Procrastination: The Hidden Mental Health Challenge
When was the last time you delayed or postponed a task you needed to complete?
Procrastination is basically when we put off doing things that need to be done. Whether it’s cleaning your room, studying for an exam, paying the rent, or finishing work tasks, procrastination is very common, especially among young people. We’ve all done it from time to time, and knowing that there’s a task waiting to be completed, but not doing it, can be mentally exhausting. Trust me, I know the feeling –I procrastinate all the time, especially when it comes to university tasks. Procrastination can be psychologically and emotionally draining, as well as very stressful.
So, how does procrastination impact our mental health?
It can sometimes disrupt our daily lives and might be a sign of a mental health condition, like attention deficit hyperactivity disorder (ADHD), depression, or anxiety.
Today, we are surrounded by countless distractions. Social media updates, texts from friends, and emails from work all contribute to our tendency to procrastinate and struggle with focus.
But why do we procrastinate?
There are some reasons beyond distractions. For example, feeling anxious about the task that you need to complete or feeling insecure about your ability to complete it, which is related to the fear of failure –especially if you’re afraid of humiliation or rejection. Irrational beliefs, like thinking you don’t deserve success or that nothing you do is good enough if you’re a perfectionist, also play a role. Feeling tired or bored, or thinking that there’s plenty of time to get the task done (even if there isn’t), can also lead to procrastination. Some people believe they perform better by leaving the task until the last minute, but this can cause a rush of stress hormones like adrenaline and cortisol, which isn’t helpful in the long term.
The Long-Term Impact of Chronic Procrastination
While many people procrastinate occasionally, it can become a significant issue if it turns into a regular habit. All those tasks pushed to tomorrow seem to wedge themselves into your mind and may harm your health. So, when does it become a problem or “chronic”? When you constantly have trouble getting things done on time or face more serious consequences because you put off tasks; when you lie to cover up procrastination or neglect commitments to family and friends because of unfinished tasks.
I’m sure that you already know that the harms from procrastination are not limited to productivity. It can be hard to tell whether certain health problems make people more likely to procrastinate or the other way around. Some health issues and negative outcomes related to procrastination include depression, anxiety, stress, poor sleep quality, physical inactivity, and loneliness.
Even though procrastinating doesn’t necessarily mean you have a mental health condition, it is sometimes associated with certain diagnosis. For instance, people with ADHD often find it hard to concentrate and complete tasks, so procrastination is commonly associated with it. ADHD procrastination can make it feel like you don’t have control over your life, which can be frustrating. Similarly, depression can sap a person’s motivation or energy to get tasks done, and for some people dealing with anxiety, tasks can seem too overwhelming.
What can we do about it? Strategies to Overcome Procrastination
Whenever you recognize that you’re procrastinating on a task, ask yourself, “Why am I procrastinating on this?” If you know the reason, maybe you can match it with the right solution. But if finding the reason isn’t that simple, here are some strategies that can help:
Break the tasks into small, manageable steps. It is always good to start somewhere, even with small moves. I always make “To Do” lists of very simple tasks, and just checking them off makes me feel better.
Set clear goals and realistic deadlines. Once you have your small tasks, create deadlines. It is easier to feel “productive” and do things when you create a realistic timetable that you can manage, making it less overwhelming.
Use positive social pressure. Get positive motivation from your friends by sharing your goals and timeline with them. Social connections help keep you stimulated and engaged.
Make a small time commitment and limit your distractions. It isn’t necessary to be working eight hours in a row. There are several techniques to keep focus for shorter periods, followed by breaks.
Try to replace negative thoughts. I know this can be hard, but our thoughts and feelings are very powerful. Be kind to yourself; when you talk to yourself in a positive and gentle way, it can be easier to take action.
So no, people who procrastinate are not lazy! Everyone is doing the best they can, right? Remember, overcoming procrastination is also a process, and it’s okay to take it one step at a time. Procrastinating is not the end of the world –you’ve got this!
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Low, K. (2023). 12 ways to deal with chronic procrastination. VeryWellMind. Retrieved July 17, 2024, from https://www.verywellmind.com/overcoming-chronic-procrastination-20390
Rosen, M. (2023). Procrastination may harm your health. Here’s what you can do. ScienceNews. Retrieved July 17, 2024, from https://www.sciencenews.org/article/procrastination-harm-fix-resolution
Sirois, F. M. (2007). “I’ll look after my health, later”: A replication and extension of the procrastination–health model with community-dwelling adults. Personality and Individual Differences, 43(1). Retrieved July 17, 2024, from https://www.sciencedirect.com/science/article/pii/S0191886906004454
Sirois, F. M. (2023). Procrastination and stress: A conceptual review of why context matters. International Journal of Environmental Research and Public Health, 20(6), 5031. Retrieved July 17, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10049005/