Why We Procrastinate (and How to Stop)

The reason(s) for Procrastinating (And The Ways You Can Reverse Them)

Even if we know that delaying action on something may consume our time, our energy and our peace, most people would agree that they have waited too long to do their homework, prepared for an exam or made a key decision. People seem to believe that procrastination is simply a sign of being lazy or poor time management; however, it is not about laziness or poor time management, but rather the discomfort our brains feel due to the discomfort associated with completing a task.

The main reasons as to why we procrastinate are

1. It is emotional and not logical
At the core of procrastination is an action taken to avoid any negative feelings such as anxiety, fear, boredom or self-doubt associated with completing a task. As soon as we are confronted with an important task that we perceive to be overwhelming, we immediately reach for anything that will help us relieve the immediate discomfort of having to do that task. For example: scrolling through your social media account, browsing the internet, doing something easy or fun, etc. This type of distraction is gratifying in the moment, but comes at the expense of making our lives more difficult later.

2. The fear of failing (or succeeding)
Procrastination often stems from the fear of producing a product that is less than acceptable, or the fear of being viewed as inadequate by others. Perfectionism is certainly a factor in this situation; if I don't even begin to work on my project, I can't possibly not meet an unreasonable standard! Interestingly, fear of success can also lead to procrastination. The expectation of continuing to meet a higher standard or additional responsibilities can be intimidating.

3. Tasks are too vague or too large
If you are given an assignment that is largely undefined such as “write a paper” or the phrase “get fit”, it is much more difficult to create the action plan for finishing a task than it would be if it were more clearly defined.

Prevention of Procrastination

1. "Small Steps"
Each job, large or small, should begin by breaking it down to the smallest step possible. Instead of "cleaning the whole house", use "put away 5 items". Starting is usually the most difficult part of the job, and when smaller steps are used, the emotional resistance to starting decreases greatly.

2. Start
Make an agreement with yourself to only work for 5 minutes. After starting, you will find that once you have started, momentum will carry you forward. It is better to make progress than to have everything perfect before starting.

3. Use Specific Goals
Vague goals like "study" or "work on the project" can confuse and frustrate a person. Use specific goals, such as "review chapters 3 and 4 for 20 minutes" or "write the introduction paragraph".

4. Reduce Resistance to Good Habits
Create an environment that supports the habits you want to develop while also making the habits you are trying to avoid more difficult to do. For example, place your phone in another room when you want to study, have your work document open prior to starting, and gather your materials the night before.

5. Self-Compassion
Being critical or harsh on yourself for not getting work done only increases your likelihood of procrastinating. Studies have shown that people who are capable of forgiving themselves for procrastination will usually get back on track more easily than those who do not forgive themselves. You should view procrastination as a sign that you are not in a place to perform your work, not as a sign of moral failure.

6. Find Meaning in Your Work
Consider the reason for completing a given task. Understanding how the task supports your overall goals, values, and future self provides purpose to what could be difficult or uncomfortable feelings. 

Final Thoughts

Procrastination isn’t a character flaw—it’s a coping strategy that no longer serves you. By understanding the emotional roots behind it and using small, practical strategies, you can work with your brain instead of fighting it. Progress doesn’t come from waiting for motivation; it comes from starting despite discomfort.