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It might be more serious than what you think.

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When is not being able to get things done a sign of something more concerning? We all have those instances when we can’t tick those crucial things off our to-do lists. But when does putting things off later turn into chronic procrastination?

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The critical thing to realize is that putting off doing something is not really about doing the task itself but the feelings associated with it. Procrastination often results in not dealing with the emotions that surround you when you start to think about doing the task.

The result: deciding to put it off till later. Except later never comes.

For example, if you have been striving for months to write a post for an online publication but just keep putting it off due to self-doubt or imposter syndrome, ahem (this could be me), you are suffering from procrastination.

Or

If you have been meaning to call that friend or relative but keep making excuses to yourself, there may be feelings and emotions you need to deal with that are preventing you from making the call.

Do not assume that procrastination is laziness because it isn’t. It is not constructive to shame yourself into thinking this.

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First, before you read on, think of tasks that you have been putting off and think about how completing those tasks makes you feel. If you find yourself feeling anxious or just plain down about doing the job, ask yourself why and address those emotions.

This may involve talking to a professional, a friend or relative, or someone that can help you unpack these feelings. It is crucial to confront these issues because, over time, procrastination can lead to:

• Anxiety
• Depression
• Stress
• Insecurity
• Job burnout

Dealing with unresolved emotions is the first step. Next, you can take concrete steps to start getting tasks done on time like:

Forgive Yourself

Forgive yourself for any past tasks you have not completed because now you know why you could not finish them. Stop wasting time beating yourself up about wasted time. Start planning for tomorrow and how you can put a plan in place to get things done.

Stop Being Negative

Before you even attempt to get the job done, you probably are counting yourself out and putting yourself down. Please stop it. Make an active effort to think positively and attempt to complete the task from a different perspective. Instead of worrying about how successful you will be at the task, give yourself a pat on the back for getting started to get the job done.

Make a Checklist

If you think checking things off doesn’t motivate you, try it! It creates a sense of success when crossing something off your list. Making lists, even for the most mundane tasks, can keep you on task and organized.

Treat Yourself

Knowing that you get to curl up on the sofa and watch your favorite Netflix show can be just enough motivation to clean out your closet or that cupboard in the kitchen you have been putting off for weeks. Creating small rewards is a great way to motivate you and enjoy a small amount of ‘me time’ after doing the needful.

Know When to Get Help

If your procrastination spirals into failing to meet work or school tasks, it is time to get help. If thinking about doing a task results in anxiety or depression, then talking to a professional can help. Only you would know if procrastination affects your quality of life and relationships. But know that getting help can be life-changing and necessary in some cases.

The Bottom Line

You can recover from chronic procrastination by determining the root cause of it. Creating a solid plan in your head about how you will get stuff done is the best way to get out of the old pattern of just putting it off.

Soon you will be flying through your to-do lists and sitting back and relaxing with all that extra time and find you have nothing much to do….!

Originally published for New Writers Welcome on Medium on May 11, 2023.