How often have you sat down at your desk to write an email or pay a bill, only to find yourself clicking your way down a rabbit hole on Youtube, Facebook, or Instagram instead? Procrastination is one of the most common issues people struggle with. We’re constantly surrounded by distractions, flashing lights, clips, and headlines built to grab our attention. These alternatives are especially appealing when compared to doing something unpleasant like paying taxes.

 For some, overcoming procrastination is a matter of finding ways to stay focused. For others, procrastination is the product of anxiety. Understanding where your desire to procrastinate comes from can be key to helping you find the tools to manage it. If you’re wondering whether or not your procrastination habit is anxiety-fueled, here’s how to tell.

Physical Symptoms of Anxiety-Fueled Procrastination

 We all procrastinate at some point or another, but those whose habit is born from anxiety may notice physical symptoms of anxiety when they sit down to get work done. Symptoms can vary widely from person to person, but there are a few key ones you can look out for. When sitting down to work on a project, do you suddenly struggle with the urge to run to the fridge for a snack or open up a video game? Activities like these produce dopamine, which can help soothe our anxieties, but don’t help us get done the tasks at hand.

 Here are some more physical symptoms of anxiety to look out for:

  • Stomachaches
  • Restlessness
  • Irritability
  • Increased Heart Rate
  • Muscle Tension
  • Sweating

young adult male sitting at a desk working on his laptopProcrastination & Self-Confidence

 Another common source of anxiety-fueled procrastination is a lack of self-confidence and fear of failure or rejection. If you’re focused on whether or not others will like your work instead of the work itself, you may find it difficult to get started or maintain focus while working on something. Some questions you may want to ask yourself on this include:

  • Do you set realistic goals & expectations for yourself?
  • Are you concentrating on the work at hand or worrying about how it will be judged?
  • How often do you engage in negative self-talk while working on tasks?

 If you think of the human system as one that can be programmed, holding negative thoughts and low self-esteem at the forefront while you’re working is a painful experience. Given how unpleasant that might be, you may unconsciously start looking for ways to avoid those negative thoughts and feelings by—you guessed it—procrastinating.

Analysis Paralysis & Anxiety

 In many cases, anxiety is rooted in uncertainty about the future. It’s a defense mechanism we develop to avoid negative experiences. There are lots of positives to worrying about the future. It can help you plan for worst-case scenarios and ensure you’re prepared when things eventually go wrong. Unfortunately, that anxiety about everything that could go wrong also leads to analysis paralysis in some cases.

 Analysis paralysis is the tendency, while making decisions, to get so focused on possible adverse outcomes that you find it challenging to make one. Instead of getting started on a project, the busy brain of a worry warrior spirals out along a thousand different paths. It scours them looking for a perfect solution without any pitfalls or unexpected traps. It’s important to tame this impulse so that it can help out as needed without taking over entirely.

Seeking Support

 Some procrastinators can work out tricks and systems to keep themselves on target, but for others, it can be a more serious issue that requires support. Procrastination causes problems at home and in the workplace, but there are methods to help manage it. Reach out today to schedule a consultation to learn more about anxiety therapy and how it can help you.