Why We Procrastinate (And What to do About it)
We’ve all been there- you have something you know you need to do, something that you should just get out of the way so you can stop thinking about it. But no matter how much you try to talk yourself into starting, it feels like you just can’t.
Procrastinating isn’t a sign that you are lazy or you’re not trying hard enough- it is your brain trying to tell you something. The key is figuring out what that something is. Procrastination is usually a symptom, not the cause. Here are some common reasons you may find yourself procrastinating and what you can do to help get unstuck.
Anxiety
Why it happens: Your brain sees the task as a threat and is programed to avoid things that may cause harm (see my previous post for more on why this happens).
What it looks like: Avoidance, overthinking or overplanning, and waiting until you “feel ready” to start.
What to do: Just start- no expectations or pressure. Pick one small, manageable step. Each time you act, you show your brain that this is not a real threat, helping it calm down so you can do what you need to do.
Depression
Why it happens: Depression sucks the motivation and energy right out of you. It convinces you that everything is too hard, too much, and makes even small tasks feel overwhelming.
What it looks like: “I know I should, but I can’t” usually followed by feelings of shame and guilt, which causes you to feel even more depressed and makes it even harder to move forward.
What to do: Lower your expectations. The “bare minimum” that you may try to do when you are depressed may take the same (or even more) effort as a full day’s work on a good day.
Sometimes your “bare minimum” on good days takes an extraordinary amount of effort Instead of “clean the house” try “put one thing away.” And then, celebrate your progress.
ADHD
Why it happens: Without external pressure, strong interest, or a sense of urgency, ADHD brains can struggle with motivation.
What it looks like: Difficulty starting, jumping between tasks, or doing everything except the one thing that you actually need to do.
What to do: Build external structure and mental stimulation. Use timers, accountability, or deadlines to create urgency. Make it more interesting by listening to music or a podcast, turning it into a game, or planning a reward when you finish.
Perfectionism
Why it happens: The fear of failure or “messing up” makes getting started feel impossible- The good old, “If you can’t do something right, you might as well not do it at all.”
What it looks like: Spending more time thinking about how to do something- researching, planning, organizing, re-checking- than it would take to actually do it.
What to do: Set a timer to allow yourself to plan. When it goes off, check in with yourself-are you truly moving forward or just ruminating? If it’s the latter, start anyway. You can always make changes later.
Burn Out
Why it happens: Your brain and body are exhausted and enter self-protection mode, shutting down motivation to do things.
How it looks: You want to care but can’t- or feel resentful about having to do anything at all.
What to do: Take a real break. Not doom scrolling, not trying to force yourself to work- a true, self-care, restorative, guilt free break. Give yourself grace to step away and plan a time to revisit the task when you have more fuel in the tank.
While procrastination is frustrating, it is your brain’s way of communicating, not a moral flaw. The next time you catch yourself avoiding a task, pause before beating yourself up. Ask yourself what your brain may be trying to tell you.
Once you understand the why, you can give your brain what it needs and move forward.