Tips to Manage and Identify Procrastination as a Sign of Depression

Procrastination is a common human behaviour, but it can significantly impact our productivity, mental well-being, and overall quality of life when it becomes extreme. Nobody is perfect or punctual all the time. But, a regular person will at least try to finish their work on time in most cases. However, if you constantly find yourself delaying important work for no reason, there could be an underlying issue demanding immediate attention. 

According to a study by the Public Library of Science, procrastination is consistently associated with higher stress, fatigue, reduced life satisfaction related to work and income, and symptoms of depression and anxiety.

What Causes Extreme Procrastination

Speaking to the team of OnlyMyHealth, Dr Harneet Kaur Kohli, Consultant, Psychologist, Manipal Hospital, Patiala, shared, “The reason behind extreme procrastination can be mental challenges like anxiety, depression or attention deficit hyperactivity disorder (ADHD).” Beyond mental illnesses, she listed a few factors related to thought patterns that can exacerbate or manifest procrastination:

• Perfectionism: Fear of not achieving perfection can lead to avoidance of tasks altogether.
• Being overwhelmed: Feeling overwhelmed by the magnitude of a task can cause avoidance and delay.
• Lack of motivation: A lack of interest or motivation in a task can lead to procrastination.
• Fear of failure: Fear of failure or adverse outcomes can hinder progress and prompt procrastination.
• Time management issues: Poor time management skills can contribute to delaying tasks until the last minute.

Depression is a Possible Cause of Severe Procrastination

Procrastination can be a symptom of depression. If you find yourself consistently avoiding tasks, experiencing persistent feelings of sadness, hopelessness, and changes in appetite or sleep patterns, it may be a sign of depression.

“People suffering from depression usually feel extremely low due to an imbalance of neurotransmitters in the brain because of less dopamine and serotonin. Constantly feeling unhappy or low on energy makes it extremely difficult for people to motivate themselves to complete the task. As depressed people start believing that everything is meaningless because of their inability to feel elated or satisfied, they start giving up on doing their tasks altogether,” elucidated Dr Kohli.

Practical Strategies to Tackle Procrastination

Dr Kohli suggested that extreme procrastination can be challenging, but with self-awareness and the right strategies, it is possible to tackle procrastination effectively.

Tips for People with Severe Depression

For individuals with severe depression, tackling procrastination may require additional support. Dr Kohli advised, “Immediately seek treatment from a psychologist or a psychiatrist for depression. The mental health specialist will either provide medications or cognitive behaviour therapy, in which the person is taught various methods to overcome the thoughts of low self-esteem.” She listed a set of practices that you can practice by yourself to tackle your depression-related procrastination:

Instead of focusing on the magnitude of a task, take baby steps. For example, if you have to write a book report, concentrate on finishing one page at a time. 

Reward yourself for completing a task and assign penalties for not completing a task. 

Practice Self-Compassion. Be gentle with yourself and acknowledge that depression can affect your ability to function at your best. Celebrate small accomplishments along the way.

Also Read: Is Procrastination The Same As Laziness? Tips To Stop Procrastinating

Tips for People Without Depression

Even for individuals without depression, overcoming procrastination can be beneficial for personal growth and productivity. Dr Kohli suggested some tips to help you tackle this debilitating condition:

• Set Clear Goals: Define specific and achievable goals to maintain focus and motivation.
• Create a Structured Routine: Establish a daily schedule that includes dedicated time for tasks and breaks to maintain productivity.
• Use Time Management Techniques: Employ techniques such as time-blocking to increase efficiency.
• Find Accountability: Share your goals with a friend or colleague who can provide encouragement and hold you accountable.
• Fix your Addictions: One reason for procrastination may be your addiction to distracting elements like phones or smoking. Remove these addictions slowly, and start allocating the same time to focus on your tasks. 
• Practice mindfulness: Daily 10 to 15-minute sessions of yoga or running can put you in the right mindset, channel your focus, and help you finish your tasks on time. 
• Seek Professional Help: Therapy or psychiatric help isn’t just for people with extreme mental illnesses. Anyone can benefit from therapy to fix their thought patterns and improve their quality of life.  

Help Yourself and Those Around You to Stop Procrastinating

Procrastination is one of the most common obstacles to fulfilling your hopes and dreams. Hence, it becomes crucial to recognise the underlying reasons that make you procrastinate. Everyone can benefit from understanding and addressing procrastination to lead a more fulfilling and balanced life. Dr Kohli also added that if you know anyone around you struggling with procrastination, it is imperative not to blame them. Instead of nagging or making them feel useless, you should help them recognise the basis of their problems and support them in their journey towards freedom from the anchor of procrastination.