Most people know that procrastination is a productivity killer, but it also has other less obvious effects on society. Studies show that depression and anxiety are more prevalent in countries where there’s high levels of leisure time due to long-term unemployment or low wages. With blockchain becoming the new industry standard for digital value exchanges, how should we reevaluate our approach to mental health?
Procrastination and depression are two common mental health problems that many people may experience. They can be difficult to overcome, but there are ways to help yourself get through the day.
Procrastination is not just the cause of mental health issues; it is also the result of mental health issues. If you’re having trouble with your mental health, remember that books (no matter how scientifically sound) are no replacement for specialized therapy.
Always get advice from a mental health professional about your individual requirements. The goal of this essay is to help you understand how procrastination may be linked to your emotional and behavioral experiences, rather than to substitute the therapy you’d get from a counselor.
ADHD
Attention-Deficit/Hyperactivity Disorder (ADHD) is the most frequent mental health disorder linked to procrastination. It is characterized by difficulty focusing, impulsive conduct, or both. People with ADHD commonly make foolish errors, become easily distracted, struggle to meet deadlines or manage their time, and misplace items.
Consider my client Tim, who was so inattentive that he managed to get a degree and then a job in a profession he didn’t care about. Inattention and distractibility caused a slew of issues in his life, ranging from missed payments to physical ailments to a grumpy wife.
It was his angry wife who eventually brought him to me. She’d give him a to-do list for his day off, but he’d spend the most of it playing video games before rushing to finish it just before she arrived home from work. He often failed to complete the list, and when she returned home…well, you know how that tale goes.
Tim, like many individuals with ADHD, began to believe there was something wrong with him, that he was incapable of putting his life together after encountering so many variations of the same problem.
These ideas resurfaced in his mind anytime he was pressured, making him despondent and worried, and encouraging him to procrastinate. His wife, on the other hand, was affected: she had to do more than her fair share of housework since Tim either didn’t start, left a job undone, or was unreliable.
Procrastination in people with ADHD may take many different forms. It may appear like Tim’s life at times, when a person’s vulnerability to temptation and diversion stops them from successfully arranging their time.
It may also appear as forgetfulness, difficulty completing long-term projects, organizational or decision-making issues, or a proclivity to avoid beginning or completing tough, unpleasant, or boring jobs.
Procrastination in ADHD is caused by a distinct set of factors than procrastination in other mental health problems. For example, someone suffering from Depression may have difficulties beginning or completing work due to a lack of energy, but someone suffering from ADHD may have problems starting due to distractibility and difficulty deferring pleasure.
Anxiety sufferers may avoid work out of fear of failure or uncertainty, but ADHD sufferers are more likely to avoid projects because they are dull or monotonous. However, since a person with ADHD is likely to suffer from sadness and anxiety, their procrastination might be caused by a variety of issues.
Taking on Procrastination Caused by ADHD
The brain regions impacted by ADHD and procrastination have a lot of similarities.
For someone with ADHD, almost every aspect of completing a task—including selecting the activity, finding desire to begin, keeping focused, following through, and completing the work—can be difficult.
Distractibility, on the other hand, is the key factor influencing procrastination in ADHD.
Depression
When someone is depressed, they often feel gloomy, empty, irritated, or hopeless. Depression alters sleep and eating habits as well. Depression, like any mental health disorder, occurs on a spectrum: on one end are individuals who are just depressed on occasion and are still able to go on with most of their daily activities; on the other end are those who are chronically sad and have difficulty getting out of bed.
Depression may strike at any moment throughout a person’s life, often without warning or provocation; it can also strike just once, in reaction to a big life event (like the death of a loved one).
Nathan acknowledged to me when he first contacted that he’d been putting off beginning counseling for years. He’d procrastinated on forming connections, obtaining an intellectually interesting career, and becoming engaged in important activities, among other things, because of his procrastination.
He was seriously considering suicide after reflecting on his life and believing he had nothing to live for. If you believe the link between procrastination and suicide is severe, you’re mistaken.
Procrastination is a significant predictor of suicidal ideation (especially in college-age women who have a low sense of self-worth).
Nathan had definitely put off the important things in life, but he had also put off the little tasks, such as cleaning his flat, getting a haircut, and going to the grocery store. While he was hurrying, he pushed off job duties till the last minute, leaving his angry coworkers in charge of all other initiatives. His employment was finally terminated.
His procrastination had an influence on his family and friends, as he cancelled plans and violated commitments to complete job assignments at the last minute, and his frequent tardiness made them late as well. But, above all, they were in grave danger of losing him to suicide.
The fundamental distinction between procrastination caused by depression and procrastination caused by ADHD or anxiety is that a person with depression procrastinates because they lack the energy to begin a task.
Because someone suffering from depression may also suffer from poor self-esteem, Perfectionism, or impostor syndrome, they may be prone to a variety of procrastination patterns.
