We all do it. That one task we know we should tackle, but somehow, everything else suddenly becomes more urgent. The Tupperware cupboard has never been tidier, the dog gets an extra walk, and we absolutely must scroll through just one more post. Procrastination is a master of disguise, convincing us that avoidance is justified, even productive. But beneath the surface, it often comes down to one thing: fear.
My Own Battle with Procrastination
Take my coaching website, for example. I put off making edits for ages because I didn’t feel like the expert. What if I made a mess of my beautifully designed site? What if I made too many errors to correct? But once I committed to the time and made a start, I found I actually enjoyed parts of the process. I also realised the areas I needed to outsource – a revelation that only came because I stopped avoiding the task.
And then there’s the big one – starting my own business. I didn’t just put it off for a few months; I delayed for seven years. Seven years of waiting, questioning, and letting fear dictate my next step. If that’s not elite-level procrastination, I don’t know what is!
What is Procrastination, really?
Procrastination isn’t laziness. It’s a psychological response, often driven by fear of failure, fear of success, or simply feeling overwhelmed. It can also be linked to neurodiversity, where tasks requiring executive function—like planning, prioritising, or initiating—feel like climbing a mountain with no map.
Interestingly, often we don’t procrastinate in all areas of life. You might be highly productive at work but avoid sorting your finances, or you may thrive in personal projects while delaying career changes. The key is recognising where and why you put things off.
Why Do We Procrastinate? (The Psychology of Procrastination)
Our brains love familiarity. From a neuroscience perspective, we follow well-worn neural pathways, meaning our subconscious will find a hundred reasons to stick with what feels safe. Change—even positive change—can feel threatening, so we resist.
In The Now Habit by Neil Fiore, he writes: “Procrastination is not a time management problem; it is a coping mechanism for stress.” When we see a task as overwhelming or high-stakes, we instinctively avoid it to protect ourselves from potential discomfort. Understanding this can help us shift our mindset from avoidance to action.
Procrastination Solutions: How to Overcome Avoidance
So how do we stop procrastinating and start making progress? The trick is to work with your brain, not against it. Here are a few strategies:
Start Small – Set a timer for just 20 minutes and commit to working on the task you’ve been avoiding. Often, getting started is the hardest part, and once you do, momentum takes over.
Make it Public – Tell someone your plan. Accountability increases the likelihood of follow-through because now someone else expects results.
Honour Your Energy Flow – If you’re not a morning person, forcing yourself into a 5am productivity routine is pointless. Work with your natural energy peaks and tackle difficult tasks when you’re at your best.
Reframe the Task – Instead of seeing it as a massive, daunting project, break it down into manageable steps. Every small win builds confidence.
Focus on Future You – Picture how good it will feel once the task is done. Your future self will thank you.
Time to Take Action
If this blog has struck a chord and you’re ready to stop putting things off, I’d love to help. If you need support overcoming procrastination and improving productivity, mindset coaching can be a game-changer. Drop me a message through my contact page, and let’s start your coaching journey with a free 30-minute session. Because the best way to beat procrastination? Take the first step—right now.
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