How to deal with procrastination caused by anxiety

Where does the anxiety that leads to procrastination come from?

Each of us, for one reason or another, at least once put off important things until the last moment. However, this is not a deliberate action, but rather the result of the influence of two underlying factors.

1. Limited time

There aren't many hours in the day to get everything done. That is why time is the most valuable resource, which is important to learn how to properly manage. Procrastination revolves around time management issues. If we do not understand how to manage time, we will constantly miss it.

2. Growing number of responsibilities

It seems that the longer we live, the more responsibilities we have. As soon as we deal with old tasks, new urgent cases suddenly arise.

In fact, the increase in the number of responsibilities is a direct consequence of problems with time management. Imagine home Internet, which is used by a large family. Gradually, the signal will deteriorate, images will take too long to open, and the network will eventually fail and fail.

In other words, everyone has their own limit. As much as we'd like to be productivity geniuses, there's only a limited number of things we can get done in one day. One day, you may take on too many responsibilities, start slowing down, and if you don't take care of your precious time, you'll end up "failing." Just like Internet.

In times like these, we are filled with anxiety. It’s that tense feeling that pops up in the stomach as soon as we think about how much we need to do, and we can’t even figure out where to start.

What to do to avoid procrastination caused by anxiety

1. Focus on basic needs

First you need to take care of the most important things.

Imagine that you are a doctor in the emergency department and you have several people in the waiting room. It is logical to start with patients in a particularly serious condition who require emergency care. Use the same principle when it comes to your responsibilities and priorities.

According to pyramidOur hierarchy of needs / Psychology Today Maslow's needs, in order to reach the highest point - self-actualization, we must first satisfy our basic needs.

So one of the best ways to deal with anxiety-driven procrastination is to make sure that you are taking care of basic needs such as physical health and personal safety. Once you have these measures in place, you will have a solid foundation for growth and will be able to focus on personal development.

2. Break big tasks into small ones

Instead of jumping straight into a huge project, split it up into small simple steps. After, when all the small tasks are completed, you can combine them and get a big final result.

Don't try to do it all in one sitting, or worse, at the last minute. It is better to devote a certain amount of time to a large-scale project every day. This will increase self-esteem and motivate you to keep working, because you will see your progress.

3. Get rid of perfectionism

If you perfectionist, you know the constant feeling of dissatisfaction when it seems like you're never doing anything well enough. As a result, you start new projects all the time, but never finish any.

The constant pursuit of perfection and anxious procrastination are closely related to each other. The next time you feel like scrapping an idea because it's not perfect, keep building on the progress you've made and see it through to the end. And then, if time permits, go back and hone the result to perfection.

4. mark boundaries

Instead of limiting yourself in choosing a goal, set a limit on responsibility and reduce the number of responsibilities that you are willing to take on. This is especially important as you move up the corporate ladder and gain more life experience in everything you do.

With success comes new responsibilities. Therefore, many people who have achieved their goals cannot fully enjoy their success. They feel responsible for absolutely everything that happens around them.

If you take on all the burdens of the world, one day you may not be able to hold this load. In other words, before taking responsibility for others, take care of yourself and your needs.

5. Plan your vacation

Perhaps the brain is the most impressive organ in our body. It regulates or controls everything we do, say, and even think about. And, like any other mechanism, if it is used too often or incorrectly, it can easily fail.

Research confirmNew study shows correlation between employee engagement and the long-lost lunch break / Forbesthat regular breaks increase productivity because they give the brain time to regain focus and energy. Therefore, try at least sometimes to be distracted from business, go for a walk or just chat with colleagues.

Anxiety-driven procrastination is the result of trying to fulfill all your commitments with a limited amount of time. The best way to deal with the phenomenon is to try as little as possible to find yourself in situations that cause anxiety and tension.

Remember that nothing happens quickly. Life is a long and sometimes difficult journey. From time to time you have to stop rest, gain strength and check the coordinates to make sure you are still on the right track.