental health issues like depression, where fatigue and low energy levels make even simple tasks seem overwhelming.

Signs: Constant fatigue, difficulty starting tasks that require effort, and a tendency to delay tasks until you "feel better" or "have more energy."

2. Fear of Negative Consequences:


Anxiety and Fear of Failure: Anxiety is a major driver of procrastination. When faced with tasks that trigger anxious feelings, such as fear of failure or judgment, individuals may procrastinate to avoid these distressing emotions. This may account for why students, who are continually assessed are among the highest reported population studies for procrastination, with 75% describing themselves as habitual procrastinators. Unfortunately, this avoidance behaviour only increases anxiety over time, creating a vicious cycle that can be difficult to break.


Signs: Avoiding tasks that could lead to criticism, difficulty making decisions, and feeling paralysed by the fear of making mistakes.


3) Perfectionism: The All-or-Nothing Thinking


Analysis Paralysis: Perfectionism often manifests as all-or-nothing thinking, where anything less than perfect is deemed unacceptable. This mindset can lead to chronic procrastination because the thought of delivering anything less than perfect can be paralysing. The need for perfection can be so overwhelming that it results in inaction, as the individual avoids starting a task they fear they won't meet their high standards.


Signs: Spending excessive time on minor details, reluctance to start tasks unless conditions are "ideal," and repeatedly postponing tasks due to fear they won’t be done perfectly.


4) Task Aversion:


Avoiding Unpleasant Tasks: If a task is particularly unpleasant or boring, the brain may delay starting it simply because it doesn’t want to engage in something unenjoyable. This is common with mundane tasks like paperwork or chores, where the perceived pain of the task outweighs the perceived benefits of completing it.


Signs: Frequently postponing tasks, you find boring or unpleasant, avoiding specific tasks while completing less important ones, and feeling a sense of dread when thinking about certain responsibilities.


5) Trauma Response: Feeling Stuck


Physical and Psychological Paralysis: For some individuals, particularly those with a history of trauma, procrastination can be a response to unresolved trauma. The brain and body may experience a disconnect, where there's a desire to move forward, but physically or mentally, something is preventing progress. This can be particularly challenging because it feels as though you're unable to act despite wanting to.


Signs: Feeling physically or mentally "frozen" when trying to start a task, experiencing a strong urge to complete a task but being unable to begin, and avoiding tasks that trigger memories of past trauma.



Breaking the Cycle: Strategies to Overcome Procrastination

Understanding that procrastination is not just about being lazy is key to addressing it. It’s a complex behaviour

rooted in our brain’s natural tendencies to avoid pain, conserve energy, and seek pleasure. By recognising the underlying reasons for procrastination—whether it’s fear, low energy, or the pursuit of perfectionism—we can begin to develop strategies to overcome it:


  1. Set Realistic Goals: Break tasks into smaller, manageable steps to reduce the feeling of being overwhelmed.

  2. Address Anxiety: Use mindfulness techniques or therapy to manage anxiety and reduce the fear associated with certain tasks.

  3. Combat Perfectionism: Focus on progress rather than perfection. Accept that mistakes are part of the learning process.

  4. Improve Energy Levels: Prioritise self-care, ensuring you get enough rest, exercise, and nutrition to maintain your energy levels.

  5. Seek Support: If procrastination is linked to

    deeper mental health issues, consider seeking

    help from a counsellor or therapist.

A Final Word: When Procrastination Runs Deeper

For some, procrastination is simply a frustrating habit. For others, it’s a signal of something more.

If you’re finding that procrastination is taking over your day-to-day, not just once in a while, but consistently affecting your ability to function, focus, or engage, it’s worth considering whether something deeper might be going on. This isn’t about blame. It’s about understanding the full picture so you can respond with the right kind of support.

Here are a few ways procrastination can be shaped by mental health:


Anxiety:

Anxiety is a significant driver of procrastination. When individuals are confronted with tasks that trigger anxious feelings—such as fear of failure or judgment—they may procrastinate as a way to temporarily avoid these distressing emotions. Unfortunately, this avoidance behaviour only exacerbates anxiety over time, creating a vicious cycle where the anxiety leads to more procrastination, which in turn increases anxiety further.


Depression:

For those dealing with depression, procrastination can be particularly challenging. Depression often comes with symptoms like low energy, lack of motivation, and feelings of hopelessness, all of which can contribute to procrastination. The tasks at hand may seem so overwhelming that the brain opts for inaction, further deepening the depressive symptoms and making it even harder to break out of the cycle of procrastination.


Obsessive-Compulsive Disorder (OCD):

Perfectionism, a trait frequently associated with Obsessive-Compulsive Disorder (OCD), is another common cause of procrastination. The need for everything to be perfect can paralyse action, as the individual fears that any step they take might not meet their impossibly high standards. This fear of imperfection can result in chronic procrastination as a way to avoid the discomfort of not achieving perfection.


For more support on mental health, contact us today to find out how we can help, or follow us on social media where we share resources, helpful tips, and information.

References:

 
 
 

Comments

bottom of page