Understanding Procrastination & How to Stop It
Procrastination: When Motivation is Simply Not Enough - Complex Trauma Prisons (youtube.com)
We have likely all dealt with procrastination at some time or another. We might wait until the last minute to do something or avoid tasks completely. This habit can hurt how productive we are and how we feel overall. Many reasons exist why people procrastinate, but it can be especially hard for those who have gone through complex trauma.
To better understand this, let's look at the following:
Why procrastination happens in the first place.
How Complex Trauma can make procrastination worse.
Why common solutions may not work for everyone.
Discuss steps we can take to create lasting positive changes.
Individual procrastinating their tasks.
Why Do We Procrastinate?
Many people often view procrastination as laziness, but in reality, it's more complex. You can link it to emotions, habits, and even self-doubt. Here are a few common reasons why people procrastinate:
Fear of Failure: Many people procrastinate because they fear failing at a task. By putting it off, they avoid facing potential disappointment, negative thoughts or criticism.
Perfectionism: People who strive for perfection might delay starting tasks because they feel they can't meet their high standards. They wait for the "perfect" moment, which often never comes.
Overwhelm: When tasks seem too large or complex, it can lead to feelings of overwhelm. Procrastination becomes a way to cope by avoiding the stress of the task altogether.
Lack of Motivation: Without a clear incentive or purpose, it can be hard to find the motivation to start or complete a task.
Immediate Gratification: Sometimes, people choose activities that offer immediate pleasure over tasks that provide long-term benefits, leading to procrastination.
Does Complex Trauma Contribute to Procrastination?
Trauma is someone’s response to a deeply scary or harmful event that makes them unable to cope. Complex Trauma is defined as the response to an ongoing environment of danger where one never feels safe. This response constantly signals a stress response such as fight, flight or freeze. It affects every aspect of a person - their bodies, relationships, brains and ability to have a spiritual connection. Tim Fletcher has identified 60 Characteristics of Complex Trauma which may help you put the pieces together as to how it may have affected you.
This type of trauma can affect how individuals process emotions and handle stress, which in turn can lead to procrastination. Here’s how complex trauma contributes to procrastination:
Emotional Regulation: People who have experienced complex trauma might struggle with regulating their emotions. Procrastination can be a response to strong emotional responses, serving as a temporary escape from anxiety or stress.
Low Self-Esteem: Traumatic experiences can negatively impact self-esteem. People with low self-esteem may procrastinate. They doubt their abilities and fear they cannot complete tasks.
Avoidance Patterns: Trauma survivors often develop avoidance patterns as a coping mechanism. Procrastination can be a form of avoidance, where the individual avoids triggering tasks or situations.
Executive Function Impairment: Trauma can affect areas of the brain responsible for executive function—skills. These skills are needed for planning, focusing attention, and managing tasks. This impairment can lead to difficulties in organizing and completing tasks efficiently, leading to procrastination.
Why Common "Fixes" for Procrastination Often Fail
Many common strategies for stopping procrastination focus on time management and discipline. However, for those who've experienced complex trauma, these solutions may not address the root causes. Here’s why:
Temporary Solutions: Simple fixes like creating to-do lists or setting timers may only offer temporary relief. These methods don’t address the deeper emotional issues linked to trauma that might be driving procrastination.
Increased Stress: Solutions that emphasize strict discipline might increase stress and anxiety. For trauma survivors, added pressure can reinforce avoidance behavior instead of reducing it.
Ignoring Emotional Needs: Many strategies for battling procrastination overlook the emotional health component. For trauma survivors, emotional well-being must be addressed alongside productivity strategies.
General Assumptions: Many techniques assume that everyone experiences procrastination the same way. They fail to consider personal histories, especially those involving trauma, that may require more personalized approaches.
How to Create Lasting Positive Change
For people dealing with the impact of complex trauma, creating lasting change in procrastination habits involves more than standard time management skills. Here are some strategies that may help:
Cultivate Self-Compassion: Be gentle with yourself and recognize that procrastination is a common challenge, especially for those who’ve experienced trauma. Self-compassion can reduce shame, increase motivation, and improve your overall physical and mental health.
Address Emotional Triggers: Work with a therapist to identify and address emotional triggers related to procrastination. Understanding these triggers can help reduce their power over your actions.
Practice Mindfulness: Mindfulness techniques can help you become more aware of your thoughts and feelings. This awareness can help you manage stress and reduce procrastination. Meditation or deep breathing can ground you in the present moment and begin to improve mental health conditions.
Break Tasks into Smaller Steps: To reduce feelings of overwhelm, break larger tasks into smaller, manageable steps. This can make tasks seem less daunting and increase your sense of achievement as you complete each step.
Establish Routines: Developing consistent daily routines can help create a sense of stability and predictability. Routines can reduce the mental load of decision-making and help you build positive habits.
Seek Support: Consider joining support groups or working with a mental health professional who understands the impact of trauma. Sharing experiences and spending time with others who understand can provide comfort and encouragement.
Focus on the Process, Not Perfection: Shift your focus from achieving perfection to making progress. Celebrate small victories and recognize that making mistakes is part of the learning process.
Use Affirmations: Positive affirmations can help counteract negative self-talk and build confidence. Use affirmations to remind yourself of your abilities and worth.
Implement Gentle Accountability: Find a trusted friend or therapist who can provide gentle accountability. Having someone to check in with can help you stay on track without adding pressure.
Explore Creative Outlets: Engage in creative activities that bring joy and allow self-expression. Creativity can be a powerful tool for healing and reducing procrastination by increasing motivation and positive engagement.
Conclusion
Procrastination can be a tricky problem, especially for people who have been through complex trauma. There are many common strategies for dealing with procrastination might help for a little while. However, they often do not address the deeper emotional and psychological issues that are involved. It's important for one to understand the specific challenges that trauma survivors face and focus on strategies that support emotional health. This approach can lead to lasting positive changes in managing procrastination.
It's also important to remember that overcoming procrastination isn't about being perfect. Instead, it's about making progress and finding what works best for you. It takes time, compassion, and the right kind of support to develop healthier habits that can reduce procrastination and improve your life.
As you start this journey, remind yourself that every small step forward is a win, and it's a step toward a better, more fulfilling life. Celebrate your achievements, no matter how small they might seem, because each one brings you closer to your goals.
