Procrastination & Emotional Regulation

In the ongoing collaboration with Atlanta Specialized Care and the AHA! Mental Health Connection, Neitcha Thomsen, MSW, LCSW, discusses procrastination. Most would tend to think that procrastination means laziness. However, procrastination does not always equate to “laziness” and might, in fact, have an explanation. Individuals who struggle with emotional regulation tend to procrastinate the most.

Neitcha supports individuals with ADHD, particularly those who face challenges with executive function. Procrastination is one of the most common difficulties encountered by individuals with ADHD. Procrastinating tasks does not always stem from laziness; it often arises from the desire to avoid certain emotions. In her article, Neitcha states that anxiety, boredom, or confusion could be a reason for procrastination, and understanding this can help us recognize the underlying factors that contribute to this behavior.

If you find yourself avoiding tasks, Neitcha recommends reflecting on these simple questions: What feelings do I have about this task? Is it boring? Am I feeling overwhelmed? Or do I not know how to approach it? Although facing these emotions can be daunting, identifying the underlying reasons for your avoidance and acquiring tools to manage these feelings is one of the most effective strategies for overcoming procrastination and succeeding.

Tips to Manage Procrastination & Emotional Regulation

Bordeom:

• Consider how long you feel you can do the task before you get bored.
• If you feel you can handle doing the task for 20 minutes, set a timer and allow yourself to stop when the timer goes off. 
• After completing the task, reward yourself and transition into the activity you enjoy.
• Is it a task that can be done while engaging in something enjoyable? For example, you can listen to music or your favorite podcast while using the treadmill or folding laundry. 

Anxiety:

• Anxiety about a task can often stem from feeling overwhelmed by the task or items on your to-do list. A helpful strategy is to break the task into smaller, manageable steps and concentrate on taking that first small action.
• Consider the task’s purpose and recognize the value you bring to it. For instance, you might think, “By responding to work emails, I can feel a sense of accomplishment and boost my confidence.” 
• Some individuals find that grounding techniques such as deep breathing or a fidget toy can help reduce anxiety.
• Pay attention to the thoughts that trigger your anxiety about the task. Are you automatically imagining the worst-case scenario or convincing yourself that the task or its outcome will be disastrous?

Confusion:

• Do you know how to complete the task? If a parent asks their child to clean their room, the child may not fully understand what “clean your room” means or how to accomplish it. In this case, explaining the steps involved or doing it together the first time is helpful to ensure the child knows how to complete the task successfully.
• Writing down the steps to accomplish the task will help to break it down into manageable parts.

Some extra tools Neitcha gives to help Overcome Procrastination & Emotional Regulation:

• Is there a specific time of day that works best for completing the task? Are you a morning person? Do you work better after a cup of coffee?
• Do you easily get distracted? If so, put your phone on silent mode or move to a quiet location.
• Body Doubling can also be an extremely effective tool. Body doubling means having someone in the room with you while you work, which can help provide accountability. This presence can make tasks feel less overwhelming and create a sense of shared focus, making it easier to stay on track.

Neticha reminds us that procrastination is linked to Emotional Regulation. The next time we find ourselves procrastinating, we must pause and examine our feelings and thoughts about the task at hand.  Try some of Neitcha’s tools, and remember that a therapist can be an enormous resource for helping with regulating emotions and overcoming challenges. The team at Atlanta Specialized Care is trained to aid in struggles with executive function and neurodiversity.

For more information, click here to read Neitcha’s blog article in the AHA! Connection!