Overcoming Procrastination: Signs, Causes, and Coping Mechanisms 

We have all experienced that dreaded feeling in the pit of our stomachs when we realize that we haven’t done the work we were supposed to do and time has run out. If it happens occasionally, we tell ourselves “Never again.” Unfortunately for those prone to procrastination, this becomes a never-ending, vicious cycle.

Procrastination is a term used to describe the habit of postponing important tasks that need to be done despite the negative consequences. People who procrastinate do not choose to be this way. They desperately want to live a fulfilling life. But this inability to show up, come through, or be relied on to finish a task hinders that. Procrastination is a multi-faceted condition that is experienced and manifests differently for different people.

Signs of procrastination

Let’s look at what are some signs that people struggle with procrastination. Below are some common examples:

• Failure to meet deadlines or keep appointments.
• Easily distracted from important work.
• Constant justifications for delays.
• Feelings of shame for work that hasn’t been done but needs to be done.
• You convince yourself that you work best under pressure, then wait to do the task right at the last minute.
• You give yourself open-ended deadlines so that there is no defined timeline.
• You struggle with commitments, both making commitments and keeping commitments.
• Most of your work is a work in progress, and it rarely gets finished.
• You struggle with planning and time management.

Causes of procrastination

Recognizing the cause of procrastination can be important in the recovery process. There are many causes and for each person. These will be unique to their personality, upbringing, and mental health.

Though not an exhaustive list, below are some common examples:

Mental and emotional issues

Mental and emotional issues can be a huge contributor to procrastination. Whether diagnosed or not, when one is already suffering from mental health issues like depression, anxiety, or ADHD, their ability to perform tasks in time is already compromised. An inability to deal with life’s problems which causes tremendous emotional distress can also cause procrastination.

Fear of failure

The fear of failure can be immobilizing. When a person fears that whatever he or she is about to embark on will not work, it can cause him or her to delay starting or not follow through with something he or she has already started. By trying to avoid any future embarrassment, the person would rather not finish or start in time.

Fear of success

This can be quite difficult to understand, but some people fear succeeding due to the added pressure they perceive will be put upon them. They fear being expected to deliver more when they already feel unable to deliver. This is a self-sabotage mechanism that can cause a person to live way below his or her potential.

Inability to self-regulate

An inability to control impulses can lead to procrastination. When a person does not know how to hold off immediate gratification for future rewards, he or she will always fall for the easy, quick reward tasks.

Insecurities and low self-esteem

When a person suffers from low self-esteem and he or she is insecure, it means he or she lacks the confidence needed to perform certain tasks. Then they stand on the sidelines at any chance that presents itself. The self-criticism birthed out of insecurities can be paralyzing because it can easily develop into a negative cycle that is hard to break.

Laziness

Though procrastination is not laziness, laziness can also be a contributing factor. Laziness is characterized by a lack of motivation and the inability to take on difficult tasks. This can lead to procrastination.

Rewards

Science tells us that we are most likely to repeat behaviors for which we are rewarded. The reason why procrastination can be hard to get rid of is the fact that it offers rewards, though only in the short term. That ease we feel when we take the pressure off by postponing can be addictive.

Incompetence

Feelings of incompetence or genuine incompetence due to being ill-equipped can lead to procrastination. When a person feels he or she is being given a task above his or her abilities, he or she might struggle to know where and how to start. The intimidation that comes from attempting to take on the task can be overwhelming.

Perfectionism

There is nothing wrong with needing to do a task to the best of your ability. However, with perfectionists, it must be perfect for a task to be considered finished or ready for submission. The problem, unfortunately, is that perfectionists have sometimes unattainable standards.

Lack of inspiration

For us to find motivation do to something, it must be inspiring to us. However, if the task at hand is not exciting, challenging, engaging, or aligned with a person’s values and passions, he or she might struggle to start and complete the task. This lack of inspiration can be crippling, especially for creatives who might need to do other important work outside their creative scope, like filing for taxes or general administration.

Disorganization

When there is no clear path, program, or routine, it is easy to get lost in the maze of everything that needs to be done. Lack of organizational skills means that one cannot plan, time-manage, have boundaries, and or stick to healthy lifestyle habits.

Catastrophizing

This is when people make a huge deal out of something to render it unbearable to perform. By doing this, they give themselves permission to delay the task or ultimately free themselves from doing it altogether.

How to cope with procrastination

Procrastination can be difficult to manage, but it is possible. Those who struggle with it are most probably caught in a cycle of negative thoughts and self-criticism. To escape this cycle and start the road to recovery, it takes self-compassion and commitment.

Though this journey can be personal and there is no one-size-fits-all approach, the suggestions below can help with coping with procrastination:

Accept the truth

The first step to recovery is to acknowledge that you struggle with procrastination. This step means you can deal with it from a place of honesty.

Seek accountability

If you struggle with commitment, try having someone to whom you are accountable. Not someone to shame you into doing your tasks but someone who can offer understanding and encouragement when you need it.

Create a welcoming space

To the extent that this is possible, make your working or study space lovely and organized. Working in a beautiful setting can be calming and is proven to increase productivity.

Celebrate small wins

Be your own motivation. When you finish a task or meet a deadline, take time to celebrate those wins. Stay in the moment of celebration for a while. Then you will want to replicate this feeling.

Tackle hard tasks at your best

You know what time of day you are most productive. Use that time to work on those tasks you consider hard or boring.

Create barriers to distraction

If you are easily distracted, note what easily distracts you and create barriers that make it hard for you to access that distraction. For example, if it’s your phone, leave it in another room and keep it on silent mode for the period during which you are working or studying.

Push through your feelings

If you struggle with procrastination feelings of anxiety, boredom or fear might creep in as you work. Push through them as much as you can. The more often you do this, the more you set yourself free. Practice will help.

Seek outside help

Whether it’s with time management, being more organized, or planning, chances are you already know some people who are good at it. Seek their help and advice.

Reach out for support

If procrastination has been holding you back and you want to take control of your life, don’t hesitate to reach out. A Christian counselor at our offices will be happy to help you start this journey and offer you practical strategies for overcoming procrastination.