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Social Media and Procrastination

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Procrastination & How to Overcome It

You pick up your phone to check Instagram or Twitter for a minute, and suddenly, an hour has vanished. Sound familiar? Social media fuels procrastination by offering endless entertainment, news, and distractions. Designed to keep us engaged through infinite scrolling, algorithm-driven content, and constant notifications, these platforms make it easy to lose track of time.

Procrastination as a Coping Mechanism

Procrastination isn’t about laziness – it’s a coping mechanism. Many people delay tasks to avoid discomfort, whether it’s anxiety, fear of failure, or boredom. Social media provides instant gratification, reinforcing avoidance behaviors that make it harder to refocus.

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Taking Back Control

To reduce procrastination, set intentional boundaries with social media. This takes practice, so be patient with yourself.

Cultivate Self-Awareness

Procrastination often feels like an internal battle. Instead of forcing yourself to act, try understanding your resistance with compassion. A quick self-awareness exercise:

  • Begin to observe your thoughts and bodily sensations.

  • Check your breathing: Is it shallow? Does it feel hard to take a deep breathe?

  • Notice your thoughts: Are they critical or judgmental?

  • Assess your focus: Do you feel foggy or distracted?

Recognizing these patterns helps address the root causes of procrastination rather than defaulting to distractions.

Set Boundaries

Scrolling through social media won’t solve what you’re avoiding. So start small:

  • Turn off non-essential notifications to reduce the urge to check your phone.

  • Create no-phone zones or set specific screen-time limits.

Small Changes, Big Results

Procrastination, especially fueled by social media, can be unlearned with conscious effort. By setting boundaries, building self-awareness, and taking small, actionable steps, you can regain control of your time.

Next time you reach for your phone instead of tackling a task, pause and ask yourself: What am I avoiding? If it’s housework, for example, just take out the vacuum – you don’t have to use it yet. Small steps lead to momentum.

A Compassionate Approach

Procrastination is a signal, not a weakness. By listening to yourself and working with your resistance, you can build a supportive and productive mindset. Take a deep breath, offer yourself kindness, and move forward – one step at a time.

Counseling and Therapy for Depression in London Bridge SE1 and Online

procrastination step by step counselling London Bridge SE1

First Step

I offer a free 15/20 minute conversation by phone.

We can see if you would like to come for an initial consult and if I think I can be of help to you. If I can, great and we can proceed but either way that first conversation comes at no cost and with no obligation.

If not, then I might be able to recommend someone who may be more suitable.

Disclaimer: These links are being provided as a convenience and for informational purposes only; they do not constitute an endorsement or an approval by Cynthia Rao Counselling.

I also work face to face at London Bridge SE1 working with a combination of Psychosynthesis and EFT Matrix Reimprinting and a member of  British Association for Counselling and Psychotherapy BACP No. 605456.

You can either call or email me

Counselling and therapy for depression London Bridge SE1 and

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