The Link Between Procrastination and Depression

When a person is suffering from depression, it can be difficult to simply get out of bed, never mind trying to complete tasks. People can lose interest in activities they normally enjoy, which can lead to procrastination in various areas of their lives. The link between depression and procrastination may cause an individual to feel frustrated or even angry at their inability to get things done. This can result in pushing tasks off even more.

Is this a situation that can be helped through lifestyle changes, or is it necessary to seek mental health treatment? Learn about the correlation between depression and procrastination and what treatment measures can be taken.

What Does Procrastination Look Like?

Procrastination is the act of delaying something, usually intentionally or unnecessarily, even when it’s a pressing matter that may have consequences if the task isn’t completed on time. Everyone procrastinates once in a while. Maybe you waited until the day before a project was due to start working on it or kept pushing off seeing a doctor until a condition worsened. Avoidance happens to everyone, despite the procrastination anxiety that usually happens when we do. There are four main procrastination personality types people may fall into.

Working Under Pressure

This person typically has a hard time getting tasks started unless they’re tight on time and forced to work. Perfectionism is most likely the reason behind this. If an individual is afraid of failing or not reaching their high expectations, they may be discouraged from starting at all. By working under pressure with little time to spare, there’s no way those high standards can be met, and this makes it safer to begin a task.

Blaming It on Laziness

Laziness isn’t usually the real culprit in this case. When a person doesn’t take action to complete something, they may blame it on laziness or stubbornness rather than admitting they’re too tired from taking on too much. Taking a break and being compassionate with yourself can result in more successful work habits.

Being Too Busy

Staying too busy can actually decrease productivity. If a person is filling up their calendar with too many events and saying they’re overwhelmed, using the “I’m too busy” excuse for a particular task is probably an indicator of avoidance. By creating chaos, they can keep pushing the important task they’re avoiding further down the to-do list.

Balancing Too Many Projects

This person is constantly looking for the next big thing. They’re really good at coming up with new ideas and starting projects, but they tend to get bored with them a week later and abandon the ideas altogether, resulting in a lot of lost time and burnout, creating a cycle. Instead of taking the time to fully invest in one project and see it through to completion, this person ends up with a lot of half-finished tasks that go nowhere.

Can Procrastination Be a Sign of Depression?

Procrastination isn’t considered a formal symptom of depression. However, chronic procrastination and depression may be linked. Depression is a mood disorder characterized by a persistent feeling of sadness and loss of interest, including tasks a person might otherwise enjoy. Since depression can affect the way a person feels, thinks, or behaves, you may experience trouble completing normal day-to-day activities, resulting in procrastination.

Others symptoms of depression that can affect a person’s ability to complete tasks include:

• Lack of energy or tiredness
• Anxiety, restlessness, or agitation
• Loss of interest or pleasure in most activities, including hobbies or sports
• Trouble thinking, making decisions, or concentrating
• Feelings of guilt or worthlessness
• Slowed speaking, moving, or thinking

Depression is also associated with negative thinking, which can affect a person’s ability to perform tasks and regulate their emotions. If all your energy is consumed by negative thoughts, it can be very difficult to concentrate on anything else. It can also be mentally draining to only concentrate on negativity, leading to being too tired and unmotivated to do anything productive.

Is Procrastination Linked to Other Disorders?

Research has shown that procrastination and stress are linked to poorer mental health, delays in seeking treatment and other health problems. Higher levels of procrastination correlated with poorer mental health. Because procrastination can become a habitual activity, individuals may be less likely to seek treatment for their mental health disorder, which means they procrastinate on getting help for their lack of motivation, creating a never-ending cycle.

Procrastination has also been associated with other mental health disorders outside of depression, such as anxiety and attention deficit hyperactivity disorder (ADHD). For those living with anxiety, tasks may seem so overwhelming that the individual avoids doing them. Difficulty concentrating and completing tasks is a common symptom of ADHD, which can lead to procrastination, especially since people with this disorder tend to focus on the next big thing.

How to Reclaim Your Life From Depression and Procrastination

Extreme procrastination depression can be treated by a mental health professional after receiving a proper diagnosis. You can then focus on treatment to manage depression and procrastination. These are some steps you can take toward overcoming procrastination and to reclaim your life:

• Engage in mood-shifting activities: Focus on something you like, such as a book, music, TV show, or exercise, to get you in the mood to work on tasks you usually procrastinate.
• Reward yourself: Develop a personal incentive plan as motivation for completing tasks.
• Have someone hold you accountable: Ask a friend or family member to check in and request a progress update on your task.
• Give yourself “false” deadlines: If a project is due in two weeks, give yourself a deadline of one week to ensure it gets completed on time. You can then reward yourself for meeting that deadline.
• Speak to a mental health professional: A therapist or psychologist can help you identify underlying issues prompting procrastination.

Seek Help for Your Mental Health

If procrastination is starting to intrude on your life or the life of a loved one, there may be an underlying mental health issue at play. Contact us at FHE today by calling (844) 299-0618 and speaking to one of our trained counselors. Our team is available to take your call 24/7 and help you start your journey to a more fulfilling life.