Procrastination is a common problem for people suffering from anxiety. The same important project has appeared on your ‘to-do’ list for the last six weeks and you still haven’t started it. This is the project that your career depends on, so why isn’t it done? The most common reason is perfectionism and the fear that your project won’t come up to the standards expected of you. You have decided that success can’t be guaranteed, so you delay starting the project to avoid possible disappointment.
The answer is to make a step by step plan, so the task isn’t so daunting. After starting step one, you’ll realise you can do this. You’ll get a feeling of satisfaction, and the anxiety will fade away as you progress through your bite sized steps. Give yourself incentives when procrastinating over a task. For example, tell yourself that when you’ve finished it, you’ll be able to pay a bill, go to the theatre or put a deposit down on a holiday.
Another way to avoid procrastination is to imagine how great you’ll feel once you’ve completed a project or made that dental appointment. Visualise feeling and looking happy and relieved that the task is done.