You Might Be Procrastinating Because You're Anxious
Procrastination may be the reason you’re reading this post, but the reason you’re procrastinating in the first place might actually be anxiety.
It took me a long time to start writing today: first, I had to check all three of my email accounts, Twitter, Instagram, text my dad about something I remembered, get a glass of water, then check my email again. My procrastination habits are what’s keeping me from taking over the world, I’m pretty sure. I’ll figure it out as soon as I Google what year Julia Child was born.
For those of us who have a habit of procrastinating, especially when it comes to something important, it might be more than just ‘goofing off.’ The urge to procrastinate is connected to a “fight or flight” response in our brains, per an article in Quartz at Work on how anxiety is stopping us from finishing important projects. The procrastination is the “flight” response in action. Here are some ways to figure out if you’re anxious—not lazy—and then get out of the hole.
Recognize the symptoms
Maybe you’re feeling relaxed and enjoying a day of ignoring laundry or other chores—great! That’s probably not anxiety. Psychologist Andrew Rosen, founder and director of the Center for Treatment of Anxiety and Mood Disorders in Delray Beach, Florida, told Quartz at Work that you can tell it’s anxiety if you’re spending a lot of time rationalizing your behavior or even dismissing the thing you’re supposed to do as meaningless:
If you are spending a lot of your procrastination time up in your head, justifying why the thing you have to do is stupid, it might mean you’re not really comfortable with avoiding it.
Examine your justifications
As long as you’re procrastinating, do so in a way that can fight back the anxiety. If you’ve been making up lists of reasons why you can’t do something, take that list and make it into a new list—one that examines the legitimacy of those justifications. Robin Yeganeh, an assistant professor of psychology at the University of California, Berkeley, had a great exercise for that:
This is a gentle way to face what you’re doing: avoiding responsibilities. It might be enough to snap you out of it, so you can move on to what actually needs to get done.
Examine your feelings
At the heart of all this is the reason why you’re feeling anxious in the first place. If you’re cleaning under the fridge to avoid a project that might lead to a promotion, there’s probably something deeper going on, according to psychologist Leslie Connor:
If you’re finding this is a constant issue in your life, you might need to speak with a therapist about your anxiety, because no one should have to live in this state no matter their obligations. But, for some, acknowledging fears and anxieties might be a start to breaking the cycle of procrastination.
via Lifehacker https://lifehacker.com
April 4, 2019 at 11:25AM