We’ve all been there – you’re putting off a task and the guilt starts to set in. The more you procrastinate, the more guilty you feel. And then you’re so distracted by those feelings of guilt that you’re having a hard time getting to work on anything else.
It’s a vicious cycle that can be hard to break.
The good news is that you can break it.
In this blog post, we’re going to share some tips on how to stop feeling guilty about procrastination. You can still be productive and get things done without the added guilt when things don’t go as planned.
Click here to jump to the TL;DR summary.
Why Do I Feel So Guilty Procrastinating?
We’ve all been there.
Putting off a task until the last minute, promising ourselves that we’ll start as soon as we finish one more episode, or one more scroll through social media.
And then, as time ticks away, we feel guilty for procrastinating instead of getting things done.
Guilty feelings lead to more scrolling, further delaying getting things done.
But do we really need to feel guilty about procrastinating, or can there be some benefits to putting things off?
The short answer is – let that guilt go.
While procrastination can be a frustrating habit to break, the reality is that there are some benefits to it.
Guilt & Procrastination
But why do we feel so guilty?
One is because, in today’s fast-paced world, time is money – and nobody wants to waste money. Productivity is valued above everything else and we’re taught to always be on the go.
Comparing Our Productivity
Procrastination goes against these expectations, and we often feel guilty because we’re not living up to the norms. The guilt comes from comparing ourselves to others who seem to be always busy and on track. But the truth is that everyone procrastinates sometimes, and it’s not something to be ashamed of.
Fear of Failure
Another reason why we feel guilty is because of our fear of failure. When we procrastinate, we delay completing tasks, which increases the chances of failure. The longer we wait, the less time we have to prepare, and the more likely we are to make mistakes. This fear of failure can lead to stress, anxiety, and guilt.
But here’s the thing – procrastination does not equal failure. There are countless successful people who are notorious procrastinators and still manage to achieve their goals.
To break free from the guilt cycle, you need a change in mindset. Instead of beating yourself up, think about the benefits of procrastination, as outlined here:
The Positive Side of Procrastination
Time for Self-Care
For starters, one benefit to procrastination is that it allows us to prioritize other things in our lives.
Maybe you need to spend time with your family, prepare a healthy meal, or take a well-deserved break. Sometimes, procrastination can give us the time we need to take care of these important aspects of our lives, without feeling guilty for neglecting our duties.
Working non-stop without breaks, even when you feel burnt out or exhausted, can lead to worse outcomes than intentional procrastination.
Our minds need time to rest and recharge in order for us to function at our best, and taking a break or procrastinating can be the recharge we need to come back more productive.
Your Subconscious is Still Going
When we procrastinate, our brains may still be working towards completing the task, even if we’re not actively working on it. Our subconscious is processing ideas and solutions in the background, and sometimes, this can lead to breakthroughs and innovative ideas that we wouldn’t have come up with if we had forced ourselves to work on it without taking a break.
Things Take Care of Themselves
And finally, procrastination can sometimes lead to things taking care of themselves. If you’re putting off a task because it’s tedious or something you don’t enjoy doing, sometimes that task will resolve itself without you ever having to do it.
Maybe the task ends up being unnecessary after all – or you come up with a new solution to a problem that you hadn’t thought of before, simply because the extra time lets you work it out.
How Do I Overcome the Guilt of Procrastinating?
Procrastination is something that we all do in varying degrees. It could be due to our fear of failure or just a lack of motivation. We know we should be doing the tasks at hand, and yet we find ourselves scrolling through social media or binge-watching Netflix.
The irony is that when we indulge in these activities, we’re consumed by an uncomfortable feeling of guilt. This guilt serves as a reminder of our unfinished tasks, making us feel inadequate and lowering our self-esteem.
Breaking the Cycle of Procrastination
The good news is that breaking the cycle of procrastination and overcoming the guilt that comes with it is entirely possible if we take some simple steps.
