The Real Reason You Procrastinate (And It's Not What You Think)

Introduction: The Mystery of Procrastination

As a therapist, I've heard all the stories: "I was going to start my project, but then I found myself scrolling endlessly on TikTok or Instagram." Sound familiar? Procrastination isn't about being lazy. If you've ever found yourself binge-watching Netflix instead of tackling that big task, you know it takes focus and effort. So why do we procrastinate? Let's dive into it.

It's Not About Time Management, It's About Emotions

Many people think procrastination is just a time management issue, but the truth is, it's more about how we handle our emotions. When faced with a task that brings up feelings of stress, anxiety, or self-doubt, it's easy to push it aside. It's not that we can't manage our time; we're trying to manage our feelings.

Why We Do It: The Comfort of Avoidance

We procrastinate because it offers temporary relief. That sense of dread we feel before starting something daunting? Procrastination swoops in to save the day—or so it seems. Avoiding the task gives us a quick burst of comfort, but it's a trap. The more we avoid, the more those negative feelings pile up, making the task seem even more intimidating when we finally return to it.

Breaking the Cycle: A New Approach

So, how do we break free from the procrastination cycle? The key lies in changing how we respond to those uncomfortable feelings. Instead of focusing on the overwhelming task as a whole, try breaking it down into small, manageable steps.

• Start small: Open the document, jot down one sentence, or set a timer for just five minutes.

• Use the Pomodoro Method: This time management technique involves working for 25 minutes and then taking a 5-minute break. Learn more about how to implement this technique here.

• Try the 5-Second Rule: This simple approach helps you overcome procrastination by counting down from five and immediately taking action. Discover more about this approach here. 

Often, the simple act of starting—even for just a few minutes—can make the task feel more manageable and less daunting..

Self-Compassion: Your Secret Weapon

One of the most powerful tools in overcoming procrastination is self-compassion. When you find yourself procrastinating, remember that you have the power to be kind to yourself. Acknowledge it and forgive yourself. Studies have shown that people who practice self-compassion tend to procrastinate less in the future. Why? Because they can let go of the guilt and move forward with a clearer mind. You have the power to change your habits.

Make It Harder to Procrastinate

Sometimes, we need to outsmart ourselves. If you know that social media is your go-to distraction, make it harder to access. 

• Delete the apps from your phone 

• Create a long, complex password that makes logging in a hassle. 

• Set up website blockers or time management apps to limit access to distracting websites during work hours. Some popular options include Freedom and StayFocused. These apps can make it easier to stay on task by reducing your access to distractions. 

The more barriers you create between yourself and your distractions, the easier it will be to stay on task.

Final Thoughts: Procrastination Is Human

Remember, procrastination is a shared human experience. It's not a sign of failure but a reminder that we're all in this together, navigating uncomfortable emotions. We understand what you're going through. The goal isn't to eliminate procrastination entirely but to understand and develop strategies to navigate it better.

So the next time you find yourself avoiding a task, take a deep breath, show yourself some kindness, and take that first small step. You're more capable than you think. You've got this!

Ready to Take Action?

Don't let procrastination hold you back any longer. At Walk With Me Counseling Center, we offer professional support to help you tackle your challenges head-on. We accept Aetna PPO and BCBSIL PPO and our out-of-pocket rate of $155 per session. Reach out today to take the first step towards a more productive, fulfilling life. Your future self will thank you!