Figuring out what's truly at the root of your chronic procrastination can help you learn new habits that work best for your particular needs. When you struggle to do things, distractions bring a relief that conditions your brain to want even more distractions, despite the trouble it gets you into. The satisfaction of avoiding difficult emotions creates a cycle that promotes continued procrastination.

If you have a large or complex task that is causing you to feel stuck or overwhelmed, break it down into smaller, doable parts. A large project can feel like climbing a mountain. However, when you chunk the project down into small steps, the mountain seems to shrink to the size of a small hill, helping you to work more efficiently and productively.

Sometimes, ADHD symptoms can make visualizing a project difficult. It can be hard to understand how all the pieces fit together. Ask a friend or someone you trust to help you think through and organize the steps. Just be careful to avoid the trap becoming so focused on the details that you don't make any progress.

Try rotating between two tasks. This can keep your interest levels high, and allow you to feel focused and motivated on both tasks. You can set a timer and spend equal time on each task. This is another way you can make boring tasks more appealing.

Everyone puts off work once in a while, but chronic procrastination is when you struggle to finish any task in all parts of your life. Work, school, relationships, and even our health can suffer when we continually delay doing things until it's too late. But much like how treating depression is not as simple as telling someone to just "cheer up," dealing with chronic procrastination takes more than trying to force yourself to work harder.

Figuring out what's truly at the root of your chronic procrastination can help you learn new habits that work best for your particular needs. When you struggle to do things, distractions bring a relief that conditions your brain to want even more distractions, despite the trouble it gets you into. The satisfaction of avoiding difficult emotions creates a cycle that promotes continued procrastination.

Unlike casual procrastinators who only avoid tasks in certain situations, the 1 in 5 people who deal with chronic procrastination find it hard to complete tasks in general. The common misconception that procrastination is caused by laziness gets in the way of fixing the problem. Procrastinating isn't just a case of choosing to binge watch Netflix instead of getting to work. It can also involve reorganizing the closet you've been meaning to get to instead of writing the essay due tomorrow.

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Procrastination and fear of failure