Overcoming Procrastination: A Therapist’s Guide
by Teresa Wang, MHCLP
Sep, 2024
The idea of just focusing on starting — rather than finishing — is a strategy I often share with clients who struggle with procrastination. And let’s be honest, even as a therapist, I’ve faced it myself: hitting snooze multiple times, putting off session notes, and losing time to scrolling on my phone. Procrastination is common, but it’s manageable with practice. Let’s talk about why it happens and what we can do about it.
Why Do We Procrastinate? And How to Stop Procrastinating?
1. Feeling Overwhelmed
When we feel overwhelmed, we look at everything on our to-do list and think, “I’ll never get all this done.” It’s a completely natural response, but it often stops us in our tracks. The key is to break tasks down into smaller, manageable steps — whether it’s setting a timer for a short block of time, focusing on one section, or dividing a project into smaller pieces. The more manageable it feels, the easier it becomes to start.
2. Perfectionism
If worries like “I don’t have enough time” or “this will not be good enough” are holding you back, perfectionism might be the issue. It’s great to want high-quality results, but the truth is that getting started often feels rough, and that’s okay. You’ll never know how much time you really need until you begin, and it doesn’t need to be perfect from the start. One helpful tip is to set a 5-minute timer and just start. Once you get going, it’s often easier to continue, and you might be surprised how hard it is to stop once you’ve gained momentum. All beautiful outcomes blossom through action.
3. Anxiety
Sometimes procrastination is driven by anxiety — feeling worried, tense, or restless. When anxiety peaks, it can trigger a “fight-or-flight” response, which can leave us feeling paralyzed. If this sounds familiar, try square breathing: inhale for 4 counts, hold for 2, then exhale for 4. Visualize and focus on your lungs expanding as you breathe in, and feel the tension leave as you breathe out. Once you’ve calmed your nervous system, count to three and take action. Breathing can help you move from feeling stuck to taking that first step. You’re not lazy; you’re paralyzed. You might feel awful, but things are likely not as bad as they feel like.
Moving Forward
We’ve covered some common reasons for procrastination and shared a few simple strategies to help you get started. I know that change is hard, and it’s natural to have doubts, but I believe you’re capable of handling what’s in front of you. If you have any questions, feel free to leave a comment below. I’m here to help. You’re more competent than you might feel at this moment. Just start. You’ve got this — good luck!
Recommended article: Procrastination: An Emotional Struggle by American Counseling Association
Photo by energepic.com: https://www.pexels.com/photo/woman-sitting-in-front-of-macbook-313690/
