Your Anxiety Is Probably the Reason You’re Always Procrastinating—but It’s Not Your Fault

Ever caught yourself staring blankly at your to-do list, unable to start, and only feeling more overwhelmed the longer you put things off? You're in good company. The loop of anxiety and procrastination is a familiar one for many people, and it's more than just a time-management issue (so cut yourself some slack!). According to mental health experts, this cycle could actually be your nervous system crying out for help.

“Anxiety and procrastination often go hand-in-hand,” says Alyssa Petersel, LCSW, a licensed therapist and founder and CEO of MyWellbeing. “Anxiety can trigger the nervous system’s ‘freeze’ response, where the brain perceives a task as a threat. Instead of taking action, we shut down, feel paralyzed, or go numb, which also fuels procrastination," she adds.

Research suggests that stressful environments, in particular, increase the likelihood of procrastination by depleting your ability to emotionally cope.¹ In turn, procrastination becomes a low-effort way (read: coping mechanism) to avoid difficult emotions tied to certain tasks.² And if you're a perfectionist? You're even more likely to put off tasks if you're too anxious to complete them to your near-impossible standards.

So, is it possible to break this anxiety-procrastination cycle? Read on to learn how, plus the role perfectionism plays in this cycle, and expert-approved ways to ease all three.

How are anxiety and procrastination connected?

It might seem counterintuitive that anxiety, something we associate with racing thoughts and high alertness, can lead to inaction. According to Rebecca Kase, LCSW, a trauma therapist and owner of The Trauma Therapist Institute, the nervous system plays a key role in how anxiety halts progress.

“Anxiety is driven by activation of the sympathetic nervous system, which is responsible for mobilizing us in response to stress,” she says.³ “When we’re flooded with too much input, we lose access to the areas responsible for motivation, planning, and decision-making. That’s when we hit the wall: We’re overwhelmed, overstimulated, and unable to move forward.”

The result? You freeze—not because you’re lazy, but because your brain is protecting you from perceived danger. “Freeze can feel like you're hitting the gas pedal, but the emergency brake is on,” says Kase. According to Petersel, symptoms may include:

• Feeling mentally foggy or disconnected
• Low motivation or energy
• Muscle tension
• Indecision and avoidance
• Difficulty starting and completing tasks
• Racing thoughts mixed with inability to take action

Petersel notes that if this cycle becomes frequent, it’s a signal that your nervous system is operating in survival mode. “It’s your mind and body asking for deeper support, self-compassion, and strategies to regulate stress more effectively,” she adds.

Is perfectionism part of the problem?

Short answer: Yes. The anxiety-procrastination loop is often deeply tied to perfectionism, or the belief that your work (or you) must be flawless to be deemed "good enough," says Kristin Francis, MD, a psychiatrist and assistant professor at the University of Utah Health. Experts say signs of a perfectionist mindset can include:

• Harsh inner criticism
• Excessively high expectations with little flexibility
• Difficulty accepting feedback for mistakes
• Equating self-worth with achievement
• All-or-nothing thinking
• Delaying action until the conditions are “just right”
• Fear of being judged or failing

“If you believe something has to be done perfectly or not at all, the pressure can become immobilizing,” Kase says. That fear of not meeting your own sky-high standards can keep you from starting at all.

Dr. Francis adds that some people unconsciously procrastinate to avoid the emotional fallout of perfectionism. “If I work steadily on a project and the end result isn’t evaluated as highly as I feel it should be, I may feel bad,” she says. “But if I put it off until the last minute and just get it done, I can rationalize a poor outcome as ‘I didn’t have time to perform to the best of my ability.’”

This thought pattern may feed your procrastination habit, which, in turn, can make you feel guilty for not "being on top of things" or having better time management. However, releasing the pressure to be perfect all the time may help you slowly kick the habit.

6 expert-backed ways to relieve anxiety and stop procrastinating

Breaking the anxiety-procrastination loop takes more than willpower—it involves rewiring how your brain and nervous system react to stress. The good news: You don’t have to overhaul everything at once. Slowly incorporating these expert strategies can help you feel better over time.

1. Break tasks into smaller steps

It can be overwhelming to try to tackle an entire project at once. Instead, “start small and break tasks into manageable steps,” says Petersel. Completing a project step by step can create a sense of momentum and safety.

2. Practice self-compassion

“Perfectionists often equate their self-worth with their performance, making every task feel high stakes,” says Kase. And beating yourself up for procrastinating only reinforces the cycle, so breaking free starts with challenging that perfectionist mindset.

Petersel’s advice? “Notice your internal dialogue,” she says. Try swapping judgment for kindness by saying to yourself, “I’m doing the best I can” or “It’s OK to start where I am.”

3. Shift your mindset from perfection to progress

“Shift the inner dialogue from ‘I have to do this perfectly’ to ‘Done is better than perfect,’” says Kase. Let good-enough be enough—especially when the alternative is not doing anything at all. 

Bonus points if you can take it a step further: “Celebrate the successes and recognize that a lot of moments will feel frustrating as you work to change an automatic habit,” says Dr. Francis. “Be kind to yourself and reward positive change.” This could look like going out for coffee after chipping away at your to-do list, or treating yourself to a nice dinner after completing a project at work.

4. Regulate your nervous system

An overstimulated system needs soothing, says Kase. She recommends grounding techniques like breathwork and mindful movement to regulate your nervous system, signaling your brain that it’s safe to take action. Try taking a few deep breaths while meditating or stretching, take a gentle yoga class, or go for a stroll around your neighborhood to help calm your body and mind.

5. Think long-term

“Ultimately, procrastination leads to longer-term stress despite the short-term perceived stress reduction,” says Dr. Francis. She also notes that it can prevent people from managing tough emotions, making it harder to build resilience.

Instead, remind yourself of the bigger picture: Taking action, even in small steps, builds emotional endurance and creates momentum. The more you practice facing discomfort head-on, the more capable and resilient you become.

Practically speaking, this could look like breaking a larger task into mini tasks to complete each day, or setting a timer on your phone to space out your workload and ensure you take sufficient breaks.

6. Consider professional support

All three experts stress that therapy can be a game-changer when dealing with procrastination and perfectionism as a result of anxiety. “If this cycle is frequent, it’s a good time to reflect on the support you need and to consider working with a therapist for added perspective and support,” says Petersel. Modalities like somatic therapy (i.e., body-centered therapy) can help rewire deep-seated patterns and foster more compassionate self-leadership, adds Kase.

The bottom line

If you’re stuck in a cycle of anxiety and procrastination, you’re not broken or lazy—your nervous system may just be overwhelmed, forcing you to freeze. These experiences are your nervous system responding to stress, especially in high-pressure or perfectionist-driven environments.

The key is to approach yourself with understanding, not shame. Use tools that help regulate your nervous system, shift your mindset, and make progress one step at a time. And if you feel like the cycle is affecting your daily life, relationships, or overall mental health, reaching out to a licensed therapist can provide the support and strategies you need to move forward.