Anxiety Therapist in Chicago, IL Explains, “Why Do I Procrastinate?”

You may ask yourself this question a lot. It’s a question I often ask myself when I have a laundry list of tasks that need to be completed. Procrastination isn’t always about laziness—it’s often tied to anxiety, perfectionism, or burnout. As I’ve taken time to better understand why we procrastinate and how to work through it, I’ve noticed how closely it's connected to mental health struggles like anxiety and low self-worth.

In my work as an anxiety therapist in Chicago, IL, I often see clients who feel stuck in the procrastination cycle. They’re overwhelmed by unrealistic expectations, struggling to start tasks because the pressure to “get it right” feels paralyzing. If this sounds familiar, you’re not alone. Here are a few life hacks I’ve learned—both personally and professionally as a Chicago anxiety therapist—that can help quiet the anxiety behind procrastination and make it easier to move forward.

Read the full blog to uncover the emotional roots behind it and discover practical tips to break the cycle. Let’s explore what’s holding you back and create a path forward that feels achievable and empowering. Schedule a FREE 15 minute consultation call today, and let’s get started!

Why Do We Procrastinate? Insights from an Anxiety Therapist in Chicago, IL

Procrastination isn’t just laziness—it’s often rooted in anxiety, perfectionism, or burnout. As a Chicago anxiety therapist, I’ve seen how these patterns show up, not just in my clients' lives but also in my own. Here are a few common reasons why procrastination might be holding you back:

• Perfectionism Pressure: I push myself to be “more productive” but get stuck because I’m afraid the task won’t meet my own high standards.

• Overcommitting: I say “yes” to too many things—a common struggle for people-pleasers—and there simply isn’t enough time.

• Time Anxiety: I convince myself, “I don’t have enough time to do this properly,” so I don’t start at all.

• Burnout: I’m exhausted from pushing myself too hard, so even small tasks feel overwhelming.

Do any of these sound familiar? If so, you’re not alone.

The Role of Anxiety and Self-Worth

When I take a step back - not just as a Chicago anxiety therapist, but as Shirley - I notice a common theme: unrealistic expectations about time and effort. How often do we tell ourselves, “I should be more productive,” or “I shouldn’t need a break”? These thoughts are often driven by internalized messages from childhood.

I was often called 'lazy' growing up, so now I overwork to compensate for any time spent relaxing. When you’ve experienced what my family did when immigrating to the U.S., there is always a sense that it is never enough. This mindset often shows up in my work as an anxiety therapist in Chicago, where I see clients grappling with the same pressures.

So by taking on those core messages of “I’m not enough”, “I’m not making or doing enough”, or “Nothing is ever done”, you can see how detrimental it is to try to build up a sense of self, but quickly realize that it will ultimately get destroyed and you will need to start over again. It’s exhausting. It’s like building a sandcastle near the water. 

People-Pleasing and Procrastination

Another sneaky culprit? People-pleasing. Being known as a “nice” woman/person, I learned to prioritize others’ needs before my own. I have often said “yes” to multiple social activities, which drain my social battery when I know that I need a break to decompress, but there’s a pressure to show up for others.

Whenever I would think of saying “no”, it was often met with a strong sense of guilt. So I took on more than I could chew and then looked irresponsible to my loved ones when I couldn’t show up on time or gave them a half-assed, uncompleted task. 

That’s when the procrastination cycle would kick in—along with self-blame for "letting people down."

As a Chicago anxiety therapist, I often see how people-pleasing ties directly to procrastination. If you’ve been caught in this cycle, working with an anxiety therapist in Chicago, IL, can help you break free from the guilt and overwhelm.

Breaking the Cycle: What Helps

Doesn’t this sound like a recipe for burn out? I’ve learned what helps: practicing how to better communicate my boundaries and hold them, but it’s a slippery slope to “yes-ville” because I never want to let anyone down. I want to be considered a “good” friend, partner, daughter, sister, therapist, etc. so what often happens is I forget to think about where I stand with myself. As an anxiety therapist in Chicago, IL, I’ve seen how common this struggle is for clients juggling people-pleasing and perfectionism.

Here is one question I often ask myself now:

"If I take on this responsibility, will I still have time and energy for the things I need to do?"

Remembering that I factor into saying “yes” to something someone asked of me has helped me feel more trust in myself because my needs matter too. It’s not selfish to put my mask on first before I help others because when I can fill up my own cup, I’m more generous and available to fill up those around me. If you’re ready to break the cycle, working with a Chicago anxiety therapist can help you prioritize your well-being without guilt.

Ready to Stop Procrastinating?

If this resonates with you, know that you don’t have to figure it out alone. As an anxiety therapist in Chicago, I help clients understand the emotional roots of procrastination and build healthier habits—without guilt or burnout.

Let’s carve out more time and space for what matters most—you. Schedule a free 15-minute Zoom consultation below, and let’s get started.