Procrastination is a coping mechanism

Ann Edwards
Mar 22, 2023
3 min read

Updated: Mar 23, 2023

What is worse than procrastination?

Let's face it, procrastination is a costly habit. We lose time, often times money, and opportunities. We can also lose out on fun, adventure, and progress. We waste a lot, we lose a lot. Then there is the feeling of confusion because we know better but can't seem to help ourselves. We berate ourselves, wallow in regret and chastisement. We feel shame and guilt because we know there is something we should be doing. We understand that is would be better to just do the 'Thing', but another force, more powerful than logic is at play.

Procrastination is not about a lack of time management or prioritization skills. Nor, is it a lack of motivation or analytical skills. Most often, procrastination is a learned response to uncomfortable or even painful situations from the past. If we examine the feelings behind the procrastination, we can learn more about the original creation of the coping mechanism and move closer to resolving it.

What is that force? >>> Emotion and the subconscious mind.

At some point in the past, we learned that avoiding a 'Thing' is more comfortable than the potential fallout of the 'Thing' gone wrong, and this lesson was valuable enough at the time, that we are still running that program - avoid the 'Thing' so we can avoid the uncomfortable 'Feeling'. So what feelings are behind the procrastination? What could be worse than the fallout of frequent procrastination?

A little side note, before we move on. I mentioned above the phrase 'frequent procrastination' and I want to call out that an incident here and there of procrastination may not have any of the emotional underpinnings described below. Occasional procrastination may be your intuition kicking in to help with timing. If the desire to procrastinate does not seem to map to a common type of activity or task, or it suddenly clears up, you might just be listening to your intuition.

If, however, procrastination is more of a habit and you can find some common denominators in the types of activities or tasks that lead to procrastination for you, it may be worth it to look at how you are feeling to help identify the root of habit. Here are some of the most common emotional underpinnings for procrastination.

Fear of failure: Procrastination may occur when a person is afraid of failing or making mistakes. This fear can be so overwhelming that they avoid the task altogether.
Perfectionism: Procrastination can also be a result of perfectionism, where a person feels like they need to produce perfect work, and they put off starting a task until they feel they can do it perfectly.
Lack of motivation: Sometimes, procrastination can be due to a lack of motivation or interest in a task. If a person doesn't find a task engaging or doesn't see the value in it, they may procrastinate.
Difficulty with decision-making: When faced with a task that requires decision-making, some people may find it overwhelming and put off making a decision, leading to procrastination.
Overwhelm: A person may feel overwhelmed by the size or complexity of a task, leading to procrastination. The task may seem too big to tackle, and they may not know where to start.
Emotional state: Procrastination can also be influenced by a person's emotional state. If a person is feeling anxious, stressed, or depressed, they may have difficulty starting or completing tasks.

The next time you find yourself in an episode of procrastination, take a moment to check in how you feel compared to the list above. Do any of them resonate with you in that moment? Do any seem logical to you based on your past experiences? If so, take some time to reflect on the past experiences related to that feeling. When have you felt that way before? Do you remember when you first felt that way?

Journalling is a great tool for unlocking memories and connecting the dots. Meditation can help as well. Once you find something that feels more at the root of the feeling, try telling yourself how that old 'rule' no longer applies. Start telling yourself a more empowering belief and keep telling it until it feels comfortable. You may have to go through this process several times to realize any lasting benefit. Or, you might just unravel the procrastination coping mechanism the first time around.

If you prefer to get to the bottom of the issue as quickly as possible and help programming in new beliefs, take a look at the following services. This issue is near and dear to my heart, having been a procrastinator most of my life. In my case, my 'reasons' for procrastinating were complex, layered and multi-faceted, and it required help to get to the bottom of it. If that sounds like you, I can help.

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