New York: Unanswered messages, delayed errands, unfinished chores and difficult conversations can seem like minor tasks. But repeatedly putting them off may create a constant mental burden that leaves people feeling overwhelmed.
The idea of unfinished tasks as “open loops” has recently gained attention on social media and podcasts, as people recognise how much mental energy can be consumed by responsibilities they continue to avoid.
Why procrastination feels so exhausting
Clinical psychologist Dr Vara Saripalli said people often focus on the immediate emotional cost of completing an unpleasant task rather than the consequences of delaying it.
The task may appear to require too much time, energy or emotional effort. Avoiding it offers temporary relief, but the unfinished responsibility continues occupying mental space.
Psychologist Dr Fuschia Sirois, who has studied procrastination for 25 years, said chronic procrastination and stress can affect mental and physical wellbeing and may contribute to anxiety, low self-esteem and other difficulties.
Understanding your reason for delaying
Experts say procrastination often involves negative emotions connected either to the task itself or to fears that it may not go well.
Someone may postpone replying to a message because they are worried about giving an imperfect response. Another person may avoid a difficult conversation because they fear conflict or rejection.
Having too many responsibilities can also make it harder to decide where to begin.
In some cases, persistent procrastination can be linked to conditions such as depression, ADHD or anxiety disorders. Professional help may be useful when delaying tasks becomes difficult to control.
Small steps can help break the cycle
One approach recommended by experts is to make the first step extremely small.
Instead of expecting yourself to complete an entire task, focus on beginning it. Breaking responsibilities into manageable actions can reduce the sense of being overwhelmed and gradually build confidence.
Self-compassion is also important. Guilt and shame can make procrastination worse, while acknowledging the difficulty and taking one small step can help people regain momentum.
Finding meaning in a task can provide another motivation. Cleaning a room, making an appointment or having a difficult conversation may feel less daunting when viewed in terms of the healthier, calmer or more fulfilling life it can help create.