Your Procrastination Could Be An Outdated Trauma Response

Are you a procrastinator? I never wanted to be...but through the years, I've realized that I do my best work at the last minute. In fact, I'm so certain of the power of procrastination, that I often don't even try to get things done in advance, because when I do, my best ideas come to me at the last minute so I end up doing things twice!

Recently, I was sitting in a training class where we were discussing the freeze trauma response and all of the ways that can show up, long after the trauma has ended. That's when I realized that my procrastination is a trauma response. It's often rooted in the brain's way of coping with past overwhelming experiences and keeping you safe from experiencing them again. Here's what happens in your brain that keeps you from getting things done until the last possible minute...

1. Avoidance of Painful Emotions
Trauma often involves intense, painful emotions that the mind tries to avoid. When a task triggers memories or feelings related to past trauma, procrastination can serve as a way to avoid those uncomfortable emotions. For example, after my ATV accident, centrifugal force makes me pretty nervous. Sometimes, I avoid getting in the car to run errands because I just don't want to deal with driving. It's not really a conscious decision. But if I stop myself to ask why I'm not getting things done...that's often what comes up. It's kind of crazy, because before that accident, I LOVED to drive. Now my brain is associating driving with the feelings of fear, shame, and inadequacy that came from that day, which leads me to delay as a way of protecting myself from reliving those emotions.

2. Fear of Failure or Judgment
If someone has experienced trauma related to criticism, rejection, or failure, they might develop a deep fear of repeating those experiences. This fear can manifest as procrastination, where delaying becomes a way to avoid potential rejection or judgment. This happened with one of my clients who had been bullied as a child. As an adult, she often procrastinated things like RSVPing to party invites or talking to her children's teachers. The pressure to show up perfectly and the anxiety about possibly being rejected again was paralyzing for her, leading to a cycle of avoidance.

3. Overwhelm and Disconnection
Trauma can leave a person feeling overwhelmed and disconnected from their own feelings and needs, especially when faced with a task that feels challenging or important. This can cause the brain to shut down as a defense mechanism. Procrastination, in this case, is a way of coping with the feeling of being overwhelmed, allowing the person to temporarily escape the pressure.

I often see this with young mothers who feel overwhelmed by the care of their children. They want to do everything perfectly...but in many cases, they don't even know what that means. For moms with a history of trauma, it can seem easier to do the bare minimum rather than ask for help. And sometimes, that's simply because they don't even know what kind of help to ask for. Trauma responses shut down the brain in all kinds of crazy ways!

4. Lack of Motivation and Low Self-Esteem
This is probably the most common way procrastination shows up in women with a history of trauma. When someone doesn’t believe in their abilities or feels unworthy of success, they may struggle to find the motivation to start or complete tasks. Procrastination then becomes a reflection of an internal struggle with feelings of inadequacy or self-doubt.

5. Survival Mode
After trauma, the brain may remain in a "survival mode," where the focus is on immediate safety and survival rather than long-term goals or tasks. In this state, activities that aren’t perceived as essential to immediate survival might be deprioritized, leading to procrastination. The brain’s resources are used to manage perceived threats, leaving little energy for other tasks. 

For example, you have a report to complete for work or school, but every time you sit down to work on it, your brain just can't focus. Finally, the day before it's due, you pound it out--and then you find yourself wondering why it seemed so overwhelming before. This is the reason! Your resources were focused on other things and couldn't manage the project until it absolutely had to be done!

6. Disrupted Executive Functioning
Trauma, particularly chronic or childhood trauma, can disrupt the brain's executive functioning—the area responsible for planning, decision-making, and impulse control. This disruption can make it difficult to organize thoughts, set priorities, or follow through on tasks, leading to procrastination as a result of impaired cognitive functioning. Have you ever felt like you just can't get organized or you just don't know how to set your priorities? This could be a trauma response that you weren't even aware of!

7. Internalized Messages
People who have experienced trauma, especially in childhood, may internalize negative messages about themselves. These messages, such as "I’m not good enough" or "I’ll never succeed," can create a mental block when faced with tasks. Procrastination, in this case, is tied to these internalized beliefs, making it difficult to take action.

This is what I call your "inner mean girl." The truth is, we all have one, but some are more active than others! If you find yourself constantly hearing negative messages in your head, don't believe them! They are likely connected to old trauma. Instead, set up a Complimentary Priority Assessment Call with me and let's take a look at what's happening inside of you! 

Here's the link: https://calendly.com/sandra-jarvis-coaching/priority-assessment

Conclusion
Procrastination as a trauma response is not about laziness or lack of discipline. It's a complex coping mechanism that can stem from deep emotional wounds and past experiences. Understanding this connection can be a powerful first step in addressing procrastination with compassion while finding healthier ways to cope with the underlying trauma.

So...what are you waiting for? Let's practice getting things done early to break the habit of procrastination!