Depression and Procrastination

Procrastination is something we all suffer from sometimes. I’ve now reached the stage where I almost never experience it anymore. I’ve successfully coached many people trying to beat this problem and I’ve also experienced the kind of deep depression and procrastination that eats at you, so I know what it takes to find motivation again and take action.

Is procrastination a symptom of depression? I’m convinced by experience that it is. Lack of motivation and hope can cause procrastination and create a negative cycle of inaction and depression. According to this study published in Plos One Journal, 2016, procrastination is connected to depression, stress, anxiety and happiness with life. 

The reasons why we procrastinate, and why depression makes it worse seem obvious, but they’re not. By the end of this article, you should understand why you procrastinate, how depression can destroy your motivation, and what steps you can take right now to break free!

Is Procrastination a Sign of Anxiety?

This is not clear, although many claim it is. Procrastination is one of the many symptoms of anxiety that, for example students often face (source: Journal of Counseling Psychology). It is easy to understand why this might be true, as students are under a lot of stress and anxiety whilst taking exams and writing papers. The study also mentions that many students suffer from poor study skills, time management skills and decision-making ability which can cause anxiety and encourage procrastination.

If students suffer in this way, it seems that others who lack these skills will also suffer from both anxiety and procrastination will be one sign of this. The reasons why someone may procrastinate might be due to poor study or time management skills but could be for other reasons too.

People who procrastinate do suffer from more symptoms of anxiety than those who do not (Source: This chapter written by Flett, Blankstein and Martin,1995). This is especially true with social anxiety, where people may avoid social contact or social tasks because they worry about being judged, or about failing in a social situation.

In business, it also seems logical that someone who is anxious for whatever reason may put off important meetings, or tasks. For example, a business person could be suffering from anxiety for social reasons and wants to avoid talking to a colleague, or he could be anxious because of a lack of confidence or lack of business skills such as time management.

Anxiety disorder is more long term and so in this discussion of anxiety and procrastination we should avoid talking about short term anxiety.

How Does Procrastination Affect your Mental Health?

Depression and anxiety are both problems of poor mental health. Depression can destroy motivation and cause procrastination. On the other hand, it also works the other way round, procrastination and depression are therefore linked.

When one suffers from severe depression, as I have experienced, procrastination can become a normal daily routine. On the other hand, procrastination can cause someone to become depressed because they are worried by not getting anything done.

Depression and procrastination can therefore feed off each other and without intervention can continue for some time. It is a very negative cycle.

Whilst this negative cycle continue continues a person’s mental health can get much worse. Anyone in this situation must get professional help and seek guidance.

Procrastination and depression can lead to hopelessness and demotivation so that suicide becomes a real danger. Before things reach this point, intervention from a therapist and doctor are very important.

Procrastination is not a mental illness as some believe, but it can lead to poor mental health. The combination of depression and procrastination is particularly bad.

Please get help if you find yourself moving in this direction, hopefully before you are severely depressed or lost in inaction.

Procrastination is common, but…

Everybody suffers from procrastination from time to time. However, there is no doubt that depression makes it much worse and that when you realise that you are procrastinating, and not taking action when you should, you feel worse and your depression can deteriorate.

Even if putting off difficult tasks can temporarily make you feel better, it is something that can keep you awake at night and also cause you to feel under pressure. Lack of sleep can also make depression worse, so it needs to be solved!

Depression does not cause procrastination; however, it makes it worse. If you are procrastinating a lot and not taking action in your life, when you know you should, this can lead to depression.

There is nothing more motivating than taking steps towards a goal, but if you are depressed, lack of motivation can stop you and that is sure to make you feel even more negative.

Have you ever felt this extreme lack of motivation? It felt to me, when I was depressed, that it was impossible to do anything, even showering seemed too much for me. The pain everyday was incredible and my joy for living was disappearing fast.

So now we’ve understood how important the connection is between procrastination and depression, it’s time to learn how to overcome procrastination.

How to Overcome Procrastination

There are a number of things that you can do to overcome procrastination. But first a warning. It is not easy to change the habit of inaction, especially if you are depressed. You will need help from friends and family, and from a professional.

