Understanding Why I Procrastinate (So Maybe you won’t!)
I have been putting off writing a blog post for quite some time. In an effort to tackle my own procrastination, I decided to document my personal process of addressing it, hoping it might help others experiencing similar struggles. In fact, you might be reading this blog post at work with a neglected to-do list by your side, or at 2am procrastinating on a term paper. So come join me in figuring out what’s in the way.
First, I’m going to ask myself WHY I am avoiding creating blog posts or other content for my website and social media. Here are the four main narratives I identified I am holding:
“I’ll do it another day.” (this one turns into weeks and months quite easily)
Let's dig deeper into each of these to see what underlying feelings or factors might be driving them.
“I don’t know what to write about”
Often, when I'm feeling stuck, it's because I have preconceived notions about what the final product should be. I may then unconsciously, or even consciously, be aiming for a level of perfection that's difficult to actually achieve. My website and blog are platforms for sharing knowledge, psychoeducation, tools, and tips to help people with their mental health. This pressure to present my education and clinical experience in the best possible way—and, even more unrealistically, in a single blog post—can be overwhelming.
In holding an unrealistic vision of the final product, it's like I'm putting the cart before the horse. It sabotages the starting process. I need to let go of the idea that each blog post must be perfect and instead focus on delivering meaningful content.
For full disclosure, I spent a lot of time looking into the idiom "putting the cart before the horse" to find the best way to convey what I'm trying to say. I'm not sure if it's the perfect fit, but I'm going with it anyway!
“I’m feeling too lazy”
Even while this thought may sometimes pop up for me, I fundamentally believe that no human is actually lazy. In fact, “lazy” is a lazy way to describe the more complex things going on. Often the real reasons are more along the lines of “I’m tired”, “I’m braindead”, “I’m demotivated”, “I’m feeling overwhelmed”.
In my case, the previous realization of setting unattainable visions of perfection - and that the task will likely demand considerable time and energy -makes it seem far too daunting. Of course it would be hard to lift up a giant mountain with ease. I’m already tired before I’ve even started, and the easiest narrative is that this is laziness.
“I don’t have the motivation to do it”
This thought is a useful signpost that I need to dig deeper into my energy state or mindset. As my primary role as a psychotherapist involves sitting with clients and holding therapeutic space for sometimes quite heavy topics, I often use the time in between sessions to take breaks and recharge myself. This can include stretching and movement, engaging in light conversation with coworkers, hydrating and snacking, and sometimes even a power nap if I can manage it. Especially on days when I have only virtual sessions, I will leave my desk and get some distance from my computer screen whenever I can.
While I'm grateful for the flexibility in my work, switching from therapist mode to writing mode can be challenging. This insight helps me understand why my motivation for creating content might be low and allows me to plan better to address this very real limitation in my work day.
“I’ll do it another day”
This one is perhaps the easiest to understand and most challenging to tackle! Quite simply, as a therapist in my own practice, I don’t have a higher boss to answer to. So when other needs arise, I can push back creative tasks with no pressure or negative consequences from a disappointed or upset boss.
Now I know that most people aren’t lucky enough to be in this position. I will point out that when this swings to the other extreme and you have a strict or critical boss, this can lead to similar paralysis due to fear of criticism or unrealistic expectations.
Addressing and Overcoming Procrastination
So now that we understand better, how do we actually address procrastination?
Ultimately, to tackle procrastination, it's crucial to set realistic, attainable, and flexible goals. Here's how I plan to address my procrastination in regard to blog and social media posting:
Break down tasks: I need to avoid setting overly ambitious goals and focus on smaller, manageable steps to achieve my objectives for my blog or social media content.
Acknowledge perfectionism: I must remind myself that perfection is unrealistic and focus on creating valuable content without excessive pressure. Make it conscious when it is sneaking up insidiously and challenge it directly.
Schedule dedicated time: Instead of squeezing in blog writing between sessions, I need to carve out specific times to focus on content creation, adjusting based on my workload. Since my primary focus is on my client sessions, sometimes this work will be put on the back burner.
Find an effective workflow: I realized that I work better when I write my thoughts on paper before typing them out. Many of us can easily get screen burnout and this can stifle the flow of writing and expressing. I wrote the skeleton of this post on paper, and it was so much easier to then type it out and do the editing process on a computer after I had already flowed my thoughts out onto paper.
Seek support: Working alongside friends or fellow solo practitioners, whether in person or through online communities, can help maintain focus and motivation. Additionally, having a trusted friend or colleague check in and offer encouragement and support is invaluable.
Ultimately, the key to tackling procrastination is to be honest with yourself, and dig far deeper than the surface level narratives about why you’re not completing a task.
I hope some of you were able to recognize ways in which you might be procrastinating and thus feel more equipped to challenge yourself to cut through the avoidance and address the underlying thoughts and emotions.
If you’re feeling stuck and you’d like to talk through what might be getting in the way for you, please feel free to reach out and work with me. I’d love to support you in your journey to understanding and overcoming your own procrastination.
And you can learn more about overcoming procrastination here.
