Why Procrastinating at Work Might Be a Sign of Anxiety, Not Laziness

Experts say the procrastination you keep blaming on laziness might actually be your body's way of protecting itself from a stress response you don't even realize is happening.

You’d think a person who procrastinates is just lazy, but experts say that when you put off things at work, such as sending an email or starting a project, this could be an underlying symptom of anxiety, one that’s often overlooked.

"The public is likely not aware of the role or extent that the nervous system plays in our day-to-day lives and how it informs our well-being," said Chicago-based psychotherapist Cathy Ranieri. That feeling of being overwhelmed or nervous about a job can actually be interpreted as a threat, triggering a freeze response and resulting in procrastination.

According to Jordan White, a licensed clinical social worker, "Anxiety fuels procrastination by creating a 'flight' response.” This means the person will “feel a need to avoid the topic or task because completing or thinking about completing the task creates a deep worry for them, whether it's a thought that they would fail or whether it's a thought of 'I'm not good enough.”

This reaction is often not a conscious choice and happens while in the freeze state, when “the body is attempting to conserve energy to survive the threat, which is why it often feels impossible to get things done," Ranieri said, adding, "There may be low motivation, fatigue, or a feeling of helplessness."

Workplace anxiety, when not properly addressed, can affect performance. This can include missing deadlines, struggling with concentration, and being disengaged from work, according to WebMD.

Fortunately, there are ways to alleviate the anxiety and its resulting behavior. White advises creating a full schedule, which leaves less room to avoid tasks in the first place.

Taking breaks can also help. "I also love to have a client take a break from what they are working on and come back to it," White said. "Many find that by stepping away, they can come back with fresh eyes and try something a different way."

When struggling to start something, experts suggest two different ways to approach it. Ranieri recommends starting with the smallest task to build momentum, explaining, "Try to execute small tasks to get some easy 'wins' first that can both contribute to some momentum and allow you to move into a more parasympathetic nervous system state rather than living in threat."

White, on the other hand, suggests tackling the most difficult or feared task first. "By completing the task you want to avoid first, you aren't giving yourself a chance to avoid it at all," he said.

More than anything, it is recommended to practice self-compassion. Ranieri warns against harsh self-talk like "I'm lazy" or "I'm worthless," which can reinforce the anxiety response. Instead, she suggests speaking to yourself the way you would a friend: "This is hard for me right now."