{"id":124134,"date":"2024-03-04T15:22:00","date_gmt":"2024-03-04T19:22:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=124134"},"modified":"2024-03-07T16:03:13","modified_gmt":"2024-03-07T20:03:13","slug":"anxiety-and-procrastination","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/anxiety-and-procrastination\/","title":{"rendered":"Anxiety and Procrastination: How to Break the Connection"},"content":{"rendered":"\n<p>Do you experience both anxiety and procrastination? Did you know they might be closely related to each other?<\/p>\n\n\n\n<p>Ali Abdaal says that people tend to put off doing things\u2014even things they want to do\u2014when they\u2019re worried about what the outcome might be.<strong> <\/strong>For example, people are often hesitant about starting a new hobby because they\u2019re worried about looking foolish in front of more experienced hobbyists.&nbsp;<\/p>\n\n\n\n<p>Check out how anxiety can turn into procrastination.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-anxiety-causes-procrastination\"><strong>How Anxiety Causes Procrastination<\/strong><\/h2>\n\n\n\n<p>Abdaal points out that there\u2019s no way to completely get rid of your anxiety and procrastination tendencies, but there are a few things you can do to help yourself work through it.\u00a0<\/p>\n\n\n\n<p><strong>The first step is to identify your anxiety: What, specifically, are you afraid is going to happen? <\/strong>To continue the above example, someone who\u2019s new to a hobby might be anxious about other people making fun of their lack of knowledge or skill.<\/p>\n\n\n\n<p>(Shortform note: We previously discussed how feel-good productivity takes advantage of our evolved traits: the behaviors and abilities that helped our distant ancestors survive. Unfortunately, the human tendency to imagine the worst is also an evolved trait. As biologist Richard Dawkins explains in <a href=\"https:\/\/www.shortform.com\/app\/book\/the-selfish-gene\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Selfish Gene<\/em><\/a>, imagination has helped animals (including ancient humans) stay alive by <a href=\"https:\/\/www.shortform.com\/app\/book\/the-selfish-gene\/chapter-4#the-development-of-consciousness\" target=\"_blank\" rel=\"noreferrer noopener\">allowing them to predict danger<\/a>. For example, an animal doesn\u2019t have to jump off a cliff to understand that long falls are dangerous, because it can imagine the results without experiencing them. However, in our relatively safe modern world, imagination often backfires\u2014it warns us we\u2019re in danger when we really aren\u2019t.)&nbsp;<\/p>\n\n\n\n<p><strong>The second step, says Abdaal, is to assess your anxiety. <\/strong>This means asking yourself whether your anxiety is a reasonable response to something that\u2019s probably not that big of a deal. Abdaal suggests considering, if the thing you\u2019re worried about <em>does <\/em>happen, how bad will it really be? If someone does make fun of that new hobbyist, will it still matter the next day, the next month, or the next year? If something won\u2019t matter in the long run, then it\u2019s not worth worrying about.<\/p>\n\n\n\n<p>(Shortform note: When thinking about your worst-case scenario, planning out how you&#8217;ll handle that situation may also help to ease your anxiety. That\u2019s why, in <a href=\"https:\/\/shortform.com\/app\/book\/how-to-stop-worrying-and-start-living\" target=\"_blank\" rel=\"noreferrer noopener\"><em>How to Stop Worrying and Start Living<\/em><\/a>, Dale Carnegie suggests <a href=\"https:\/\/shortform.com\/app\/book\/how-to-stop-worrying-and-start-living\/part-2#analyzing-worry-in-an-emergency\" target=\"_blank\" rel=\"noreferrer noopener\">planning for the worst<\/a>. His reasoning is that, if you figure out the worst thing that could happen and make a plan to deal with it, then there\u2019s no reason to worry anymore\u2014it\u2019s likely that things will work out better than you expected, but if not, you\u2019ll simply use the strategy you already came up with. To continue with the example of the hobbyist, if they find that their local group is unwelcoming and toxic, they can make a plan to leave early and find a friendlier group of people to enjoy their new hobby with.)<\/p>\n\n\n\n<p>Abdaal says that, <strong>once you\u2019ve finished those two steps, all that remains is to face your anxiety. <\/strong>With a clear idea of what you\u2019re concerned about, and how reasonable that concern really is, you\u2019re as prepared as you can be to get started.\u00a0<\/p>\n\n\n\n<p>(Shortform note: Abdaal discusses ways to intellectually work through your worries, but it\u2019s helpful to physically relax as well. Taking a few minutes to practice <a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/relaxation-techniques-breath-control-helps-quell-errant-stress-response\" target=\"_blank\" rel=\"noreferrer noopener\">deep breathing exercises<\/a>, <a href=\"https:\/\/www.shortform.com\/app\/book\/the-master-guides-choosing-a-meditation-practice\/1-page-summary#styles-of-yoga\" target=\"_blank\" rel=\"noreferrer noopener\">yoga<\/a>, or <a href=\"https:\/\/www.shortform.com\/app\/book\/mindfulness-in-plain-english\/1-page-summary#how-to-start-meditating\" target=\"_blank\" rel=\"noreferrer noopener\">meditation<\/a> will help you feel calm and centered so that you can <a href=\"https:\/\/www.shortform.com\/blog\/how-to-face-your-fears\/\">face your fears<\/a> more readily.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you experience both anxiety and procrastination? Did you know they might be closely related to each other? Ali Abdaal says that people tend to put off doing things\u2014even things they want to do\u2014when they\u2019re worried about what the outcome might be. For example, people are often hesitant about starting a new hobby because they\u2019re worried about looking foolish in front of more experienced hobbyists.&nbsp; Check out how anxiety can turn into procrastination.<\/p>\n","protected":false},"author":14,"featured_media":124188,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,9,43],"tags":[1422],"class_list":["post-124134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-psychology","category-self-improvement","tag-feel-good-productivity","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Anxiety and Procrastination: How to Break the Connection - Shortform Books<\/title>\n<meta name=\"description\" content=\"One cause of procrastination is being worried that you&#039;ll embarrass yourself. 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