Caucasian woman at her desk looking at her phone with a cat on her lap | Why OCD and Procrastination Go Hand in Hand and How To Overcome It | Mindful Health Solutions

Have you ever found yourself trapped in a loop of obsessive thoughts and rituals, all while an important task gathers dust on your to-do list? If so, you’re not alone. Both Obsessive-Compulsive Disorder (OCD) and procrastination are more common than you might think, and they often show up together. This blog post aims to unravel this complex relationship and offer you some practical solutions to take back control.

The Relationship Between OCD and Procrastination

What is OCD?

Obsessive-Compulsive Disorder, commonly known as OCD, is a type of anxiety disorder characterized by excessive unwanted thoughts, urges, images, or fears (obsessions) that are distressing to the person experiencing them. This distress can impact the functioning of the person’s everyday life. To alleviate this distress, the person often begins engaging in physical and/or mental repetitive behaviors (compulsions). These compulsions, while temporarily alleviating distress in the short term, reinforce the OCD. Unless it is stopped, this cycle will lead to a worsening of OCD over time. According to the National Institute of Mental Health, it affects approximately 1 in 40 adults in the United States.

What is Procrastination?

Procrastination is the act of delaying tasks or decisions, often irrationally. It isn’t as simple as “being lazy.” In fact, procrastination is a complex behavioral pattern. Some studies suggest that as many as 20% of adults are habitual procrastinators.

Why OCD and Procrastination Occur Together


Understanding the relationship between OCD and procrastination reveals that both are often driven by a common emotional core: anxiety. With OCD, you might find yourself trapped in a loop of obsessive thoughts and compulsive actions, like repeatedly checking if the door is locked when you should be focusing on an important task. These rituals offer temporary relief from anxiety but eat into your time, leading to procrastination.

Conversely, procrastination can be a symptom of the same anxiety that fuels OCD. You might delay tasks due to fears of imperfection or making mistakes, providing a temporary escape that ultimately increases stress as deadlines loom. This heightened stress can exacerbate your OCD symptoms, creating a cyclical relationship between the two conditions. Recognizing this link is crucial for developing effective strategies to manage both challenges.


Many people with OCD have perfectionistic tendencies. The need for everything to be ‘just right’ can become a major roadblock. The fear of making a mistake or not meeting high standards can be so overwhelming that it contributes to procrastination.

Discover 8 unexpected reasons why perfectionism is bad for your mental health.

Decision-Making Challenges

Decision-making is another area where OCD can be particularly disruptive. The need to make the “perfect” choice can overwhelm the mind and stall action. This indecisiveness often culminates in procrastination, further exacerbating the problem.

Practical Ways to Overcome OCD-Induced Procrastination

Time Management Techniques to Reduce Procrastination

Time management can be a game-changer when it comes to overcoming procrastination. Techniques like the Pomodoro Technique can break tasks into smaller, more manageable pieces, making it easier to start and maintain focus.

Mindfulness and Relaxation

Mindfulness techniques and relaxation exercises can be particularly useful in addressing the anxiety that often accompanies both OCD and procrastination. These practices train your mind to focus on the present moment, reducing stress and making it easier to tackle tasks head-on.

Learn the basics of meditation and improve your mental health.

Prioritization Methods

Feeling overwhelmed by a long to-do list? Tools like the Eisenhower Matrix can help you sort tasks by urgency and importance. This method allows you to focus on what really matters, pushing less crucial tasks to the back burner. When tasks are clearly prioritized, the paralysis often caused by OCD and procrastination becomes easier to manage.

Accountability Partners to Avoid Procrastination

Having someone to hold you accountable can provide that extra nudge you need to tackle tasks. Whether it’s a friend, family member, or a professional coach, these individuals can help you stay committed and provide emotional support, especially when procrastination becomes a chronic problem.


Mind-mapping is a fantastic tool for decluttering your thoughts. By visually organizing your ideas, responsibilities, or tasks, you create a clearer roadmap for action. This can be especially useful for individuals with OCD who struggle with decision-making, as it helps break down larger tasks into more manageable pieces.

Deep Work

The concept of “deep work” involves dedicating specific blocks of time to focus intensely on a task without any distractions. This technique can improve both your efficiency and the quality of your work. It’s particularly beneficial for overcoming the intrusive thoughts and compulsions that can derail your focus.

Automate or Delegate

Some tasks may exacerbate your OCD tendencies but don’t necessarily need your personal touch. For those tasks, consider automation tools or delegation to lessen your mental burden. For example, automated bill payments or using a virtual assistant to manage emails can free up mental space, allowing you to focus on higher-priority tasks.

Setting SMART Goals

Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals can act as your roadmap in overcoming procrastination. These criteria help to refine your objectives, making them more attainable and less overwhelming. This approach complements the management of OCD symptoms by providing structure and a sense of achievement as you hit each milestone.

Cognitive Behavioral Therapy (CBT)

CBT is a widely-practiced form of therapy that can be very effective for both OCD and procrastination. It focuses on helping you understand the harmful thought patterns and behaviors that fuel your symptoms and teaches you how to replace them with healthier alternatives.

Exposure and Response Prevention (ERP)

ERP is a specialized form of Cognitive Behavioral Therapy aimed directly at managing OCD symptoms. It involves intentionally exposing yourself to situations that trigger anxiety and then refraining from performing your typical compulsive behaviors. This method helps you confront your fears head-on, gradually weakening the power of obsessive thoughts over time.

Medication and Professional Help

While self-help techniques can go a long way, sometimes medication and professional guidance are needed for more severe cases of OCD and procrastination. Antidepressants like SSRIs are often prescribed for OCD, and consulting a healthcare professional can provide personalized advice tailored to your specific challenges.

OCD and procrastination often go hand in hand due to a cycle fueled by anxiety, perfectionism, and decision-making challenges. However, understanding this relationship can arm you with the tools to manage and potentially overcome these disruptive patterns. Whether through time management strategies, mindfulness techniques, or professional help, you can live beyond OCD.

Ready to break free from the loop of OCD and procrastination? Our mental health experts can help. Call us at (844) 867-8444 to schedule an appointment with a mental health professional who will work with you to create a customized treatment plan. Your future self will thank you.

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