Becoming Unstuck: Why Seeing a Therapist for Procrastination and Low Motivation Can Move You Forward
Are you feeling like you can never seem to get anything started, let alone finished? Are you constantly putting things off, finding excuses not to get done what really needs to be done? While most people can attest to being "less productive than preferred," when procrastination and lack of motivation are deeply impacting our lives, they often have underlying causes rooted in our mental health. In order to move forward, they need to be confronted in order to change. The good news is that therapy can help address both. In this article, we'll explore the impact of mental health on procrastination and low motivation, the potential underlying causes of these issues, and how therapy can help start tackling them head-on. whether your goal is simply pushing through day-to-day challenges or taking a more conscious approach towards managing yourself in holistic terms, keep reading!
First, what exactly do we mean by low motivation and procrastination? When does it become concerning
Low motivation and procrastination are both typical and understandable parts of life. It is quite common for our levels of motivation and productivity to vary over time, especially when we are burnt out or doing something mundane or unimportant. However, when these feelings become persistent or interfere significantly with a person's ability to function, it can become concerning. Generally speaking, when someone regularly feels a lack of energy or effort, difficulty in starting tasks, or notices they are consistently putting important tasks off until the last possible minute, it may be an indication that their mental health is playing a role in their low motivation and procrastination. This is especially the case if they are activities or projects that you typically enjoy or are important in some way. Stress may pile up without us feeling like we are any closer to action. Often those around us may comment that we "haven't been acting like ourselves" or worry if we are ill. That being said, determining the difference between typical "sluggishness" and sign of something more pervasive can be tricky. Therapy can help assess the underlying cause of these issues and develop strategies to better manage them over time.
The impact of mental health on low motivation and chronic procrastination
Many people struggle with procrastination and low motivation, but what many don't know is that can often be a sign of underlying mental health concerns. Two key causes are depression and anxiety. These conditions often lead to an urge to avoid tasks or activities due to lack of interest, or unpleasant feelings about them. This avoidance may seem like it is helping in the short term, but unfortunately, it only serves to make matters worse. This goes beyond poor time management skills. People who suffer from depression and anxiety disorders often don't view activities as rewarding or fulfilling, and this can suppress the motivation that is needed to complete a task, even with important deadlines, negative consequences, or appropriate incentives.
Attention Deficit Hyperactivity Disorder (ADHD) can also be related to low motivation and procrastination. For people with ADHD, it is often difficult to focus on tasks and stay motivated to complete them; this can be further complicated by co-occurring mental health conditions such as depression or anxiety. As well, impulsivity can lead to impulsive procrastination -people may start a task but become easily distracted or lose interest quickly due to their inability to control impulses- leading to further deficits in task completion.
How does low motivation and procrastination impact our professional and personal lives
Low motivation and procrastination can have serious implications on our professional and personal lives, creating a domino effect that often hinders goals we may have set for ourselves. For those living with mental health issues, the situation can be especially complicated, as they are more likely to experience difficulties with meeting deadlines or fulfilling obligations. It is easy to start feeling down if these setbacks become repetitive and lead to disappointment or stress. Additionally, procrastination can also create discord in relationships when promises remain unfulfilled or expectations are not met. The avoidance can build up, like a snowball, until it is far bigger than the original problem. It is important to remember that mistakes are part of life but by understanding how our mental health affects our motivation, we can take steps towards having a fulfilling life both professionally and personally.
How our mental health changes how we think and feel about our goals
Mental health can play an important role in understanding the causes of procrastination and low motivation. When a person is burnt out, overwhelmed, or going through a difficult transition, their productivity can drastically decrease. Perhaps you have lost important support at work and your daily tasks have become unmanageable. Maybe you have been struggling to keep up with the demands of parenthood, a romantic relationship, and a job without the breaks you need to keep going. When the motivational "tank" is empty after these exhausting experiences, multiple aspects of their life may be impacted. It can take time or significant changes before you return to your old patterns.
It's also common to feel unmotivated and end up procrastinating tasks when suffering from a mood disorder or depressive episode, where the parts of our brain that reward and invigorate us to action are particularly impacted. Over time, the brain learns to expect that activities will not provide us the same sense of pride or excitement that we had come to expect. It can learn to overestimate the fear that "something is going to go wrong" or the increased stress it will require, which can make a task feel far more challenging than it is in reality. These false beliefs can be exceptionally difficult, even for those who are typically perceptive. While we may have some momentary relief, these short-term benefits do not last. We often see increases in long-term emotional distress and tangible consequences like financial difficulties or damaged personal relationships. Luckily, psychotherapists have training specifically to meet these challenges and make noticeable changes to increase your motivation and goal attainment.
