Procrastination: Why We Do It and How to Overcome It

Most of us recognise those moments of knowing exactly what needs to be done but somehow finding ourselves scrolling, tidying, or convincing ourselves that now just isn’t the right time. Procrastination isn’t just about laziness; it’s a complex mix of habits, emotions, and underlying fears. Understanding why we put things off is the first step in breaking the cycle. Here’s a closer look at common causes of procrastination and practical strategies to overcome them.

Why Do We Procrastinate?

1. Fear of Failure

Sometimes, we delay starting a task because we’re worried we won’t do it well enough. Perfectionism can be a major driver of procrastination, making us avoid tasks we feel we can’t execute flawlessly.

Tip: Shift your mindset from perfection to progress. Give yourself permission to do a ‘rough first draft’—you can refine it later.

2. Overwhelm

When a task feels too big or complex, it’s easy to put it off rather than figure out where to begin.

Tip: Break tasks into smaller, manageable steps. Instead of "write a report," start with "outline main points" or "write one paragraph."

3. Lack of Motivation

Some tasks just aren’t exciting, making it easy to postpone them in favour of more enjoyable activities.

Tip: Use the ‘five-minute rule’—commit to working on the task for just five minutes. Often, starting is the hardest part, and momentum builds from there.

4. Distractions and Poor Time Management

Endless notifications, social media, and a busy environment can pull us away from what really needs our attention.

Tip: Create a distraction-free zone. Put your phone on silent, use website blockers, and set a timer for focused work periods.

5. A Lack of Clear Deadlines

Without a set timeline, it’s easy to keep pushing things back indefinitely.

Tip: Set specific deadlines, even for tasks that don’t have one naturally. Self-imposed deadlines help create urgency and structure.

How to Overcome Procrastination

1. Identify Your Triggers

Pay attention to when and why you procrastinate. Are there particular tasks or times of day when you’re most likely to delay? Understanding your patterns can help you anticipate and counteract them.

2. Use the ‘Two-Minute Rule’

If a task will take less than two minutes, do it immediately. For larger tasks, just spend two minutes getting started—often, that’s enough to push past initial resistance.

3. Make it Enjoyable

If a task feels like a chore, find ways to make it more appealing. Listen to music while working, turn it into a game, or reward yourself once it’s done.

4. Set Accountability Structures

Tell someone about your goal or deadline. Having external accountability—whether through a colleague, coach, or friend—can increase commitment and follow-through.

5. Be Kind to Yourself

Procrastination often comes with guilt, which can make starting even harder. Instead of self-criticism, acknowledge the challenge and refocus on solutions.

Procrastination is a habit that can be changed with awareness and the right strategies. By understanding what’s behind your procrastination and experimenting with different techniques, you can develop a more productive, stress-free approach to getting things done. And remember, the best time to start? Right now.

Procrastination is a common sign of imposter phenomenon (or as better known, imposter syndrome). Our online course, Beyond Doubt, is a comprehensive programme designed to help you overcome it. You can see more details here. If you’d like to discuss one-to-one coaching to support you with this, do get in touch e: enquiries@managingchange.org.uk