Procrastination: Why we put things off and how to break the habit

Procrastination is usually not about laziness. Research suggests it is often linked to emotions such as anxiety, fear of failure, perfectionism or feeling overwhelmed. The good news is that procrastination is a habit, and habits can be changed.

Most of us procrastinate from time to time.

Putting off a small job until tomorrow is unlikely to cause major problems. However, when procrastination becomes a regular pattern, it can increase stress, reduce productivity, damage confidence and cause us to miss valuable opportunities.

What is procrastination?

Procrastination is the habit of delaying important tasks, even when we know delaying them may create negative consequences.

Examples include:

• Putting off starting an assignment or work project

• Avoiding difficult conversations

• Delaying important decisions

• Missing deadlines

• Completing low-priority tasks instead of important ones

• Waiting until the last minute to begin

Many people tell themselves they "work better under pressure", but constant last-minute pressure can become exhausting and stressful.

Why do people procrastinate?

Psychologist Dr Tim Pychyl has famously said:

"Procrastination is an emotion regulation problem, not a time management problem."

In other words, procrastination is often our brain's way of avoiding uncomfortable emotions.

You might delay a task because you feel:

• Overwhelmed

• Anxious

• Afraid of making mistakes

• Unsure where to begin

• Worried you will not do it well enough

Avoiding the task provides temporary relief, but that relief is usually short-lived. The task remains, often becoming even more stressful as time passes.

What are the consequences of procrastination?

When procrastination becomes a habit, it can affect many areas of life.

You may experience:

• Increased stress

• Missed opportunities

• Poor work performance

• Lower confidence

• Relationship difficulties

• Reduced productivity

• Feelings of guilt or frustration

Sometimes people begin believing they are simply "bad at getting things done", when in reality they have developed an unhelpful habit that can be changed.

Can Brain Coaching help with procrastination?

Brain Coaching aims to help people identify what may be contributing to procrastination and develop practical strategies for creating healthier habits.

For some people, procrastination is linked to fear of failure.

For others, it may relate to perfectionism, low confidence, anxiety or feeling overwhelmed.

Brain Coaching focuses on helping people:

• Identify what is blocking progress

• Develop realistic action plans

• Build confidence

• Create healthier thinking habits

• Reinforce productive routines

Small, consistent changes often lead to lasting improvements.

Four practical ways to stop procrastinating

1. Just start

One of the hardest parts of any task is getting started.

Instead of trying to complete the whole project, commit to just 15 minutes.

Once you begin, it often becomes much easier to keep going.

2. Break large tasks into smaller steps

Big projects can feel overwhelming.

Rather than focusing on the entire task, divide it into smaller, achievable actions.

Every completed step builds momentum.

Some people prefer to complete easy tasks first to build confidence, while others like to tackle the hardest job first. Choose the approach that works best for you.

3. Reward your progress

Celebrate small wins.

After completing a focused period of work, reward yourself with something enjoyable such as:

• A coffee

• A short walk

• Reading a chapter of a book

• Watching your favourite show

• Spending time with family

Positive reinforcement helps strengthen productive habits.

4. Set specific goals

Clear goals are much easier to achieve than vague intentions.

Instead of saying:

"I should work on my report."

Try:

"I will spend 30 minutes writing the introduction before lunch."

Specific goals make it easier to take action.

Try the procrastination self-assessment

Take a few minutes to complete this simple self-assessment.

For each statement, score yourself:

• Rarely = 1

• Sometimes = 2

• Typically = 3

Statement	1	2	3
I spend time chatting in the workplace when I feel under pressure.	☐	☐	☐
I find it difficult to concentrate and stay focused on a task.	☐	☐	☐
I avoid conflict or unpleasant situations by doing something else.	☐	☐	☐
I complete easier, low-priority jobs before tackling difficult tasks.	☐	☐	☐
I spend time worrying about making mistakes before I start a task.	☐	☐	☐
I miss deadlines because less important tasks get in the way.	☐	☐	☐
I leave difficult tasks until the last minute and complete them under pressure.	☐	☐	☐
I don't clear or organise my workspace before starting a major task.	☐	☐	☐
I delay implementing plans that I have agreed to.	☐	☐	☐
I have to make a real effort to get started on a task.	☐	☐	☐
Total score			_____

How to interpret your score

21 to 30

Procrastination is having a significant impact on your productivity. Developing new strategies may help you reduce stress and improve performance.

16 to 20

You often put things off, but there is plenty of opportunity to improve with practical habits and consistent action.

11 to 15

You are aware of procrastination and generally manage it well, although there may still be situations where small changes could help.

1 to 10

Congratulations. You generally take action when you need to and are less likely to let procrastination affect your productivity.

Frequently asked questions

Is procrastination laziness?

No. Procrastination is often driven by emotions such as anxiety, perfectionism or feeling overwhelmed, rather than a lack of motivation.

Why do I procrastinate even when I want to do something?

Many people procrastinate because the task feels uncomfortable, difficult or emotionally challenging. Avoiding it provides temporary relief, even though it often increases stress later.

Can procrastination become a habit?

Yes. Repeatedly delaying tasks can create an automatic pattern of avoidance. Fortunately, new habits can also be learned with practice and repetition.

Can Brain Coaching help with procrastination?

Brain Coaching aims to help people understand what is contributing to procrastination and develop practical strategies to build confidence, improve motivation and create healthier habits.

Key takeaways

• Procrastination is usually about managing emotions, not managing time.

• Small actions are often more effective than waiting for motivation.

• Breaking large tasks into smaller steps reduces overwhelm.

• Rewarding progress helps reinforce productive habits.

• Brain Coaching may help identify unhelpful thinking patterns and support lasting behaviour change.

Ready to stop procrastinating?

Imagine how different life could feel if important tasks no longer hung over your head.

If procrastination is affecting your work, study or confidence, Brain Coaching may help you understand what is holding you back and develop practical strategies that work for your lifestyle.

Helen offers a free 30-minute introductory conversation to discuss your goals and whether Brain Coaching is the right fit for you.