We all know the feeling of putting off a task when we know we shouldn’t, but did you know that this tendency might not necessarily be procrastination? Task paralysis is a similar behavioral pattern that is rooted in a different mindset than procrastination, and knowing the difference can really help you understand what is keeping you from getting to the tasks at hand.
Task Paralysis is that dark cloud that follows you when you know you have things to do, maybe even a long list of tasks waiting for your attention. However, you just cannot seem to start any of it. Task paralysis manifests as overwhelm, avoidance, and mental fog, causing people to freeze or shut down. It typically stems from anxiety, perfectionism, and/or executive dysfunction. Do you tend to want to start but everything feels too big or too much, with everything seeming equally important? Do you ever stare at a task, daydreaming, getting lost in time, which leads to frustration and shame because time passed and you didn’t accomplish anything? You may be struggling with task paralysis.
Procrastination, on the other hand, is the act of delaying or postponing tasks or decisions even when you know it may result in stress, consequences, or missed opportunities. It’s an emotional response: avoiding what feels unpleasant, overwhelming, boring, or anxiety-inducing. Procrastination typically stems from fear of failure, judgment, perfectionism, lack of motivation, desire for instant gratification, low energy, mental fatigue, and/or habitual avoidance patterns. It may feel good to remove discomfort momentarily, but it often spirals into more stress, guilt, and added pressure in the long run.
You might be thinking that task paralysis and procrastination seem similar. You’re correct—at least on the surface they’re similar in that you’re not doing the task at hand. Let’s take a moment to explore the difference:
- Task paralysis tends to be more involuntary. It may sound like, “I want to do it, but I just can’t seem to start.” You may feel overwhelmed, frozen, mentally shut down.
- Procrastination is often an intentional delay. It may sound like, “I’ll do it later.” You tend to be aware that you’re avoiding the task but are actively choosing to delay it. You might find yourself scrolling, cleaning, watching a show, or calling a friend to distract yourself.
Overcoming Task Paralysis and/or Procrastination
Helpful tips for Task Paralysis:
- Break bigger projects into smaller steps
- Practice grounding/mindfulness to reduce emotional overload and stress
- Use timers
- Seek therapy or build a support system
- Develop emotion regulation strategies
Helpful tips for Procrastination:
- Implement time-blocking
- Set clear goals
- Establish deadlines
- Create accountability
- Develop a reward system
- Gain self-awareness about what you’re avoiding emotionally
If you find yourself struggling and want to build strategies to untangle the root issues behind task paralysis and/or procrastination, you might consider Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Dialectical Behavior Therapy (DBT), Executive Function Coaching/ADHD Therapy, or Psychodynamic or Insight-Oriented Therapy. You can find out which might be best for you by contacting our intake team here.
You can find other blog posts by Marla Wallace here:
