Understanding Procrastination: Stop Delaying, Start Doing

You tell yourself you’ll start tomorrow. You have an important task to do, but instead, you find yourself scrolling, tidying, making another coffee, or watching just one more episode. Sound familiar?

Procrastination isn’t just laziness or bad time management. It’s deeper than that. It’s an emotional and psychological response—a way of avoiding discomfort, fear, or uncertainty.

And the frustrating part? You know you’re doing it. You know it’s not helping. And yet, you still delay, hoping that somehow, you’ll magically feel ready later.

So what’s actually going on here? And more importantly, how do you stop it?

What Is Procrastination?

Procrastination is the act of delaying or avoiding tasks that you know are important, often in favour of short-term relief. It’s choosing temporary comfort—watching TV, scrolling social media, cleaning—over long-term progress, like finishing that project, exercising, or making that phone call you’ve been dreading.

It’s not just about poor planning—it’s about emotional regulation. When you procrastinate, you’re not being lazy. You’re avoiding discomfort.

Procrastination can show up in different ways:

• The Perfectionist – "I need to plan more before I start." You delay because you want to get everything just right.

• The Overwhelmed Avoider – "It’s too much. I don’t even know where to start." The task feels huge, so you shut down.

• The Last-Minute Thrill-Seeker – "I work best under pressure." You delay because the urgency of a looming deadline gives you a burst of adrenaline.

• The Fearful Procrastinator – "What if I fail? What if it’s not good enough?" You avoid the task because it triggers self-doubt.

Whatever the reason, the result is the same—you push things off, feel guilty about it, and stay stuck in the cycle.

The Root Cause of Procrastination

At its core, procrastination isn’t a time-management issue—it’s an emotion-management issue.

Studies show that procrastination is linked to how we handle stress, fear, and self-doubt. Instead of facing uncomfortable emotions, we distract ourselves with quick hits of dopamine—checking our phone, watching a video, or reorganising the pantry instead of tackling what actually needs to be done.

Here’s what’s really behind procrastination: "If I don’t start, I can’t mess up."

Many people procrastinate because they doubt their ability to do something well. If they avoid it, they don’t have to face the risk of failing—or the possibility of disappointing themselves or others.

Example: You keep putting off writing an important email because you’re worried you won’t say the right thing. Instead of drafting it, you check your phone again.

Overwhelm and Perfectionism

"It’s too much, so I’ll just do nothing."

When a task feels too big or too complicated, it’s easy to get stuck in analysis paralysis. Instead of breaking it down, you avoid it altogether.

You want to start exercising, but thinking about changing your entire routine feels overwhelming, so you just don’t.

Instant Gratification and Distraction

"I’ll just check my phone for a second…" Then 45 minutes later, you’re watching a video on how kangaroos fight.

Our brains crave immediate rewards. Procrastination lets us escape discomfort and feel good in the moment—even if it creates bigger problems later.

Example: Instead of studying, you start cleaning the kitchen because it gives you a quick sense of accomplishment while your real task stays untouched.

Emotional Avoidance

"I don’t feel like it, so I’ll do it later."

Procrastination happens when you wait to feel motivated before taking action. But motivation is unreliable. If you only act when you feel like it, you’ll stay stuck forever.

You put off an uncomfortable conversation because you don’t feel ready. But days (or weeks) pass, and it only gets harder.

How to Overcome Procrastination

Breaking free from procrastination isn’t about forcing yourself to be more disciplined. It’s about learning to act even when it’s uncomfortable.

Just Start—Even If It’s Small

The hardest part is starting. Studies show that once you begin a task, you’re more likely to finish it.

Instead of thinking, "I have to clean the whole house," try, "I’ll wash the dishes for five minutes."
Instead of, "I need to write an entire report," start with, "I’ll type one sentence."

Once you begin, your brain naturally wants to keep going.

Change ‘All or Nothing’ Thinking

Perfectionists struggle with procrastination because they think it has to be done perfectly, or not at all.

Instead of thinking, "I need to work out for an hour," say, "I’ll move my body for 10 minutes."
Instead of, "I have to write a flawless report," say, "I’ll write a rough draft first—editing comes later."

Done is better than perfect.

Use the ‘Two-Minute Rule’

If a task takes less than two minutes, do it immediately. If it’s bigger, just start with two minutes—because often, that’s enough to build momentum.

Need to call someone? Dial the number.
Dreading a workout? Just put on your gym shoes.

Once you begin, it’s easier to keep going.

Break It Down

If something feels overwhelming, make it smaller.

Instead of, "I need to redo my CV," say, "I’ll update my contact details first."

Each small step reduces resistance.

Set a Timer and Make It a Game

Sometimes, a little push is all you need. Try the Pomodoro technique:

• Set a timer for 25 minutes

• Work with full focus

• Take a 5-minute break

• Repeat

Most of the time, once the timer starts, your brain clicks into gear—and you’ll keep going long after it ends.

Accept Discomfort and Take Action Anyway

You won’t always feel motivated. Waiting until you "feel ready" is a trap. The key to breaking procrastination is learning to act even when it’s uncomfortable.

You don’t need to feel like working out—you just need to start moving.
You don’t need to feel inspired—you just need to write the first sentence.

Taking action creates motivation, not the other way around.

You Don’t Have to Stay Stuck

The good news? You don’t have to wait until you feel ready, motivated, or confident. You just have to start small, take action, and move forward—one step at a time.

Next time you catch yourself putting something off, ask: "What’s the smallest step I can take right now?"

Because your future self is waiting for you to start today.

Disclaimer: The resources provided on this site are for educational purposes only and are not intended as a replacement for professional therapy, counselling, or medical care. Please consult with a licensed mental health clinician for any personal concerns or questions. In case of a crisis, contact emergency services immediately.