Stuck in a Rut? Simple Steps to Overcome Procrastination

Procrastination is a foe most of us know all too well. Whether it’s avoiding tidying your cluttered spare room, putting off work or studying until the very last minute, it has a sneaky way of creeping in. But why do we procrastinate, and how can we overcome it? Let’s explore the psychology behind procrastination and discover some simple strategies to help you get off the couch and take action!

The Psychology of Procrastination: What is behind it?

First, let’s bust a common myth; procrastination isn’t about laziness. Imagine this: a looming deadline, and in the back of your mind, a little stress gremlin whispers, “Let’s just do it later.” Hard to resist, right?

Procrastination is often linked to emotional regulation, specifically ‘avoidance coping’. When faced with an unpleasant task, our brain craves comfort; anything to escape the discomfort of completing the task. Avoiding it provides temporary relief, making procrastination an easy, but short-lived solution.

Several underlying beliefs and assumptions can trigger the urge to avoid a task. Let’s dive into them and learn how to tackle them effectively.

Common Beliefs That Fuel Procrastination

1. Needing to Be in Control – You might think, “Things should be done my way, not someone else’s. I shouldn’t have to do things I don’t want to.” This mindset can lead to delaying tasks imposed by external demands or by others, as they may feel unpleasant or restrictive.
2. Prioritising Pleasure Over Productivity – The belief that “Life’s too short to waste time on boring or difficult tasks and fun should come first”, can make procrastination tempting. This mindset favours short-term gratification over long-term benefits, making it desirable to avoid mundane or challenging responsibilities.
3. Perfectionism and Fear of Failure  – If you believe, “I have to do things perfectly, or else I’ll fail and disappoint others,” you might find yourself stuck in inaction. The fear of not meeting expectations can push you to delay starting anything at all.
4. Indecision or Catastrophising – Thoughts like “What if it turns out badly? I need to be sure of the outcome before I begin” can prevent you from taking action, keeping you trapped in hesitation.
5. Low Self-Confidence – Perspectives such as “I’m not capable” or “I just can’t do it” create self-doubt that makes starting a task feel overwhelming or impossible.
6. Depleted Energy – When you feel “too tired, stressed, or unmotivated,” procrastination can seem much for preferable than tackling tasks in a less-than-ideal state.

Whether you relate to one or several of these patterns, recognising them is a wonderful first step. Understanding what drives your procrastination gives you the power to change it. And remember, you’re not alone. Avoiding discomfort is a completely natural human urge!

Procrastination and Neurodiversity: Understanding the Connection

If you are neurodivergent, procrastination probably feels all too familiar. It may be more pronounced due to challenges with executive functioning, such as task prioritisation, time management, and maintaining focus (read more about executive function and neurodivergence here). Neurodivergent individuals often benefit from more immediate rewards or external stimulation to stay motivated. This can create a cycle of delaying tasks until the pressure of an impending deadline provides the necessary urgency to activate focus and productivity.

Similarly, sensory overload, heightened anxiety about perfectionism, and difficulty managing transitions between tasks can also contribute to procrastination. However, by developing strategies that align with your unique cognitive processes and with the right tools, self-awareness, and support, you can gradually break free from the procrastination cycle and make progress toward your goals.

Strategies for Overcoming Procrastination: Your Toolkit

So, how do we outsmart procrastination? Here’s your toolkit, packed with practical strategies to help you act.

1. The Five-Minute Rule – Getting started is often the hardest part. Instead of thinking about the entire task, commit to just five minutes. You’re free to stop after that, but chances are, once you begin, you’ll keep going.
2. Break Tasks into Bite-Sized Steps – Tackling a big task can feel overwhelming, like climbing a mountain. But if you break climbing a mountain into smaller hikes, it suddenly becomes doable. If you struggle to break down tasks, tools like GoblinTools AI can generate step-by-step action plans for you, while Trello helps you organise tasks and track progress for a sense of achievement.
3. Timeboxing – Set specific time blocks for tasks, followed by short breaks. The Pomodoro Technique (25 minutes of focused work, then a five-minute break) is a great way to boost productivity.
4. Challenge Procrastination Excuses – The avoidant part of your brain will try to justify putting things off. Treat yourself as you would a friend, be compassionate but also realistic. Try reframing common excuses (read more on how to do this here):

1. • “I might not get it right.” → “Something is better than nothing, and I can always improve it later.”

1. • “I’m too tired.” → “I don’t have to do it all – just making a start is progress.”

• • “I have plenty of time.” → “Getting ahead now will save me stress later.”

Building a Proactive Lifestyle

Procrastination can be minimised by weaving proactive habits into your daily routine. Here’s how to set yourself up for success:

• Work with Your Natural Rhythms – Are you a morning person or a night owl? Schedule demanding tasks when your energy is highest and save lighter duties for when you need a break.
• Create a Productivity Haven – A clutter-free, inviting workspace that makes tackling tasks easier. Add good lighting, a plant, or anything that boosts focus and motivation. A welcoming environment facilitates action.
• Make it a Game – Turn productivity into a challenge by rewarding yourself. Finished that spreadsheet? Celebrate with a victory dance or your favourite show. Small incentives can make even the most tedious tasks feel worthwhile. You can also try apps like Finch which has a virtual pet bird (“Finch”) that grows and thrives as you complete self-care activities and personal goals.
• Practice Self-Compassion – Setbacks aren’t failures—they’re learning moments. If you find yourself procrastinating, pause and reflect. What’s the pattern? How can you adjust? Keep your goals in mind and visualise the benefits of staying on track. Will finishing that project give you more free time this weekend? It’s important to remember as mentioned earlier,  that procrastination isn’t simply a matter of laziness—it can be a symptom of deeper neurological processes. Offering yourself compassion and understanding is vital for combating negative self-talk and reducing the shame often associated with procrastination.
• Find an Accountability Partner – Share your goals with a friend or colleague and support each other. A trusty sidekick keeps you motivated and can provide the extra nudge you need when willpower runs low.

Procrastination is something many of us face, but it is manageable. By understanding its psychological roots, knowing our brain and using effective strategies, we can change the way we approach tasks.

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If you’d like to read more about building better habits and breaking unhelpful ones like procrastination then I highly recommend Atomic Habits by James Clear. The book highlights how small, consistent improvements—just 1% better each day—lead to lasting change. It also shares practical strategies, summarised in James Clear’s cheat sheet! If you are an ADHDer who wants to learn more motivation strategies specific to neurodivergent folks, this is a great video (and channel!)