1. Understand Why You Are Procrastinating in the First Place
Procrastination is not always due to a lack of interest or discipline. Sometimes, it could originate from feeling a lack of direction, meaning, or control over life.
To overcome procrastination, you need to get to the root of the problem. Take a moment to reflect on what’s been keeping you from starting on a specific task. Are you trying to achieve perfection? Are you avoiding a difficult or complex task? Are you feeling overworked or burnt out?
Knowing the cause of your procrastination will help you gain insight into how to tackle it (and some room to give yourself grace, too).
2. Break Your Tasks Down Into Smaller Steps
When looking at an enormous task that we need to complete, we often end up feeling overwhelmed and avoid it altogether. A useful strategy to overcome procrastination is to break the task down into smaller, more manageable pieces.
Break it into several achievable steps, so the task doesn’t seem so daunting. When we keep things smaller, it’s easier to feel like we’re making progress and have less of a chance of getting bogged down. Plus, knowing we’ve accomplished some of the steps, no matter how small, can help alleviate a lot of the guilt we experience about procrastinating.
3. Set More Realistic Goals for Yourself
Another way to tackle procrastination is by reassessing the goals you’ve set for yourself. Instead of aiming for something that’s impossibly high, set achievable goals for yourself.
If you are a perfectionist who is passionate about your work, you need to set realistic windows in which to complete tasks and then reward yourself for reaching small milestones. In this way, you will be more motivated to continue working towards your bigger goals without overwhelming yourself.
To get a jump on goal setting, download our free .pdf SMART Goals worksheet. It’s from The Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off) and can be a game-changer for creating realistic, achievable goals.
4. Celebrate Your Accomplishments
Don’t forget to celebrate your accomplishments, big or small. When you complete a task or make progress on a project, give yourself a pat on the back. Acknowledge the work you’ve done and how it contributes to your larger goals. Celebrating your accomplishments helps to foster a sense of satisfaction and can motivate you to keep going.
5. Schedule Guilt-Free Breaks
It’s important to take breaks throughout the day, but sometimes we feel guilty taking time away from work.
However, breaks are essential for recharging your brain and helping you to stay productive in the long run. Scheduling guilt-free breaks, where you don’t allow yourself to check email or work on anything, can help you to recharge and feel refreshed.
6. Do Small Tasks ASAP
It’s easy to avoid starting a task because it feels overwhelming or intimidating. But, as they say, the journey of a thousand miles begins with a single step.
Taking care of small tasks as soon as possible helps to build momentum and can help you to overcome the sense of dread associated with starting something new. Rip the bandaid off and jump in, rather than holding off and putting it off until later.
7. Keep Two Separate Two-Do Lists
To-do lists can be overwhelming and can contribute to the guilt of procrastination, especially if there’s a lot on those to-do lists.
One effective strategy is to keep two separate to-do lists: one for long and medium-term goals, and one for what you want to accomplish today or this week. This helps to break down tasks into manageable chunks and helps you to stay focused on what’s most important at the moment.
8. Consider If There Are Underlying Issues
Take a step back and consider if there are underlying issues that might be contributing to your avoidance behavior. For example, are you experiencing burnout or struggling with anxiety? Are you feeling overwhelmed by responsibilities or project deadlines?
By addressing any underlying issues, you can start addressing the root causes of your procrastination and start making progress.
9. Cut Distractions
Distractions are the enemy of productivity, and when we’re feeling overwhelmed or anxious, it can be easy to let our attention wander to anything other than the task at hand. To overcome procrastination, it’s essential to cut out any distractions that could be hindering your progress.
This might mean turning off your phone or closing your email for an hour while you work, or it could mean finding a quiet workspace away from any commotion or noise.
10. Create Good Habits and Routines
Good habits and routines can help us break out of procrastination cycles and stay on track with tasks and deadlines. Consider establishing a regular schedule for yourself, with designated times for work, breaks, and relaxation.
This can help you stay focused and motivated throughout the day, and make it easier to tackle any challenging or tedious tasks that might be weighing on you.
