Procrastination Unmasked: Why We Delay and How to Overcome It

From avoidance to action—discover the real reasons behind procrastination and how to break free.

We’ve all been there: staring at a task we know needs to get done but finding every excuse to avoid it. Whether it’s reorganizing your closet instead of tackling that work project or scrolling social media when you should be sleeping (raises hand!), procrastination often sneaks in when we least expect it.

But here’s the thing—procrastination isn’t laziness. It’s often a sign of something more profound.

Why Do We Procrastinate?

At its core, procrastination is about avoidance. The task we’re avoiding triggers something in us—fear, boredom, or overwhelm. Here are some common reasons we put things off:

1. The Task Feels Too Big: Big projects (or grading big projects 😜) or goals can feel overwhelming. Where do you even start? The sheer size of the task can paralyze us.

2. Fear of Failure (or Success): Sometimes, we delay because we’re afraid we won’t do it “right.” Other times, we fear what might happen if we succeed. We might fear more responsibility or higher expectations.

3. It’s Just Plain Boring or Tedious: Let’s face it: not every task is thrilling. Sometimes, we avoid things because they feel tedious or uninspiring.

Perfectionism

If it can’t be perfect, why bother? This mindset can keep us stuck in planning mode, avoiding action altogether.

How Procrastination Shows Up

Procrastination doesn’t always look like lying on the couch binge-watching TV. It can show up as:

• Over-researching without taking action.

• Constantly “planning” but never starting.

• Filling your time with low-priority tasks to avoid the big ones.

Sound familiar? Don’t worry—you’re not alone, and there’s a way out.

How to Break Free from Procrastination

The good news is that once you understand why you’re procrastinating, you can overcome it. Here’s how:

1. Name It: Start by identifying what’s really holding you back. Where is the resistance coming from? Ask yourself:

   • Does this task feel overwhelming?

   • Am I afraid of failing or succeeding?

   • Is the task boring or unfulfilling?

2. Break It Down: Big tasks are easier to tackle when you break them into smaller, actionable steps. Focus on just the next step instead of the entire project.

   • For example: Write down the smallest action you can take today—like writing one paragraph or making one phone call.

3. Time Block and Reward Yourself: Set a timer for 25 minutes (or heck, start with five minutes!), and work on the task without distractions. When the timer’s up, reward yourself with something you enjoy, like a quick walk or your favorite healthy snack.

4. Find Accountability: Share your goal with someone you trust. Knowing someone else is cheering you on (or checking in) can give you the push you need.

My Battle with Procrastination

For years, I thought procrastination meant I wasn’t disciplined enough. But once I journaled a bit and asked myself some hard questions, I realized it was my mind’s way of protecting me from fear, overwhelm, or even boredom.

The breakthrough came when I stopped beating myself up and started working with my natural tendencies. I began breaking tasks into micro-steps (more on that in another post!), celebrating small wins, and finding ways to make tedious tasks more engaging (a motivating music playlist often helps too!).

Now, procrastination is no longer my constant companion—and it doesn’t have to be yours, either.

Take the First Step

What’s one task you’ve been putting off? Take a moment to reflect:

• Why are you avoiding it?

• What’s one small step you can take to move forward?

Write it down, and commit to doing it today.