How often have you set out to write an email or pay a bill, only to find yourself clicking your way down a rabbit hole on YouTube, Facebook, or Instagram? Procrastination is one of the most common issues people struggle with. We’re constantly surrounded by distractions, flashing lights, clips, and headlines built to grab our attention. These attractions are especially appealing when compared to activities that are unenjoyable or mentally draining.

For some, overcoming procrastination is a matter of finding ways to stay focused. For others, procrastination is the product of anxiety. Understanding where your desire to procrastinate comes from can be key to helping you find tools to manage it. If you’re wondering whether or not your procrastination habit is fueled by anxiety, here’s how to tell.

Physical Symptoms of Anxiety-Fueled Procrastination

We all procrastinate at some point or another. However, individuals with procrastination habits born from anxiety may notice physical symptoms of anxiety when they sit down to get work done. Symptoms can widely vary from person to person, but there are a few key symptoms you can look out for. When sitting down to work on a project, do you suddenly struggle with the urge to run to the fridge for a snack or open up a video game? Activities like these produce dopamine. As a result, they can help soothe our anxiety, but they do not help us complete the tasks at hand.

Here are some more physical symptoms of anxiety to look out for:

• Stomachaches

• Restlessness

• Irritability

• Increased Heart Rate

• Muscle Tension

• Sweating

Procrastination & Self-Confidence

Another common source of anxiety-fueled procrastination is a lack of self-confidence and fear of failure or rejection. If you’re focused on whether or not others will like your work instead of the work itself, you may find it difficult to get started or maintain focus while working on tasks. Some questions to explore include:

• Do you set realistic goals and expectations for yourself?

• Are you concentrating on the work at hand or worrying about how it will be judged?

• How often do you engage in negative self-talk while working on tasks?

If you think of the human system as one that can be programmed, holding negative thoughts and low self-esteem at the forefront while you’re working is a painful experience. Given how unpleasant that might be, you may unconsciously start looking for ways to avoid those negative thoughts and feelings by—you guessed it—procrastinating.

Analysis Paralysis & Anxiety

In many cases, anxiety is rooted in uncertainty about the future. It’s a defense mechanism we develop to avoid negative experiences. There are lots of positives to worrying about the future. It can help you plan for worst-case scenarios and ensure you’re prepared when situations go wrong. Unfortunately, being anxious about everything that could go wrong can also lead to analysis paralysis.

Analysis paralysis is the tendency to become so focused on possible adverse outcomes that you find it challenging to make a decision. Instead of beginning a project, the busy brain may spiral along a thousand different paths. The brain scours these paths in search of a perfect solution, a solution without pitfalls or traps. It’s important to tame this tendency to prevent it from taking over entirely.

Seeking Support

Some individuals who procrastinate can work out tricks and systems to keep themselves on target. Yet, for others, procrastination can be a more serious issue that requires support. Procrastination can cause problems at home and in the workplace. Fortunately, there are methods to help manage procrastination. Reach out today to learn more about anxiety treatment and how anxiety disorder specialists can help you.