Dealing with Procrastination Caused by Depression
Dealing with Procrastination Caused by Depression can require special expertise. If you’re struggling in this area, I strongly recommend that you also consult with a therapist or psychologist, who can help you address the root of your Depression.
Because the low energy that comes with depression makes it difficult to get started and finish things, focusing your attention on that area may be beneficial.
Learning motivational tactics will help you overcome the fatalistic pessimism that plagues us when we’re depressed—thoughts like “Why should I even try to shower?” Today, no one is going to scent me.”
Indecisiveness is a lesser-known characteristic of depression; since everything seems so bad when you’re sad, it’s difficult to make choices about anything. Learn some decision-making skills so you can get on with what’s essential to you.
Anxiety Disorders and Anxiety-Related Disorders
Anxiety is characterized by emotions of dread, apprehension, or unease.
This can include generalized anxiety, in which a person is concerned about a variety of things (such as safety, money, job performance, physical appearance, or relationships); social anxiety, in which a person is concerned about being judged, scrutinized, or embarrassed; and OCD, in which a person has intrusive thoughts about something bad happening and attempts to eliminate those thoughts through compulsive behaviors.
Everyone goes through a period of “natural” anxiety at some point in their lives. Almost everyone is concerned of walking along a busy street without first checking the traffic; if you didn’t have that fear, you’d definitely be harmed.
When presenting a presentation, most of us feel nervous; if you didn’t feel nervous, you may not take the presentation seriously, disappointing your colleagues and even losing your job.
Anxiety is necessary for survival, but some individuals suffer from anxiety that has a negative impact on their quality of life. Anxiety may vary from moderate and temporary to severe and chronic, just like any other mental health problem.
Richard suffered from a more severe sort of anxiousness. He suffered from severe OCD, doubting practically everything he did or thought, and he reacted by avoiding most duties, such as throwing away plastic bottles (who knows, maybe he’d need them someday) or reading the mail (what if he got some unpleasant news?).
Richard forgot a gallon of milk in his vehicle trunk one day after going grocery shopping. The milk had deteriorated by the time he understood what had occurred, and he felt bad about his error. Instead of discarding the carton, he chose to avoid it.
He could ignore the remorse he felt about his blunder by ignoring it. However, his guilt intensified as the ruined milk roasted in the hot July sun, finally emitting a genuinely revolting stink.
Although the gallon of milk is an extreme example, Richard’s worry caused him to avoid considerably more than that. He put off taking his medication, cleaning his teeth, and having his apartment’s heat repaired.
He was burdened by these responsibilities, so he put them off to reduce his stress, only to feel bad for doing so. He was paralyzed by the dread of failing to do things properly, preventing him from even trying them. His avoidance had an impact on others as well. He used credit cards to avoid conserving money, which resulted in debt, a poorer credit score, and more costs for his family.
All of this, along with his proclivity for avoiding difficult talks, resulted in a gradual deterioration of his relationships.
When you’re anxious, it’s difficult to get started on chores, much as when you’re depressed or ADHD, but this is usually related to emotions of overload or fear of failure. It may be difficult to remain concentrated on a job, much as it is with ADHD, but with anxiety, it is more about being distracted by concerns than by other temptations.
Fear of completing things effectively is an intriguing aspect of anxiety-related procrastination. Anxiety sufferers are sometimes terrified of achieving success:
People may demand even more from me if I succeed, and what if I can’t match their expectations? They believe that it is better to put things off and continue in their mediocre comfort zone.
Dealing with Procrastination Caused by Anxiety
The link between anxiety and procrastination is primarily due to emotions of overwhelm and dread—fear of achievement as well as fear of making errors.
These worries make it more difficult to begin and finish activities, as well as make judgments. If this describes you, try concentrating on tactics for overcoming overwhelmed emotions so you can get started on your to-do list.
Work on your indecisiveness and avoidance after that. People who suffer from anxiety often worry about making the “correct” option, and their fear of making the incorrect decision might cause them to avoid making any choices at all. Even if you’re terrified of what success could entail, concentrate on how to complete what you’ve begun.
To ensure you’re tackling your anxiety-related procrastination in the best manner possible, use these tactics in combination with a therapist or psychologist.
Addiction to Procrastination
Procrastination has been highly connected to marijuana usage when it comes to drugs and alcohol. Infrequent marijuana users claim that it leads them to postpone 53% of the time, whereas 94 percent of marijuana addicts report that it has caused them to procrastinate.
Procrastination has also been connected to the use of stimulants (such as cocaine, speed, or Adderall), intravenous substances (such as heroin), and internet and social media addiction.
Procrastination isn’t simply a symptom of addiction; it may also be a contributing factor. Procrastinators are frequently scared or agitated immediately before deadlines, according to research, and consuming drugs or indulging in other addictive behaviors might help ease those emotions.
