Why Am I Procrastinating, Again?

Procrastination is an almost universal experience. At one point or another, most of us have found ourselves staring at our 'to do' list, knowing what needs to be done, yet somehow left feeling immobilized in spite of many good intentions. It's as if an invisible force was preventing us from doing what we had promised we would.

As an International Coaching Federation (ICF)-accredited coach, I've worked with countless clients who struggle with procrastination—a challenge that can seem as much overwhelming as it is perplexing, and yet deeply unique to each individual.

But there’s good news:

Procrastination is not a fixed trait.

Procrastination is not a character flaw.

Procrastination does not mean you're stupid, lazy, or that something is "wrong with you".

It’s a habit that can be understood, managed, and even leveraged.

Because contrary to what you may have heard before...

Procrastination often has a positive intent for you.

Procrastination is a Coping Mechanism

Whenever clients come to a coaching session to explore their procrastination, laziness and time management are hardly ever the real problem. They are simply the symptom. How do I know that? Clients can usually offer ample examples of aspects of their lives where they are working hard and managing their time well.

While we tend to equate procrastination with laziness, at its core, procrastination is about emotional regulation. Consciously or not, it is often a coping and an avoidance mechanism, a way for our mind to delay the tasks that, for one reason or another, provoke feelings of stress, fear, inadequacy, or something else.

The clever human brain prioritizes immediate relief over long-term gain, making it tempting to scroll social media or reorganize your pantry instead of tackling that intimidating project. Human behavior, even if at times puzzling and not the most effective, is purposeful. Consciously or not, continuing to procrastinate means that the payoff from the behavior is currently greater than from stopping it - and that is worth exploring for yourself.

Continuing to procrastinate means that the payoff from the behavior is currently greater than from stopping it.

No amount of being nasty to yourself, putting the phone away, managing time and distractions or various productivity hacks usually gets to the root of the challenge. These solutions only put a temporary band-aid on something deeper going on, something which may be signaling that it's time to get truly honest with yourself.

This something can be rooted in our psychological patterns such as perfectionism, one's fear of failure, people-pleasing tendencies, or a lack of clarity about one’s goals and priorities. Maybe the fear of criticism is paralyzing. Maybe the longing to make it perfect means it will take countless hours to complete with the finish line ever so out of sight. Maybe the tasks do not connect to a bigger 'why' for why we do what we do and it's therefore hard to find any motivation to complete them.

This something could also be a conflict of values. Perhaps there is a longing inside to do more meaningful work and all that doesn't feel meaningful gets procrastinated. Perhaps there is a lack of appreciation for all that we are already doing - and doing more would just feed our feelings of resentment. Perhaps there is apathy and tiredness - and mindless scrolling on the phone fills a need for connection and excitement.

Whatever the resistance, it is trying to protect you from something.

The Cost of Procrastination

Procrastination doesn’t just makes us less productive. It can erode our self-confidence and create a cycle of self-loathing, stress and a loss of motivation. My clients frequently describe a vicious loop: procrastination leads to panic, which results in rushed work, which then reinforces feelings of inadequacy and perpetuates the habit and the stories about who we are. Breaking this cycle requires a shift in our mindset, not just our behaviors.

Strategies for Overcoming Procrastination

1. Start with Being Kind to Yourself - Do not feed the procrastination monster with more of your shame and self-criticism. Begin by acknowledging what is happening without judgment. Instead of saying, "Why am I so lazy?" try sticking to the facts, "It's Monday afternoon and I have not started my task yet."

2. Stop trying to be a Superhero - Be realistic about what you can do in 24 hours. Many of us are very good at very badly overestimating this. What doesn't get done one day then gets added to next day's tasks. An ever-growing 'to do' list can lead to spiraling thoughts of inadequacy and demotivation. Don't get caught in this trap. Pick a few critical and important things to get done.

3. Clarify Your Goals Our brain hates ambiguity and the unquantifiable. Unless told otherwise, it treat every taks with the same level of [un]importance. Break up your tasks into smaller, clear and actionable steps. A 'to do' item like "Prepare the presentation" can feel overwhelming, especially so for a perfectionist, but "Create an draft outline for my presentation" can feel more manageable. The Eisenhower Matrix can help you differentiate between the important and the urgent tasks.

4. Leverage Your Strengths Use your strengths to your advantage. If you’re energized by collaboration, get yourself an accountability partner to check in with consistently. If you work best under pressure, have at it. You can ask AI to help you create some deadlines and regular reminders to follow your pace.

5. Get Deeply Curious Procrastination can be an important tool for insight. When you notice yourself procrastinating, use it as a signal to pause and reflect.

   Ask yourself:

   • What has me resisting this task?

   • What story or belief from the past or about the future is my mind creating about this task?

   • What emotions come up for me?

   • What am I really trying to avoid here?

   • What payoff am I getting from procrastinating and from my resistance to this task?

   • What does the part of me that is resisting need from me now?

   • What values, needs and desires of mine have I ignored, or let go unnoticed?

   • What does this tell me?

   • How much of my mental energy is it costing me to continue postponing this?

   • How else could I put all this mental energy to better use?

   • If this task were the most important thing for me to complete now, what would my first step be?

   • What [resources or support] do I need to move forward?

   
   

   Journaling on this or talking with a coach can help understand the hidden fears and reframe the limiting beliefs. When you find the root cause - everything shifts.

6. Micro-Size It Commit to taking a baby step and working on a task for just two to five minutes. Often, this very act of starting something creates the necessary momentum, and you can easily find yourself continuing beyond the initial time frame, which can lead a whole other time-management problem - and a different article. For example, if I am meant to cook, I take out a few ingredients. Once a few spices are out, it's as if I've already started and the brain then settles down its resistance and I get going.

7. Celebrate Progress, Not Perfection Celebrating big and small achievements generates momentum. For this reason, in coaching I invite clients to celebrate new insights, small steps and new awareness about themselves. While this practice can initially feel a bit silly or uncomfortable, they usually quickly begin to see its benefits. Each new step you take, each acknowledgement you give yourself helps your brain rewrite the inner narrative of who you are. It tells the brain, "See, I did this. I can change." A little form of reward here and there also can't hurt.

   
   
   
   

The Role of Coaching in Combating Procrastination

Through powerful questioning, accountability, and encouragement, coaching can transform procrastination from a barrier into a bridge toward personal and professional growth. It can provide a safe and nonjudgmental space to explore the "why" behind your procrastination and develop personalized strategies to overcome it. As an ICF-accredited coach, I guide clients to:

• Identify their core values and align tasks with their bigger "why."

• Replace self-sabotaging thoughts with more empowering beliefs.

• Cultivate habits and mindsets that support consistent, aligned action.

Final Thoughts

Procrastination doesn't have to be your enemy; it can be your messenger. By approaching it with curiosity rather than judgment, you can uncover valuable self-knowledge. Next time it knocks on your door do listen to its signals and address its root causes. When you get to the root of your procrastination, you free up new energy and resources within yourself. You move from a place of avoidance to one of inspired action.

Overcoming procrastination is seldom about doing more; it’s about doing what matters most—with greater clarity, confidence, and self-compassion.

Are you ready to break free from the procrastination trap and step into your fullest potential? The first step begins today. Procrastinate your procrastination and get to it.

By Brett Jordan