11. Ask Yourself if What You’re Working on Truly Motivates You
One of the biggest reasons we procrastinate is because we don’t feel motivated or passionate about the task or project at hand. If you find yourself struggling to stay focused on your work, take a moment to ask yourself if what you’re working on truly motivates you.
Is it aligned with your values or interests? Can you find a way to make the task more engaging or enjoyable? By tapping into your own motivation and enthusiasm, you can start to overcome the guilt of procrastination and feel more in control of your tasks and goals.
12. Remove Barriers to Decision Making
Another essential step in overcoming the guilt related to procrastination is to identify any external factors that may be preventing you from making a decision.
Do you have a cluttered workspace? A chaotic environment can trigger stress and make it harder to focus. By tackling external barriers first, you’ll eliminate distractions and free up your mental space for more important tasks.
13. Meditate
Meditation is an excellent tool for reducing anxiety and improving focus. Take a few minutes each day to quiet your mind and set an intention for the day ahead.
By clearing your mental chatter, you’ll be more present and less likely to get sidetracked by distractions. Try using a guided meditation app like Headspace or Calm to get started.
14. Ask: Are Those Tasks Just Not Important?
Sometimes, we procrastinate because the tasks at hand simply aren’t that important. Ask yourself whether the task you’re putting off is a vital priority or just something you feel you should be doing. If it’s not essential, try delegating it or putting it on the back burner. Focusing on your essential tasks will help you stay motivated and productive.
15. Work on Your Emotional Regulation Skills
Procrastination habits are often linked to emotions like fear, anxiety, and insecurity. By mastering your emotions, you can learn to recognize when you’re feeling overwhelmed and take steps to stay focused.
Boosting your emotional intelligence can also help you identify triggers that might lead to procrastination and find more productive ways to cope with them.
16. Practice Self-Compassion and Forgiveness
It’s easy to fall into the trap of negative self-talk and self-criticism when you’re procrastinating. But beating yourself up will only make matters worse and make it harder to get back on track. Instead, practice self-compassion and forgiveness, knowing that we all make mistakes and experience setbacks.
Remember that every day is a new opportunity to shift your perspective – and start fresh.
If you’re struggling with getting past the guilt, it might be time to talk to an executive function coach. They’ll be able to help you identify strategies for dealing with the cause of your procrastination, as well as helpful steps you can take to alleviate the feelings of guilt.
Final Thoughts
Procrastination can be frustrating and overwhelming, but it’s important to remember that there are plenty of tools and strategies available for overcoming guilt and getting back on track.
Whether you’re working on removing external barriers to decision-making, practicing self-compassion and forgiveness, or meditating to clear your mind, the key is to stay focused and optimistic.
By making consistent progress towards your goals, you’ll soon break free from the cycle of procrastination (and guilt!) and regain control over your life.
TL;DR – (Too Long, Didn’t Read)
Guilt and procrastination go hand in hand for many who struggle with task initiation and time management.
There are many reasons we experience guilt after prolonged procrastination, such as not meeting societal expectations and fear of failure.
It’s important to emphasize that procrastination does have some benefits, including allowing time for self-care and subconscious problem-solving. But if you’re ready to finally break the cycle of guilt and procrastination, follow these specific tips including:
- understanding the root causes of procrastination
- breaking tasks into smaller steps
- setting realistic goals
- celebrating accomplishments
- scheduling guilt-free breaks, and more.
In addition, focus on motivation, eliminate distractions, establish good habits, meditate, and practice self-compassion.
The overall message is that with the right mindset and strategies, individuals can break free from the guilt of procrastination and regain control over their time.
Further Reading
- The McGraw Center for Teaching and Learning: Understanding and Overcoming Procrastination
- Amitai Shenhav: Why Do Humans Procrastinate? A Neuroscientist Explains
- Amy Sippl: Procrastination Vs. Demand Avoidance: What Sets Them Apart?
- Rebekah Pierce: Breaking The Cycle Of Task Paralysis: Strategies For Success