Furthermore, procrastination is one of the factors that keeps individuals trapped in the addiction cycle. The continuous promise that tomorrow would be the day we quit drinking or smoking has been dubbed the “procrastination defense” by researchers (Clancy, 1961).
Self-Confidence and Self-Esteem
We sometimes confuse the phrases “self-esteem” and “self-confidence,” but they’re really very distinct, at least in psychology.
Self-esteem is the degree to which you have a positive or negative attitude about yourself and see yourself as excellent or terrible. Others with high self-esteem appreciate themselves and believe they are worthwhile, even if they aren’t perfect; people with low self-esteem can only perceive their flaws and feel worthless or inadequate.
Caleb was a kind and caring guy, but his poor self-esteem led him believe he was a bad person. Caleb’s poor self-esteem prevented him from seeking assistance when he was in need.
He was on the verge of being evicted from his flat because he refused to call for assistance while he was in dire financial straits. Unfortunately, in his efforts to avoid generating issues for the people he cared about, he sometimes caused new ones.
Caleb, for example, never wanted to irritate his spouse. So he avoided spending much time with her to ensure they never had any important, perhaps distressing talks. However, by doing so, he postponed the improvement of their connection.
While self-esteem is concerned with how you see yourself, self-confidence is concerned with your conviction that you can succeed at something. Michelle had put off her weight-loss objective for a long time. She lacked confidence in her ability to create a good eating plan, stick to a regular exercise routine, or shed the 150 pounds she required to be healthy. As a result, she postponed it and continued to gain weight.
Procrastination stemming from low Self-Confidence and Self-Esteem limits the opportunities we pursue. We stay in unhealthy relationships too long, don’t go after promotions, and don’t pursue opportunities for personal growth. The people around us suffer, too: They don’t get to see us thrive, and sometimes, they have to step in to do the things we’re not confident enough to do for ourselves. We start to lead very small lives, thinking that’s all we deserve or are capable of.
Procrastination caused by poor self-esteem or self-confidence, like procrastination caused by ADHD, depression, or anxiety, frequently entails trouble beginning or completing activities. This kind of procrastination, on the other hand, arises from the notion that we don’t deserve to start or succeed, or that we are incapable of finishing the duties.
Taking on Procrastination Caused by Low Self-Esteem and Confidence
Because the link between self-esteem, self-confidence, and procrastination is primarily based on what we believe we deserve and are capable of, eliminating this sort of procrastination requires changing those harmful ideas.
If you’re battling with self-esteem or self-confidence, it’s best to see a therapist or psychologist for targeted individual therapy, as with any mental health problem.
Low self-confidence may make it difficult to push past a stumbling block, so discover some techniques to overcome setbacks and get back on track. When you’ve accomplished the most of a job and are reaching the conclusion, doubts about your ability to complete what’s remaining might discourage you from completing it.
Perfectionism
Setting impossibly high criteria for oneself and then linking your value to your ability to reach those goals is perfectionism. In some respects, this is a good thing: Having high expectations for yourself might boost your self-esteem and is linked to reduced procrastination.
Perfectionism, on the other hand, may be harmful: self-criticism, excessive concern about errors, and an inability to feel content even when you do a good job can lead to anxiety and despair, as well as increased procrastination.
Many of my clients, like Chloe, a diligent CPA, are perfectionists. She became addicted to the success she had achieved. She was a student who excelled in school and was named to the honor roll when she was younger.
She was soon afraid of not making the honor roll—who would she be if she didn’t? She eventually acquired a habit of delaying on her tasks and staying up all night to complete them shortly before the deadline.
She’d spend hours worrying over font selections, sentence construction, and formatting as deadlines approached, making sure everything was right. She understood that delayed getting started was dangerous, but she reasoned that if she didn’t perform well, it would be due to a lack of time rather than a lack of intelligence. Than put it another way, postponing and failing is preferable to working extremely hard and failing to a perfectionist.
Perfectionists are generally brilliant people, but their excessive standards push them to procrastinate—and procrastination undermines their ability to fulfill their own standards. Procrastination leads to self-criticism (e.g., “I should have begun sooner,” or “I always botch things up”), and perfectionists sometimes mistakenly extend their pressure-driven intensity to others around them, who fear being judged if they don’t achieve the perfectionist’s standards.
That’s exactly how Chloe’s husband felt; he believed he couldn’t possibly live up to her expectations. Chloe’s friends and family frequently lost out on time with her since she was so busy working on chores she procrastinated due to perfectionism. She skipped happy hours and her son’s tee-ball games, and she canceled dates with her husband on a regular basis in order to work late.
