As Salaam Aleykum wa Rahmatullahi wa Barakatouh.
I decided to change the subject of today to ‘procrastination’. I had thought of another topic to write about this week, but things turned out to be busier than I had expected, and I was unable to start until earlier today.
However, instead of feeling motivated to start, with the limited time I had, I found myself procrastinating, over and over again.
At times, I delayed writing for good reasons, such as to fulfill Friday sunnahs.
At other times, I noticed something else at play: perfectionism and “should” statements.
The pressure to do things ‘just right’ became so intense that, although procrastinating was counterproductive, it felt like the only way to momentarily ease that pressure.
Procrastination can be about a task itself; perceiving or objectively assessing the latter as boring or unpleasant can naturally lead to delaying it in favour of what feels easier or more enjoyable.
Procrastination can also be about avoidance, specifically the temporary avoidance of anxiety tied to the task. The keyword here is ‘temporary’; the relief we feel when we put something off is real, but it is also short-lived. In the longer term, that anxiety tends to grow because the task remains unfinished. Over time, this creates a cycle: increasing pressure, more avoidance, and even greater anxiety. And because procrastination provided short-term relief, we become more likely to rely on it again.
So what can we do instead?
We can begin by addressing the underlying patterns, In Sha Allah:
work on perfectionism, should statements and/or the way we perceive certain activities that we tend to put off;
practice sitting with the discomfort of anxiety, boredom and unpleasantness instead of trying to evade them;
talk back to the thoughts that encourage procrastination [I worked on this with a client the other day and she thought it was actually a fun exercise!];
replace self-criticism with supportive, motivating self-talk during the task.
Alongside this, practical strategies can help In Sha Allah:
Start with the task you’re most tempted to avoid
Transition from an enjoyable activity to a less preferred one without taking a break
Commit to just five minutes to get started
Set clear, manageable time limits
Choose an environment and time that support focus
Begin as soon as the task comes to mind
Use reminders
Visualize yourself completing the task successfully
Plan small rewards
Track your progress
Involve an accountability partner
Say “no” to competing demands when needed.
Procrastination is a habit, and like any other habit, beating it, in Sha Allah, often takes practice and consistency.
No wonder when the Prophet ﷺ was asked about the deeds that are most loved by Allah ﷻ, he said:
“The most regular constant deeds even though they may be few.” (Sahih al-Bukhari 6465).
If what I have said is correct, it is from Allah; and if it is wrong, then it is from myself and Shayṭān.
As Salaam Aleykum wa Rahmatullahi wa Barakatouh.
Audrey Kodye, Registered Psychologist and Islamic therapist at Overcome Anxiety Psychological