Procrastination –

The Art of Delaying the Inevitable

This topic is one of many in the Overcoming mental blocks: Practical tips for positive living series. I repeatedly come across these topics in private practice and life, so I have bundled them together.

Note: This is general information, and if you require specific assistance, please seek mental health support. 

Procrastination is more than just putting off tasks; it’s a behaviour pattern that involves delaying or avoiding something, even when we know that doing so could have negative consequences. It can happen for many reasons: fear of failure, feeling overwhelmed, or even just needing immediate pleasure, like checking your phone or watching TV instead of working. While occasional procrastination is a normal part of life, chronic procrastination can seriously affect your mental health, physical well-being, and productivity.

When you procrastinate, you often feel temporary relief from the pressure of a task. But this relief is short-lived. The task you’re avoiding still looms, causing stress and anxiety to build up. The longer you delay it, the more overwhelming it becomes. This cycle of avoidance and stress creates a vicious loop where procrastination not only delays your success but also triggers feelings of guilt, frustration, and self-doubt. Over time, these negative emotions can lead to lowered self-esteem, anxiety, and even depression. Physically, procrastination can affect your health, causing sleep disturbances due to stress or chronic tension in the body as deadlines approach.

What can you do if you’re procrastinating with something?

Acknowledge procrastination without judgment:

The first step in overcoming procrastination is simply noticing when it’s happening. Instead of beating yourself up about it, acknowledge it. For example, you might say, “I’m procrastinating because this task feels overwhelming.” Recognising procrastination helps you approach it more consciously rather than getting caught up in guilt or frustration.

Be Kind to Yourself:

Procrastination doesn’t mean you’re lazy or incapable; it’s just a behaviour triggered by feelings like fear, stress, or being overwhelmed. Instead of criticising yourself, practice self-compassion. Recognise that it's okay to have moments where you avoid tasks; it’s part of being human. Tell yourself, “It’s okay that I’ve been procrastinating. Now I’m going to do something small to get started.”

Break Tasks Into Smaller, Manageable Steps:

Big tasks can feel daunting, which is why procrastination often takes over. Break it into smaller, bite-sized tasks instead of focusing on the huge project ahead. For example, if you need to clean out your garden, start by spending just 10 minutes pulling weeds in one small area. Once you begin, you'll often find it easier to keep going.

Celebrate Small Wins and Progress:
Procrastination often happens because tasks seem too big or overwhelming. Celebrating small victories along the way, like finishing a part of the task or staying focused for 15 minutes, you’re reinforcing positive behaviour and reducing the pressure. It’s about progress, not perfection.

Create a Friendly Environment for Action:
Instead of fighting procrastination, create an environment that encourages action. Eliminate distractions by turning off your phone or setting a specific time to work on your task. Making the task easier to approach helps you work with the procrastination rather than battling against it.

Procrastination is not something you need to fight or conquer; it's simply a habit that can be managed with understanding and patience. By recognising when it’s happening and being kind to yourself, you’re already on the path to overcoming it. The key is taking small, manageable steps and giving yourself credit for every little bit of progress you make. There’s no need to be perfect—what matters is that you’re showing up and taking action, even if it’s just for a few minutes.

Remember, progress is a journey, not a race. Be gentle with yourself, celebrate the small wins, and know that you can create positive change one step at a time. By managing procrastination this way, you’ll tackle tasks more effectively and build confidence in your ability to handle whatever comes your way. Start today, take that first small step, and watch how momentum builds as you gradually break free from procrastination.

Sarah’s story:

Sarah, a 52-year-old woman, lives in a suburban neighbourhood with a spacious garden. She has always enjoyed spending time outdoors, tending to her flowers, growing vegetables, and maintaining a neat lawn. However, over the past few months, her gardening routine has slipped. Life got busy, and she kept telling herself, "I’ll get to it tomorrow," as weeds began creeping in and the lawn overgrown. At first, it was just a few unruly patches, but slowly, the garden turned into a jungle of tangled vines, uncut grass, and wilting plants.

Sarah begins to feel embarrassed when neighbours pass by, and a sense of guilt creeps in every time she looks out the window. She knows the garden is becoming an eyesore, but each time she steps outside to tackle it, she feels overwhelmed by the sheer size of the task. The thought of pulling up weeds, trimming hedges, and planting new flowers feels too much to handle, so she puts it off again, telling herself, “I’ll work on it this weekend.”

As the weeks pass, the problem only worsens. The overgrown weeds make it harder to even get into the garden, and now, Sarah’s garden has become a major source of stress. The guilt of not maintaining something she used to love weighs on her. She starts avoiding looking at the garden altogether, feeling like it’s too late to fix. Every time she walks past the backyard, her anxiety rises. What was once a place of peace and relaxation is now a symbol of failure and procrastination.

Eventually, Sarah realises that her procrastination is impacting her garden, overall mood, and self-esteem. She feels like she’s let something important slip away, and the longer she avoids it, the harder it seems to fix. The emotional weight of the garden becomes a constant reminder of tasks undone, and Sarah starts to question why she keeps putting it off, even when she knows how good she would feel once it's under control.

Sarah could follow these suggestions to help with her gardening challenge.

Acknowledge Procrastination Without Judgment:

Sarah can start by recognising when she’s procrastinating without criticising herself. She might notice, “I’ve been avoiding the garden because it feels too overwhelming.” Rather than feeling guilty, she can acknowledge the emotion behind it—maybe it’s the size of the task or fear of it taking too long—and then gently remind herself that it’s okay to feel this way. Acknowledging it is the first step in moving past it.

Be Kind to Yourself:
When Sarah feels that pull to avoid the garden, she can remind herself that procrastination isn’t a sign of failure. It’s simply a natural response to stress or a big task. Instead of getting frustrated, she could say, “It’s okay that I’ve put this off. Now, I’m going to start small and make some progress.” She’ll approach it with kindness rather than judgment, knowing that everyone procrastinates from time to time.

Break Tasks Into Smaller, Manageable Steps:

Instead of looking at the whole garden as one huge, daunting project, Sarah can break it into smaller, more manageable parts. She could start by picking one flower bed to clear or focusing on the weeds in one corner. Once that area is done, she’ll feel accomplished and ready to move on to the next small task. This way, the garden feels less like an overwhelming chore and more like a series of small wins.

Start with Just 10-15 Minutes of Focused Work:

Rather than diving into hours of gardening, Sarah could commit to working for just 15 minutes at a time. She might say, “I’m going to spend 15 minutes pulling weeds in one part of the garden.” Setting a timer makes it easier to start; once she gets going, she may want to keep going longer. Starting small builds momentum without the pressure of committing hours at once.

Celebrate Small Wins and Progress:

As Sarah works through the garden, she should celebrate each small victory. Whether it’s clearing a flower bed or trimming a hedge, Sarah can acknowledge her progress by saying, “I’m so glad I got that done today,” and giving herself credit for the effort. This positive reinforcement helps build momentum and makes her feel more confident as she continues.

Create a Friendly Environment for Action:

To make the task easier, Sarah could create an environment that supports her garden work. She might leave her phone inside so she’s not distracted or choose a time in the morning when she feels more energetic. By setting herself up for success, like getting her tools ready the night before, Sarah can make gardening feel like a pleasant task rather than a stressful one.