Procrastination can lead you to experience several negative emotions. One of the big ones is stress. In today’s fast-paced world, stress is a common feeling for a lot of people. It just doesn’t seem that we have enough hours in the day to get everything done. Putting things off and using time inefficiently only compounds the problem. Chances are good that your procrastination is stressing you out. Let’s take a look at the connection between procrastination and stress and what you can do about it.
The Link Between Procrastination and Stress
Stress occurs when you have two or more things competing for your attention. As you’re engaged in one, your mind will often be thinking of the other. This is true even if you don’t consciously realize it. For example, when you’re putting off work by binge watching your newest Netflix favorite, your brain hasn’t forgotten about your important work deadline. There is a conflict between the two, and the results of these conflicting interests can manifest in a number of ways. You might feel guilty, have a stomachache, experience anxiety or worry, be angry with yourself, or even have a panic attack. These outcomes will likely increase the longer you procrastinate.
The Cure Lies in the Cause
Even though procrastination is causing you upheaval and negative experiences, that is usually not enough to just make you stop putting things off. You need to discover what’s at the root of your procrastination in order to address it. Procrastination is caused by a wide variety of things – like fear of failure, self-doubt, anxiety, or boredom. It could also be an effect of a mental health condition like depression or ADHD. Take time to really think about why you’re procrastinating. Listen to the words you use and the messages you’re sending yourself. These will give you clues as to what’s at the heart of the matter.
Make a Plan and Take Action
Once you have narrowed down what may be the cause of your procrastination, you can take steps to address it that will lessen your stress. Perhaps reframing your self-talk will help. If you find that your internal dialogue is full of negative messages that tell you your work won’t be good enough or that you shouldn’t even bother, find ways to refute those statements. Be realistic and turn the message around to something more positive. List your strengths with regard to the project. Remind yourself the consequences of not getting started. If the task just seems too boring or tedious, break it down into chunks. Provide yourself with rewards for each small step you take. Anything to trick your mind into making progress is good. If you don’t feel you can help yourself to make a dent in your procrastination habit, consider seeking professional help.
The cycle of procrastination and stress can be a tough one to break. It will go on and on unless you take some action. Use these tips to make a plan to move forward and feel better.
