Research has found that procrastination is linked to mental health problems, including anxiety, depression, and stress.
Procrastinators have worse sleep quality, get less physical exercise, experience greater loneliness, and increased financial problems.
While chronic procrastination isn’t a disorder, it can be associated with mental health conditions.
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Many adults withattention deficit hyperactivity disorder(ADHD) struggle with procrastination.
Read on to learn some practical solutions to help you combat chronic procrastination.
You might avoid completing a task because the thought of it is stressful or anxiety-inducing.
Causes of Chronic Procrastination
There are many reasons you may be procrastinating.
People typically associate procrastination with a lack of self-control.
You might havelow self-esteemthat keeps you from going after what you really want.
Irrational Beliefs
You may have underlying irrational beliefs that prevent you from being productive.
It’s often related to a traumatic event and/or depression.
Perfectionism
If you are aperfectionist, you might not think anything you do is good enough.
That mindset could be why you’re unconsciously choosing not to do anything at all.
It can easily lead to feelings of overwhelm, and ultimately, procrastination.
Treatment for Chronic Procrastination
Chronic procrastination can take a serious toll on your health and well-being.
Studies suggest that it can increase symptoms of anxiety, stress, and depression.
A therapist or other mental health professional can also teach you coping mechanisms to help combat procrastination.
Psychotherapyis one of the first lines of treatment for ADHD.
Common medications prescribed for ADHD includeRitalin(methylphenidate),Vyvanse(lisdexamfetamine), andAdderall(amphetamine/dextroamphetamine).
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While it may be challenging to overcome procrastination, that does not mean you are powerless.
These 12 strategiescan help you address chronic procrastination.
If you know the underlying reason, then you’re free to match it with the right solution.
A large project can feel like climbing a mountain.
Sometimes, ADHD symptoms can make visualizing a project difficult.
It can be hard to understand how all the pieces fit together.
Ask a friend or someone you trust to help you think through and organize the steps.
Planning becomes a form of procrastination.
It is less overwhelming and easier to stay motivated.
Every time you complete a short-term goal, reward yourself.
Creating these smaller goals also allows you to move away from last-minute panics as a big deadline approaches.
Make a commitment to your partner, a friend, or co-worker.
Tell them your goals and timeline.
This gentle social pressure can help propel you forward.
Another option is to work on the task with another person.
The social connection helps keep the project stimulating and engaging.
There are many ways to make a task more appealing.
Here are a few examples.
Rotate Between Two Tasks
Try rotating between two tasks.
This can keep your interest levels high, and allow you to feel focused and motivated on both tasks.
you’re able to set a timer and spend equal time on each task.
This is another way you’ve got the option to make boring tasks more appealing.
Set your timer and work for 10 minutes.
Then review how you feel.
Task initiation, or getting started on a task, is something that many chronic procrastinators struggle with.
If not, set your timer for another 10 minutes and continue to work in small time chunks.
Also, be aware of internal distractions that can affect your concentration.
However, these other little things" often contribute to the cycle of procrastination.
If so, why not educate yourself?
You might do this by enrolling in a formal training course.
Delegate to Someone Else
Sometimes it is empowering to develop a new skill yourself.
Other times, it is appropriate to delegate to another person who already has the skills.
For example, you do not have to learn how to fix your car.
you could take it to the garage where there are trained mechanics.
Do not feel you have to do everything yourself.
Replace Negative Thoughts
Our thoughts and feelings are very powerful.
Research suggests that CBT can be an effective tool for reducing procrastination.
In both cases, treatment reduced procrastination and improved anxiety, depression, and well-being.
Connect With a Doctor
Let a doctor or mental health professional know about your procrastination challenges.
They can determine if these challenges might be related to anxiety, depression, ADHD, or other conditions.
Therapy andmedication, when appropriate, can be an essential part of your treatment plan.
Though medication will not prevent procrastination, it can help with symptoms that play a part.
Does Chronic Procrastination Go Away?
The good news is that whilechronic procrastinationcan be a serious problem, it often declines with age.
Procrastination tends to be at its highest among young people between the ages of 14 and 29.
There are several reasons why procrastination may become less severe as people grow older.
Certain personality traits, includingconscientiousness, become more prominent as people age.
WhileADHD does not just go awayonce people reach adulthood, it can change over time.
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