Why we procrastinate and how to take action

Procrastination is a common theme. It has featured throughout my life and is a theme raised by many coaching clients, most of whom lead successful lives. So is procrastination as negative as it sounds?

Do you do the following?

• Put things off?
• Delay important tasks?
• Find it hard to get things done?
• Struggle with motivation to get on with the work, even when you have tight deadlines?
• Find more interesting and enjoyable activities to do instead?

If some of these sound familiar, you might be procrastinating.

Procrastination can be stressful. You know you have things to do, yet can’t focus on doing them. As a result, you may spend time and energy worrying about them and feel stressed or guilty about approaching or missed deadlines. Tasks pile up, and everything becomes more daunting. You rush things at the last minute and, as a result, your work may not be to the standard you want, which in turn leads to feelings of frustration, disappointment and reduced morale.

Why do we procrastinate?

If you find yourself procrastinating, take time to explore why. Understanding what is contributing to it may help you address the problem. Possible factors include:

• Difficulties with organisation.
• You’re not sure what to do.
• You’re doing something that isn’t in your natural strengths zone.
• The work is boring or unpleasant.
• You fear failure.
• You can’t focus.
• You have a strong drive to do something else.
• Limiting beliefs about your ability or feelings of being an imposter.
• Something about the task or decision doesn’t feel right.

How can you get going and move to action?

• Just get started. Commit to the task and start. Often, you’ll realise that it’s not so difficult or unpleasant after all.
• Visualise completing the task and imagine how good it will feel to finish things ahead of schedule. Maybe give yourself an appropriate reward.
• Get organised. Make a to-do list. Break large projects into smaller steps. Prioritise your list, noting the most important projects and their deadlines, and tick them off as you complete them. It can feel good to mark things as done.
• Identify the most challenging tasks and do them when you have the most focus and energy.
• Learn to focus. It can be difficult to disconnect from distractions and concentrate on the task at hand. Try turning off your email and social media notifications, finding a quiet space and committing to a period of focused work.
• Be kind to yourself and use supportive language. Self-talk such as “I should” or “I have to” can create additional stress and pressure. Instead, try reframing these statements as “I choose to” or “I will”. This may feel more empowering and encouraging.
• Practise self-care. Looking after basics such as nutrition, hydration, movement and sleep may support your energy, resilience and focus. Practise some self-compassion too.
• Get help. Do you need training to complete a task or become more organised? Would it help to have someone hold you accountable, or a coach to challenge limiting beliefs and help you build your confidence?
• Delegate or outsource. Rather than struggling with tasks that don’t use your natural strengths, is it possible to get some help? For example, hiring a bookkeeper to manage the accounts you keep putting off may be more efficient and less stressful.
• Listen to your intuition. What’s it trying to tell you? If you feel uncomfortable or resistant about taking action, explore that instinct further. Where is it coming from and why? Can you get more information to test whether your concerns are justified?

Can procrastination be a good thing?

Sometimes a delay can be helpful, but it is useful to distinguish procrastination from deliberately deciding to wait. Consider reframing an intentional pause as “acting just in time” or a “planned delay”. Rather than feeling stressed about every delay, think about whether there may be a benefit:

• A deadline may spur you into action and help you focus. However, relying on last-minute pressure can affect your wellbeing and the quality of your work. If you work well with urgency, consider setting an earlier personal deadline.
• Sometimes, tasks on your list become redundant as situations change over time. You can enjoy crossing them off your list.
• Slowing down or waiting to complete a task or make a decision can be beneficial when the delay is deliberate, and you still have enough time to act. It may give you more time to think and access the latest information.
• It may help you identify the things you love doing compared with the things you put off. You could then consider how to do more of what you enjoy and less of what you dislike.

Test the strategies above to find out whether any are effective for you. Consider finding a coach to help you explore what’s getting in the way of living a more productive and action-oriented life.

Alternatively, if you know that you tend to delay tasks, plan accordingly. Keep time free for focused work before the deadline while leaving a realistic buffer for unexpected problems.

Whatever your choice, try to take some of the stress out of procrastination by acknowledging it, recognising when a delay may be useful and managing it in a way that works for you.