Monica Ramirez Basco, Ph.D. on Procrastination

Procrastination, defined by putting things off, falling behind, and then feeling badly, is a normal behavior but one that can cause real problems when taken to extremes. It can present as a symptom of depression or anxiety or perfectionism. it's remediation can help create a sense of relief or respite from these other conditions. A first step in addressing problematic procrastination is to raise awareness that procrastination is occurring so that it becomes more of a conscious choice rather than a simple reflex. Next, it is helpful to understand the motivations that cause the behavior, which vary across different people. Some people procrastinate as a simple short-term means of avoiding having to do tasks they find aversive. Others avoid due to social evaluation fears or self-doubt. Others procrastinate due to poor organizational skills and difficulty accurately estimating the time it will take to accomplish a goal. Procrastination can also occur as a practical means of social manipulation (such as when delay in cleaning one's room will cause another to do it for you), or as a result of existential paralysis over not being able to complete tasks with a (self-imposed) required level of skill or quality. Its important to pick a single instance of procrastination to address rather than try to stop the pattern globally. Keeping change goals small and manageable makes it possible to maintain motivation to change and to measure change as it occurs.