Procrastination: Understanding It, Facing It, Overcoming It

We’ve all been there—staring at a looming deadline or an important task, yet choosing to scroll through our phones, binge-watch a series, or tidy up the entire house instead. It’s procrastination, and it often feels like a familiar yet frustrating companion. But why do we procrastinate? And more importantly, how can we overcome it? Today, I want to dive into this topic and share insights that have helped me personally, as well as those I’ve seen transform my clients’ lives.

What Is Procrastination?

Procrastination is the act of delaying or postponing tasks, even when we know doing so might have negative consequences. It’s not just laziness—far from it. For many, it’s a way of coping with deeper feelings like fear, overwhelm, or self-doubt. At Therapy by Maryanne, we often remind clients that understanding the “why” behind their procrastination is the first step toward change.

Why Do We Procrastinate?

1. Fear of Failure: Sometimes, we avoid tasks because we’re afraid we won’t do them well enough. The pressure to be perfect can be paralyzing.

2. Overwhelm: When tasks seem too big or complex, it’s easy to feel stuck. Breaking them down can feel impossible when the starting point isn’t clear.

3. Lack of Motivation: Without a clear purpose or connection to a task, it’s hard to muster the energy to start.

4. Poor Time Management: Juggling multiple responsibilities without a structured plan often leads to procrastination as we prioritize less important but easier tasks.

5. Emotional Triggers: For some, procrastination stems from deeper issues like anxiety, low self-esteem, or unresolved trauma. In these cases, addressing the root cause is crucial.

   
   

How to Overcome Procrastination

1. Be Honest with Yourself

Start by acknowledging that you’re procrastinating and why. Are you avoiding discomfort? Feeling unsure about how to begin? Self-awareness is the foundation of change.

2. Break It Down

Large tasks are overwhelming, so break them into smaller, manageable steps. Focus on completing just one step at a time. Remember, progress is better than perfection.

3. Set Clear Goals

Know what you’re working toward and why it matters. At Therapy by Maryanne, we encourage clients to use SMART goals—specific, measurable, achievable, relevant, and time-bound.

4. Create a Structured Plan

Write down your tasks and allocate specific times to work on them. Tools like calendars or to-do lists can help you stay on track.

5. Practice Self-Compassion

Don’t beat yourself up for procrastinating. Negative self-talk only worsens the cycle. Instead, treat yourself with kindness and focus on what you can do moving forward.

6. Eliminate Distractions

Identify what usually derails your focus and minimize its impact. This could mean putting your phone on silent, finding a quiet workspace, or setting boundaries with others.

7. Reward Progress

Celebrate small wins along the way. Positive reinforcement builds momentum and makes the process more enjoyable.

8. Seek Support

Sometimes, overcoming procrastination requires guidance and accountability. Therapy by Maryanne offers personalized strategies to help you build habits that stick and unlock your full potential.

Procrastination and Mental Health

It’s important to recognize that procrastination can sometimes be a symptom of deeper mental health struggles, such as anxiety or depression. If you find yourself constantly overwhelmed or stuck despite your best efforts, seeking professional support can make a world of difference. At Therapy by Maryanne, we specialize in helping individuals break free from these patterns and build fulfilling, balanced lives.

Procrastination doesn’t have to control your life. It’s possible to change your habits, find clarity, and move forward with confidence. Whether it’s through therapy, setting realistic goals, or simply taking that first small step, progress is within reach.

Remember, you don’t have to do it alone. Therapy by Maryanne is here to help you take that first step toward a happier, healthier you.