Procrastination is when we delay or postpone doing something even when we know there could be negative consequences.

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We procrastinate when we feel anxious about doing a task. It can happen at work where we might put off sending that tricky email or working on a particular project. It can happen at home such as avoiding paying bills or doing household admin. It can also happen with our health where we put off making routine appointments, such as opticians, dentist and regular health screenings.

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The short term consequence of procrastination is usually relief and a reduction in anxiety as we avoid the task. But in the long term our anxiety increases, the feared task seems worse and worse, plus it can have consequences in our work, home and personal health.

 

Procrastination can occur as part of mental health difficulties including depression when we feel unmotivated and like we are incapable of doing difficult things. Generalised Anxiety also often includes procrastination, as when we are anxious we tend to avoid tasks we perceive as difficult.

 

There is also a strong connection between procrastination and perfectionism. When we have high standards, we expect to do things perfectly, tasks can easily become overwhelming and so we put them off. 

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Part of therapy will be understanding what is keeping your procrastination going on then using effective CBT methods to help you overcome your procrastination.