Procrastination is the art of putting things off until tomorrow… or next week… or maybe forever. It's the habit of delaying tasks or decisions, often in favour of more enjoyable or less demanding activities. Would it surprise you to learn that I procrastinated before writing this blog. I made a cup of tea, shuffled some papers about, got distracted by my emails, all to avoid getting started because I wasn't sure where to start.

 

Why do we procrastinate?

 

It can stem from a variety of reasons, for example, fear of failure, perfectionism, lack of motivation, or simply being overwhelmed. While it might feel good in the short term, procrastination can lead to stress, missed deadlines, and regret.

The fear of doing something imperfectly can lead to avoiding it altogether. Equally, when 

tasks feel too big or too complex, people delay starting them. Having anxiety about making mistakes or not meeting expectations can make people avoid the task or if the task doesn't seem exciting or rewarding, it's easy to push it aside. Uncertainty about where to start can lead to stopping altogether. 

 

How can I identify my personal triggers for procrastination?

 

Being aware of your triggers can help you to create strategies to minimize them. Here are some ideas to help you identify them.

Reflect on Past Patterns – Think about tasks you consistently avoid. Is there a theme or pattern? Maybe they're too complex, boring, or too overwhelming.

Track Your Distractions – Pay attention to what you turn to when avoiding work. Social media? Snacks? Daydreaming? Your go-to distractions can reveal your triggers.

Notice any Emotional Reactions – Do certain tasks make you anxious? Frustrated? Unmotivated? Your emotional response can hint at what's causing procrastination.

Identify Peak Procrastination Times – Do you procrastinate more at certain times of the day? Late afternoons or evenings? Understanding when you delay things can help you work around it.

Assess Task Difficulty – Do you procrastinate more when tasks feel too big or unclear? If so, breaking them into smaller steps might help.

Emotions play a huge role in procrastination

Fear & Anxiety – Tasks that feel challenging or high-stakes can trigger worry, making you avoid them altogether. You might fear failing, being judged, or making mistakes.

Perfectionism – If you feel something has to be “perfect,” you may delay starting it to avoid disappointment or criticism.

Low Motivation – When a task doesn't feel meaningful or exciting, it's easy to push it aside for something more enjoyable.

Overwhelm & Stress – When a task seems too big or complicated, it can feel paralyzing, leading to avoidance.

Instant Gratification – The brain loves immediate rewards, so emotional comfort activities (scrolling social media, watching TV) win over difficult tasks.

Mood & Energy Levels – Feeling tired, sad, or unmotivated can make even simple tasks feel like an uphill battle.

 

Tips to reduce procrastination

This is going to vary by individuals but some ideas include:

  • Breaking down tasks into smaller steps to make them more manageable.
  • Set Clear Deadlines and give yourself specific timeframes to complete each step.
  • Use the "Two-Minute Rule" – If a task takes less than two minutes, do it immediately! Small actions build momentum.
  • Eliminate Distractions – Put your phone away, block distracting sites, work in a quiet space.
  • Reward Yourself – Give yourself little incentives for completing tasks—whether it's a treat, a break, or something fun.
  • Try the Pomodoro Technique – Work in short bursts (25 minutes) followed by a brief break. It helps maintain focus and prevent burnout.
  • Shift Your Mindset – Instead of waiting for motivation, start with action. Often, motivation follows once you begin.
  • Prioritize Tasks – Start with the most important or difficult tasks first. Once they're done, everything else feels easier.
  • Hold Yourself Accountable – Share your goals with a friend to keep yourself in check.
  • Practice Self-Compassion – Procrastination isn't a failure, it's a habit. Being kind to yourself can help you improve without unnecessary guilt.

If you recognise yourself in this and it's having an impact on your mental health or self-esteem you don't have to live with it. It is possible to change and I can support you in that. Get in touch to learn more.