A recent article addresses a common work-related situation that I think actually pervades our daily lives – whether or not we “work”. The article assures us that while it’s widely experienced, there are ways to cope so we can thrive in our jobs.
We’re asked if we catch ourselves frequently putting off tasks on our to-do list? Instead of moving forward on a project with a looming deadline or being proactive about our overflowing inbox, we feel stuck.
The article notes that It might not be us ― it’s our worried nervous system. We’re told that too often, procrastinating on a work assignment can get dismissed as laziness ― but the habit is actually one of the most common forms of work anxiety.
“The public is likely not aware of the role or extent that the nervous system plays in our day-to-day lives and how it informs our well-being,” said Chicago-based psychotherapist Cathy Ranieri. “In the workplace, when we feel overwhelmed, overworked, or nervous about our job ... the nervous system reacts by assessing it as a potential threat to our safety. For some, this kicks on the fight-or-flight response ... For many people, especially at work, it kicks on the freeze response: procrastination.”
The article points out that procrastination is one of the more under-discussed symptoms of anxiety because it’s often seen as a choice rather than a byproduct of a deeper issue. In reality, many cases of procrastination can essentially be avoidance ― a coping technique many people with untreated anxiety tend to engage in.
But experts stress it’s not a useful behavior. The more we avoid our tasks, the more that can actually worsen our anxiety. “Watch out for judgmental thoughts like 'I’m lazy' or 'I’m worthless' because these self-criticisms maintain the threat state.”
- Cathy Ranieri, psychotherapist
“Anxiety fuels procrastination by creating a ‘flight’ response,” said Jordan White, a licensed clinical social worker who focuses on adults with anxiety. “Someone with anxiety will feel a need to avoid the topic or task because completing or thinking about completing the task creates a deep worry for them, whether it’s a thought that they would fail or whether it’s a thought of ‘I’m not good enough.’”
We’re reminded that it’s not totally our fault if we do this ― this is typically how our brains react when we’re stressed. When we’re super anxious, procrastinating can become our body’s way to survive a perceived threat.
“When responsibility piles up, deadlines are approaching, and expectations are overwhelming, procrastination becomes part of the automatic response to the identified threat,” Ranieri said. “In the freeze state, the body is attempting to conserve energy to survive the threat which is why it often feels impossible to get things done. There may be low motivation, fatigue or a feeling of helplessness.”
The upside is that it is possible for us to manage anxiety and procrastination - at work and elsewhere - with a few simple habit changes. The article provides some tips on how to address our procrastination anxiety so we can complete a task:
Create a schedule for our week.
Map out your days so you know exactly what you need to do. “By creating a schedule we are planning out our time and not creating a space to avoid anything,” White said.
Take a break so it feels less daunting.
“I also love to have a client take a break from what they are working on and come back to it,” White said. “Many find that by stepping away, they can come back with fresh eyes and try something a different way.”
Start with the smallest task first.
“Try to execute small tasks to get some easy ‘wins’ first that can both contribute to some momentum and allow you to move into a more parasympathetic nervous system state rather than living in threat,” Ranieri said. “You may start to feel more at ease in this state and therefore more capable.“
Or, if works better for us, do the hard thing first.
“Another way to avoid procrastination is by completing the task you want to avoid first,” White said. “By completing the task you want to avoid first, you aren’t giving yourself a chance to avoid it at all and instead are addressing it.”
Finally, be kind to ourselves.
We’re asked not to beat ourselves up for the procrastinating we may have been doing. Ranieri said to watch out for judgmental thoughts like “I’m lazy” or “I’m worthless” because these self-criticisms maintain the threat state.
Instead, Ranieri suggests speaking to ourselves like we would to a friend or loved one. “Use some self-compassion, like, ‘This is hard for me right now,’” she said.
Like so many “problems” here’s another condition that apparently is brain related. Just requires to train ourselves to think/react differently to certain stimuli. Doable, but results may not be immediate. I may have to file these suggestions in the “easier said than done” folder!
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