What working with a therapist for procrastination and low motivation may look like
When it comes to low motivation and procrastination, therapy can be an excellent tool for combatting both. It can help to identify the underlying mental health issues perpetuating those feelings such as depression, anxiety, obsessive-compulsive disorder, or even trauma. Once these are identified and addressed, individuals can better treat them in order to improve their sense of motivation and up their productivity levels. Different types of therapy, like Cognitive Behavioral Therapy (CBT) or Acceptance and Commitment Therapy (ACT) specifically address procrastination more directly by bringing focus to the patterns that lead an individual into bad habits. This can include evidence-based approaches to reducing avoidance or challenging false beliefs that are informed by mental health symptoms. Not only this but mindfulness practices along with other methods centered around shifting an individual's perception and outlook can help shift how they feel about doing tasks. It can reduce shame that is brought up in our "self-talk" which can lead us to avoid a certain task even and encourage self-forgiveness toward past procrastination, even if this brings up negative emotions. As overcoming procrastination and low motivation can make us feel overwhelmed, you may also learn strategies for managing emotions and improving self-control. Therapy can also be a space of discovery, where clients can learn what may be missing in their lives or what changes are necessary to feel more rewarded in their day-to-day life. Through working with a mental health professional, you can break free from the pain that the vicious cycle of low motivation and procrastination induces, so they can live a life full of potential rather than one mired in missed opportunities.
What does the research say about therapy and low motivation and procrastination
The research states that there is a direct correlation between mental health and procrastination, as well as low motivation. One of the primary causes appears to be related to stressors or fear of failure, either in the short-term or long-term. This can lead to an overall lack of motivation and an inability to focus on the specific tasks needed in order to meet goals. Fortunately, therapy has been shown to be effective in helping those suffering from this problem by providing strategies for how to better manage the root cause influencing their affected attitude. Through guidance and support, those who are struggling can learn how to effectively address their problem with procrastination or low motivation, leading them towards better results in both their personal and professional lives.
Even for those who do not have a specific mental health disorder such as depression, PTSD, or anxiety, psychotherapy can be an effective treatment that can help you avoid procrastination, improve your time management, and help you complete tasks. One study conducted by Glick and Orsillo (2015), investigated the effectiveness of individual therapy for procrastination in college students. The therapy was a combination of cognitive-behavioral therapy (CBT) and acceptance and commitment therapy (ACT), which aimed to increase awareness of procrastination triggers and develop more effective coping strategies. The study found that the therapy was effective in reducing procrastination and increasing motivation among the participants.
Another study, conducted by Brosschot et al. (2018), examined the effectiveness of a brief therapy intervention for individuals with low motivation. The therapy was based on the principles of self-determination theory, which emphasizes the importance of autonomy, competence, and relatedness in motivation. The intervention consisted of just two sessions focused on identifying personal values and goals and developing a plan to achieve them. The study found that the intervention was effective in increasing motivation and reducing the client's targetted mental health symptom(s) of depression and/or anxiety..
Take a Step Back Into Your Life: Overcoming Procrastination and Low Motivation
Low motivation and procrastination can take a toll on our mental health and our daily lives. They are linked to depression, anxiety, and other emotional issues that can have serious long-term consequences if not addressed. Identifying the causes of low motivation and procrastination related to mental health is essential for dealing with them in an effective manner. The good news is that help is available: therapy is often a very successful method for addressing these issues and getting back on track. Research has even shown that psychotherapy can have a long-lasting positive impact on those struggling with low motivation and procrastination. If you need help making lasting changes in your life, consider scheduling an appointment with a qualified therapist today.
How to find a therapist and overcome procrastination and low motivation
Interested in developing the skills to improve your motivation and accomplish more? Consider a consultation with Grand Prix Psychology. Through an evidence-based, individualized approach, we work with you to work through challenges and realign yourself with what is most important.
Not the right fit? Check out these resources to help find a therapist or other mental health providers.
Psychology Today: https://www.psychologytoday.com/us/therapists
Therapist Finder: https://www.findatherapist.com/
or Contact your insurance company!