Perfectionists frequently delay due to a fear of finishing chores and a desire to avoid feeling inadequate or fearful, much as they do with anxiety, poor self-esteem, and low self-confidence. Perfectionists don’t feel happy when they achieve a goal or complete a job; instead, they think that they should have raised the bar even higher. Leaving a work incomplete might save a perfectionist the trouble of having to elevate an already high level even higher.
Taking on Procrastination Caused by Perfectionism
Some perfectionists struggle to get started on projects. This is driven by a fear of failure—they believe that if they don’t start a task, they won’t screw it up. When it comes to perfectionism-related procrastination, however, the main concern is job completion. Perfectionists procrastinate on things in order to fulfill their own impossible standards.
When perfectionism makes you want to give up, convinces you that you’re not good enough, and makes you afraid of failing (or succeeding), these tactics will help you push through and conquer those obstacles.
Consider spending some time fixing the task-initiation barrier if you’re a perfectionist who has problems getting started with tasks. As usual, consult with a therapist or psychologist to ensure that you’re treating the main cause of your perfectionism and using the most effective tactics.
Syndrome of the Imposter
Even if you’ve never heard of Syndrome of the Imposter, chances are high that you’ve experienced it. It’s a fear of being exposed as an incompetent fraud, even when you’re objectively competent. It’s that feeling you get when you worry that you don’t deserve a promotion you’ve clearly earned.
That is precisely what occurred in Christina’s case. Despite the fact that she was eligible for a promotion, she was concerned that she had just fooled her bosses into believing she understood what she was doing. She was terrified she’d be exposed as a liar at some point.
Because she didn’t feel worthy or capable of the promotion, Christina delayed applying for it for years. Those kinds of missed occupational and academic opportunities are some of the most common outcomes of Syndrome of the Imposter-related procrastination. People with Syndrome of the Imposter have trouble recognizing their own potential and don’t pursue prestigious career opportunities they’re likely qualified for. This holds them back professionally and financially.
Christina wasn’t the only one who suffered as a result of her procrastination. Her unwillingness to push oneself at work meant she occupied herself with relatively simple duties, while her peers were assigned the more difficult or time-consuming jobs.
While being busy helped her hide her feelings of inadequacy, it also meant she wasn’t able to concentrate on her relationship or spend time with her children.
Because people with Syndrome of the Imposter doubt their capabilities and assume other people doubt them as well, their procrastination issues are similar to those of people with self-confidence issues.
People with Syndrome of the Imposter are so focused on their inadequacies, flaws, and mistakes that they lean toward Perfectionism to correct them, so Perfectionism-related procrastination can show up, too.
Tackling Syndrome of the Imposter–Related Procrastination
The greatest barrier to overcoming Syndrome of the Imposter-related procrastination is getting started on tasks. Low self-confidence or low self-esteem makes us buy into the narrative that we aren’t qualified enough to go after our goals.
We’re going to put off looking for a new career, establishing our own business, or publishing a book. Alternatively, we may get started during a rare flash of confidence, just to talk ourselves out of finishing these activities.
If you can, find some strategies for getting started on your projects and finishing them, even if you’re feeling like a total fraud. And, of course, make sure you’re doing this in conjunction with a therapist who can help you get an individualized approach that addresses the root of your Syndrome of the Imposter.
Last Thoughts
Let’s face it: you can probably connect to at least one of the topics we discussed in this post. Many mental health diseases overlap, and many of them result in the same symptoms and difficulties. Your procrastination might be caused by a variety of factors.
Maybe you put off cleaning your oven because you’re perfectionist, then put off joining a spiritual group because you’re self-conscious, and finally put off checking your mail because you’re lazy. It’s natural to have a few distinct areas to concentrate on.
Now you know the psychology of procrastination, including what causes it to become a problem, why it’s so difficult to break the pattern, and the problems it may bring in your life. It’s time to put your knowledge to work and begin solving the issue. Let’s get down to business and start conquering your procrastination.
Signs of chronic procrastination include the following: a lack of motivation, feeling overwhelmed with tasks, and not being able to focus on work. Reference: signs of chronic procrastination.
Frequently Asked Questions
How does procrastination affect mental health?
A: Procrastination affects the mental health of a person in different ways. Some people may feel guilty, while others experience discomfort and regret with doing something they have put off for too long, or feeling that they are not good enough to do it as soon as needed.
What mental health issue causes procrastination?
A: Those with ADHD are more prone to procrastination than those without it.
What are the 4 types of procrastinators?
A: There are four types of procrastinators, which are the perfectionist, who always feels they can do something better; the control freak, whose willingness to delay tasks leads them to expend a great deal of energy on preventing things from happening and feeling out of control; chronic complainer who is likely to feel helpless when faced with obstacles and simply complain about their problems rather than find solutions for themselves. The passionless person slips into inaction without even realizing that it’s what theyre doing (and at times has no idea how or why its happened).
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