Does Childhood Trauma Cause Procrastination?
A Closer Look at Chronic Procrastination as a Trauma Response
We won’t hesitate to say it. Chronic procrastination can cause significant challenges in your life, ranging from missed deadlines to lower self-esteem. However, shaming yourself for procrastinating isn’t effective.
Usually, underneath procrastination, there’s something else going on.
People procrastinate for different reasons. You might want to do things well or even perfectly… and you want it to succeed so badly that you don’t start or finish a task because you’re afraid it won’t turn out like you want it to. Alternatively, you might feel stuck without knowing why.
With trauma, the body can perceive potential threats that aren’t there. As much as it might seem unrelated, putting things off could be a consequence of this natural response. So, does childhood trauma cause procrastination?
Understanding procrastination can help you overcome it. There are also tools you can use to work through mental blocks along the way. That’s where the professionals at Icarus Behavioral Health Nevada come in.
Can Childhood Trauma Cause Procrastination in Adults?
Let’s be clear here. Yes, childhood trauma can cause procrastination. The two can go hand in hand for more than one reason. The experiences we have as children, whether it’s being afraid to make a mistake, receiving harsh criticism, or hypervigilance, can stick with us.
Procrastination can be a form of self-protection, even if it’s subconscious. If you don’t do something, you can’t get negative feedback for it, whether by others or in the form of self-criticism. Unfortunately, this can create a vicious cycle.
The belief that procrastination is about “needing more willpower” can be harmful, especially for people who are hard on themselves. It can cause shame, perpetuating a cycle where you feel unsafe emotionally.
Is Overcoming Procrastination Associated With Trauma Possible?
Yes. Overcoming procrastination associated with trauma is possible. People often find that identifying the underlying reasons is key. In other words, taking a closer look at what’s going on for you personally when you procrastinate matters.
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The Link Between Chronic Procrastination and Childhood Experiences
Not everyone reacts to traumatic events the same. Let’s go over some of the ways childhood trauma might impact procrastination.
Fear of Failure
Fear of potential failure is a common cause of procrastination, regardless of whether it’s related to childhood trauma. An unhealthy fear of potential failure can lead to depression, anxiety, shame, and a range of other challenges, like falling behind at work or school.
This is actually a phobia called atychipobia.
People who fear failure may use avoidance behaviors, such as avoiding or delaying tasks. This is where the cyclic nature of procrastination comes in. You’re upset with yourself because you haven’t completed a task, but since you avoid them, it happens again.
The Freeze Response
You’ve probably heard of the fight or flight response. It is activated when your nervous system perceives a lack of safety, even if you aren’t truly unsafe at that moment. Another trauma response is called the freeze response.
When you experience the freeze response, you very literally “freeze up.” You’re unable to react. It might be hard to think clearly, or in this case, start a task.
Stress and the Nervous System
Stress can affect cognitive function. When the nervous system is overloaded, it can affect things like cognitive flexibility and behavioral inhibition. With fewer emotional resources available, coping with obstacles effectively can be harder.
Reducing chronic stress can help you achieve your goals. A mental health professional can assist you in finding ways to lower your stress levels.
Depression in Trauma Survivors
Trauma survivors are at an increased risk of depression and other disorders. Research shows that procrastination is linked to depression and anxiety.
People with depression can lose interest in activities. One may experience low motivation or have thoughts like, “What’s the point?” For some, self-sabotage might play a role.
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What are Some Strategies to Overcome Procrastination?
Like other areas of personal growth, overcoming procrastination is a process. Whether childhood roots are involved or not, the following strategies can help those who want to develop better habits.
Breaking Tasks Into Smaller Steps
Breaking larger tasks down into smaller steps is a strategy anyone who wants to stop procrastinating can use. Instead of, “I need to clean the kitchen,” think about the steps involved in getting the kitchen clean. For example, sweeping the floor or washing the dishes.
Start with a smaller step (e.g., sweeping the floor). Likely, this feels less daunting. It can also help you beat overwhelm because you understand exactly what you need to do. “Get the kitchen clean” is less specific.
Celebrate Your Achievements
After completing tasks, give yourself a pat on the back. This includes smaller tasks or steps you might take toward finishing a larger one.
Feeling accomplished can aid motivation. Instead of the vicious cycle of self-criticism many fall into, this can help you break it. You feel good about yourself, so you want to keep going.
Developing Self-Compassion
Self-compassion is essential for those who find that trauma is at the root of their procrastination. Pay attention to your current inner voice (or your current fears).
Do you avoid tasks because you feel anxious about needing to do them “right”? If you make mistakes or struggle, are you critical of yourself? If so, it’s time to change the narrative.
Walk yourself through tasks like you’re taking care of someone else, like a child, with patience and respect. This can help you develop more positive self-regard.
How Does Therapy Help Procrastination Due to Childhood Trauma?
Therapy can do more than help you pinpoint why you procrastinate. Even if getting past procrastination feels impossible, a professional can help you find strategies that work. Here are just a few things you might focus on during sessions.
Cognitive Reframing for Procrastination
Cognitive reframing is a therapy technique you can use to change your internal dialogue. This can be crucial for breaking through barriers like avoidance, frustration, or deeply held negative beliefs about yourself.
A therapist may guide you to:
- Identify a negative thought. Learning about cognitive distortions (e.g., all or nothing thinking) can help you pinpoint maladaptive thoughts.
- Challenge the thought. For example, if your negative thought is, “This is too overwhelming. I’ll just give up,” your replacement thought could be, “I don’t need to do it all at once. I’ll start with something small.”
Over time, people often find that positive thoughts start to come more easily. Just as negative thoughts can become habitual, once you instill more adaptive thoughts, you’re more likely to keep going down the same neural pathway.
Problem-Solving Skills
Rather than offer generic advice, a therapist can help you find problem-solving skills for the specific real-life situations you encounter. This could be anything from time management tools to getting more comfortable asking for help.
If there’s a hurdle you run into, your therapist can help you troubleshoot from a more personal perspective. For example, issues in the workplace or a history of emotional abuse.
Self-Regulation Strategies
It’s important to take care of your emotional needs. Self-regulation strategies can help with negative emotions that might arise when you procrastinate or feel tempted to.
Let’s say that you’re tempted to procrastinate because you feel anxious. In addition to cognitive reframing, coping mechanisms that might be helpful could include practicing mindfulness, deep breathing, or taking a break.
A therapist can also help you create self-care routines for everyday life that help you avoid getting too stressed out to function optimally. Many trauma survivors find that this is critical for maintaining a more stable emotional baseline.
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Icarus Nevada Offers Effective Support for Childhood Trauma
Past traumas can have implications we aren’t always directly aware of. Even if you know that you’ve been through traumatic experiences, it might be surprising to realize that they’re at the root of your procrastination behaviors.
Therapy can help trauma survivors build confidence and meet their personal goals. Not limited to procrastination, it is more than possible to heal from the effects childhood trauma has had on your life.
Call Icarus Behavioral Health Nevada for trauma-informed care in Las Vegas today. All calls are confidential, so please reach out for proven support options now.
