🐢 Why We Procrastinate (And What To Do About It)

We’ve all been there.

You’ve got something to do. You want to do it. You need to do it. And yet… you’re checking Instagram for the third time in seven minutes, deeply invested in reorganising your sock drawer, or suddenly convinced that now is the perfect time to bake banana bread from scratch.

Procrastination. It’s that sneaky, familiar companion that shows up just when you’re trying to move forward.

But despite how common it is, it’s also deeply misunderstood. We often think it’s laziness or a lack of willpower. But really, procrastination is often a sign that something deeper is going on — a clash between intention and emotion.

Especially if you’re in your 20s... figuring out who you are, where you're headed, and what matters most, procrastination can be both a frustrating barrier and a big ol’ signal from your subconscious that something needs attention. 

It’s not just a bad habit to “fix.” It’s a message from your mind and body. One that deserves curiosity, not shame.

So let’s unpack it — curiously, and with zero judgment.

But chronic procrastination often feels like this:

• You keep delaying a task that genuinely matters to you, often until the last possible moment
  
  

• There’s an uncomfortable mix of guilt, anxiety, and dread that builds up as the delay continues
  
  

• You distract yourself with small, less important tasks — so you feel productive, but nothing meaningful gets done
  
  

• You mentally beat yourself up for not starting, which creates a cycle of pressure and paralysis
  
  

Recognising this pattern is the first step to breaking it, because awareness is what gives us choice.

“Am I avoiding failure, discomfort, or feeling inadequate?”

“Is this task truly meaningful to me — or does it feel disconnected from what I care about?”

Some common deeper causes include:

• Fear of not being good enough — so we’d rather not try than risk failing

• Perfectionism — the task feels like it has to be perfect, so we freeze
  
  

• Lack of emotional connection — the task doesn’t seem relevant to our values or goals
  
  

• Overwhelm or burnout — our brain is overloaded and doesn’t know where to start
  
  

• Hidden resistance — something in us is saying, “this isn’t right for me,” even if we can’t explain why
  
  

Understanding the why makes the “how” much more possible.

As we explored it together, it became clear that his procrastination wasn’t the problem — it was the symptom. He was afraid of failure. He didn’t believe in himself. And deep down, he wasn’t even sure he was on the right path.

We didn’t “fix” it overnight. But by understanding the emotions behind his procrastination — and slowly building new strategies — he started to move forward, bit by bit.

That’s the key. Not just pushing harder, but going deeper.

So take time to reflect. Ask yourself:

• Does this task actually matter to me or is it important that I do it? Or is it just tied to someone else’s expectations?

• Is my environment or routine working against me?
  
  

• Am I avoiding discomfort? Or is my mind protecting me from something deeper?
  
  

Sometimes procrastination is a sign that you’re misaligned — doing something that’s not right for you. Other times, it’s a sign of fear, perfectionism, or emotional fatigue. In all cases, reflection is the first real step forward.

And never forget that the goal isn’t to judge yourself. It’s to understand yourself.

✍️ Start With Micro-Commitments

Commit to only doing a small part of, or a short period on the task (set a timer). Letting yourself get back to something else if it doesn't vibe with you. "I'll do 15 minutes on this report, and if it's not feeling good then, I'll stop and move onto something else." What you'll often find is that once you get started, the momentum builds quickly and you find yourself immersed and not wanting to stop!

🧱 Break Things Down

Don’t just write “finish project.” Break it into small steps: “write 1 paragraph,” “add research.” Each mini-task feels doable and gives you momentum.

⏳ Use Time Intentionally

Try the Pomodoro technique: 25 minutes focused work, 5 minutes break. It’s amazing how much you can get done in short, focused sprints.

🐸 Eat the Frog

Tackle your most uncomfortable or high-priority task first thing. That mental weight lifts, and the rest of your day feels lighter.

🎯 Connect to Something Bigger

Remind yourself why this task matters. How does it connect to your goals, growth, or the person you want to become? Meaning fuels motivation.

🧠 Challenge Perfectionism

Don’t wait for the perfect time or perfect idea. Just start. Progress matters more than perfection. “Good enough” gets you moving.

🔁 Build Tiny Habits

Even a 2-minute start is a win. Opening the doc. Setting up your tools. One tiny action leads to the next. Start where you are.

🧍🏽 Accountability Helps

Share your goal with someone, join a study group, or co-work with a friend. When someone else knows, you’re more likely to follow through.

💬 Get Support When You Need It

If procrastination is chronic or feels emotionally heavy, talk to a coach or therapist. Especially if it’s tied to trauma, self-worth, or mental health — you don’t have to figure it out alone.

Especially in your teens and twenties, when you're still figuring out your identity, goals, and emotional landscape — some procrastination here and there is natural.

So next time it shows up?

Pause. Get curious. Reflect deeply. Ask yourself what you really need. Then move forward gently, with tools that truly work for you. One honest step at a time.

Because real change doesn’t start with pressure. It starts with understanding, self-care, and momentum.

What’s been hard lately — and what’s helped, even just a little?

I’d love to hear your thoughts, your stories, your wins (and your wobbles) in the comments.