Why We Procrastinate and How to Stop

What happens when we procrastinate…

We procrastinate. We all do from time to time. And it creates some major headaches in our lives.

So, why do we procrastinate, and how can we stop?

We’ve all been there. A big assignment, a practice drill, or even cleaning your room — and suddenly, you feel an urge to scroll through social media, reorganize your bookshelf, or take a “quick” nap.

Why do we keep putting things off, even when we know we’ll feel better if we just get started? Let’s dive into why we procrastinate and, more importantly, how to stop.

Why Do We Procrastinate?

1. Fear of Failure. When something feels difficult, or we’re unsure of our abilities, we sometimes avoid it altogether. It’s our mind’s way of dodging the possibility of messing up. But the truth is, avoiding something only makes it feel bigger and scarier.

2. Perfectionism. Ever feel like something has to be “just right” before you even begin? When we aim for perfection, it’s easy to keep putting off the task until conditions feel perfect, which may never come.

3. Feeling Overwhelmed. Some tasks are just… a lot. The bigger the project, the more we might feel like it’s impossible to finish. And sometimes, we’re unsure of where to start, so we avoid starting at all.

4. Instant Gratification. When faced with a choice between a fun, easy activity and a challenging one, our brains often choose the quick pleasure. Social media, games, or even grabbing a snack can feel so tempting that we ignore what we really need to be doing.

5 Tips to Stop Procrastinating

1. Break It Down. Big tasks are intimidating, so try breaking them into smaller steps. For example, instead of “finish research paper,” try “create outline” or “write intro paragraph.” Smaller steps make it feel manageable, and with each step, you get a sense of accomplishment.

2. Set Mini Deadlines. Give yourself mini-deadlines for each step, like “finish outline by 2 PM.” Short deadlines keep you focused and give you a clear timeline. Reward yourself after completing each one, and it won’t feel like such a slog.

3. Use the Two-Minute Rule. If it can be done in under two minutes, just do it right now. Quick tasks like responding to a text, putting away clothes, or organizing your notes don’t need to be put off, and completing them boosts momentum.

4. Practice Self-Compassion. Recognize that you’re not alone in procrastinating. Everyone does it, but the important thing is to keep moving forward. If you start feeling down, give yourself a little pep talk, not a lecture.

5. Set Up a Distraction-Free Space. Create a place for yourself that’s free from distractions, especially when you need to focus. Keep your phone out of reach, or use focus apps to block certain websites. The fewer distractions, the easier it is to stay on track.

One Step at a Time

Procrastination is a habit that takes time to change. Celebrate every small win, and don’t be too hard on yourself when you slip up. The best thing you can do is just get started — no matter how small that first step might be.

Here’s more help:

If procrastination holds you back, you’re certainly not alone. Millions of people struggle with this energy-draining time thief. Procrastination’s costs include lost productivity, lost income, lost opportunities, frazzled nerves, and damaged relationships. My accessible and immediately actionable E-Guide titled “I Don’t Know Where to Start!” How to Stop Stalling, Get Clear, and Turn Procrastination into Productivity offers you a clear path to get to the roots of your procrastination and start doing rather than delaying — today.

“I Don’t Know Where to Start!” unmasks this time thief with exercises to help you identify your own unique brand of procrastination. And it provides insights to help you successfully address what you discover. You really can make conscious choices about your time and how to use it. And you really can change old habits and patterns. Using the tools and skills you’ll learn in “I Don’t Know Where to Start” you’ll get started and keep going.

To learn more about this powerful E-Guide Book and its accompanying bonuses, just click this link.