You will need to resist the negative voice inside you and push yourself to take action. Procrastination and depression are tough enemies and you need to be tougher!

• Have a good think to yourself about why you are procrastinating. What are the advantages of procrastination, and when are you doing it most? How is it hurting you, and what can you do to stop this?
• Listen to inspiring music that gets you motivated. List the reasons why you should take action now. Encourage yourself and decide to make a start on fixing this.
• Read some positive motivational and inspirational quotes, they can really help to change your thinking and to become much more energized and positive.
• Start using affirmations daily. Repeat them often, but make sure to choose affirmations that you can believe and accept. Do this every day. This powerful tool can replace negative thoughts with optimistic and helpful ones!
• Create a list of goals you want to achieve. Break them into smaller steps so they become more manageable and realistic. Set a time limit to achieve each step in your goal. As you complete each step, the fact that you are moving towards your end goal will motivate you to move forward. Most importantly, this will give you new hope.
• Keep a gratitude journal and note down every good thing you have in your life, no matter how small. No matter how dark things look, there is always something to be thankful for.
• Meet with a friend and discuss your plans. the fact that you tell your close friend will mean that you are committed to making it work, and to completing your goals. Your friend can also help you and congratulate you on your success every step of the way. Be careful to choose a friend who is supportive and who can be trusted to encourage you.
• Close your eyes and start to visualize a better life and things that you want in it. This is a form of self hypnosis, an amazing tool that successful people use to achieve goals and change thinking. Self hypnosis and visualization can help you beat procrastination and depression when used properly and regularly.
• Check out my e-book Self Esteem Secrets – there’s a whole chapter about procrastination in it. I have written this book to solve problems like this and empower you to believe in yourself, so go get a copy!
• Exercise not only boosts energy, it also fills your brain with positive chemicals which help you fight depression. exercise can improve your mental health and definitely restore your enthusiasm and motivation. Exercise also improves your mood and will enable you to start to use your excess energy and drive to achieve your goals, rather than giving in to inaction.
• Listen to motivational speakers, or get a Life Coach. You can find motivating speakers, videos and much more online if you search for it.
• Finally, I’ve talked about self hypnosis in a previous step. I’ve tried this wonderful Self Hypnosis Program – Overcoming Procrastination – and it worked for me!

If you Can’t Get Motivated, you can Still Beat Procrastination

If you have tried the other steps and for some reason still find yourself lacking in motivation, all is not lost!

It is not always necessary to be completely motivated to get on with important tasks. Highly successful people are sometimes demotivated and it is during these times that they still manage to get things done.

However, depression can make you feel so bad that it may prevent you from doing even the smallest things for yourself. In this situation, if you can force yourself to just do something, no matter how small a step, it is a positive start.

If you can get started you will feel better and this can motivate you to take another step and before you know it, you are achieving goals again. You always have the choice to overcome your inner resistance and procrastination, but you need will power and persistence to keep going and not give up too soon.

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Final Words on Depression and Procrastination

Be Kinder to Yourself

When you suffer from depression, self-care often goes out the window. You can help yourself by being nicer to yourself. There is no point in punishing yourself or getting angry. Stop telling yourself you’re a failure, or that there is no hope, as this only makes your enemy depression stronger.

When you are ready and feel a bit better push yourself to take the first step. Encourage yourself. Stop the negative self talk in your head and start to take action. reward yourself for every small step towards your goal, and don’t stop until you achieve it!

Go On, Get Started Now!

Just get started today. Right now if possible.

Don’t make excuses for why you can’t. You always have a choice to improve things, if you decide not to, that’s your choice. Why not choose to be happier?

Help yourself because no one else will. Yes, you should talk to a therapist or get counseling, but they can only help you if you allow them to. If you refuse to help yourself, then nothing can be done. So please don’t put up with depression and procrastination, if you need any more information from someone who’s been through this and overcome it, then it’s here on this website.

I wish you luck on your journey to conquering this plague we call procrastination. You CAN do it! Don’t hesitate to contact me or leave a comment if you need more answers. I’m here to help!

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