Procrastination and self-sabotage are the way our brain runs away from anxiety and responsibility, according to business psychologist and doctoral student Olivia Kos. In an interview with Lenta.ru, she outlined the causes of these conditions and ways to deal with them.
Procrastination is a psychological phenomenon of constantly postponing important tasks for later, even though a person is aware of the negative consequences of this delay.
According to the expert, the desire to do everything perfectly is often paralyzing. She advised perfectionists to use the “45 minutes, period“ method. “Set a timer and do exactly as much as you can. Then stop. Tell yourself: “That's enough.“ This trains the ability to accept the result and move on“, the psychologist shared.
Another reason for procrastination, Kos pointed out, is the fear of scale. For example, people feel overwhelmed when they consider starting a business, buying an apartment, changing careers or having a child, wondering where to start, how to manage all this and whether they have enough strength. In such cases, the interviewee recommended using the “Staircase“ method. To do this, divide the goal into small steps.
“First, find someone who has already started a business similar to the one you are planning and study their experience. Then, you can try yourself in a similar business to understand the specifics of the process from the inside. Then start creating a business plan. And with a clear understanding of how many resources you need, save up to start the business. Taking clear steps gradually reduces anxiety and gives you the energy to move forward, the expert said.
Fear of failure and unwillingness to face criticism can also lead to paralysis, the psychologist noted. To overcome negative thoughts, she recommended using the “Inside Draft” method, namely showing intermediate versions to friends or colleagues who will support you. This will reduce anxiety and allow you to complete the project with greater confidence, Kos believes.
The prospect of success can also be daunting, as it brings fear and expectations of overwhelming responsibility, the specialist noted. “The “Why Chain” method is useful here. Ask yourself: “Why am I procrastinating?” Answer yourself. Then ask again: “Why?” Repeat until you find the answer that matters to you. Usually, five “Whys” are enough to reveal the real reason, she explained.
Sometimes procrastination is caused by simple burnout and fatigue. Instead of blaming yourself for being unproductive, the psychologist recommends using the “Resource Window” method: take a break for sleep, a walk, or a change of activity.
“A short break restores your focus and energy. Procrastination is not about laziness, it’s about a defense mechanism. But every defense has a workaround. Start small. Five minutes of work often turns into an hour of productivity. The key is to take the first step,” she concluded.