Why You Procrastinate And How To Get Over It
We’ve all done it: Scrolling endlessly, reorganizing a closet, or binge-watching shows—anything but starting that one task. Whether it's replying to an email or launching a dream project, procrastination can feel like an invisible wall between us and our goals. But it’s not laziness or bad time management.
What Is Procrastination, Really?
Procrastination is the act of delaying or avoiding tasks despite knowing it may lead to negative consequences. It’s not a logical decision—it’s an emotional one.
Research shows procrastination is closely linked with emotion regulation, not just poor habits. In other words:
“I don’t want to feel the discomfort of this task right now,” > “I don’t have enough time.”
A study published in Psychological Science found that procrastinators tend to prioritize short-term mood repair over long-term achievement. (Sirois & Pychyl, 2013)
The Nervous System & Procrastination
When your nervous system is in fight, flight, or freeze mode, even small tasks can feel overwhelming. This is especially true if you experience trauma symptoms or chronic stress.
Tasks that require focus, decision-making, or vulnerability (like writing, asking for help, or launching a business) may trigger internal alarms, even when there's no danger.
Instead of diving in, you regulate your fear by subconsciously switching to more pleasurable tasks.
“Let’s scroll instead.”
“Let’s clean instead.”
“Let’s do anything except the thing that feels overwhelming.”
This is protective behavior—not failure.
Common Reasons We Procrastinate
1. Perfectionism
“If I can’t do it perfectly, why start at all?”
Perfectionism often masks a fear of failure, criticism, or feeling “not enough.”
2. Fear of Judgment
Even tasks like sending an email can feel vulnerable. You might delay because deep down, you're afraid of being misunderstood, rejected, or "getting it wrong." You are concerned about how you will be seen by others.
3. Task Aversion
We’re more likely to avoid tasks that feel:
Boring
Confusing
Emotionally triggering
Connected to past failure
4. Decision Fatigue
When your brain is overwhelmed with perceived stressors choosing where to begin can feel overwhelming and not as much of a priority as you would like it to be.
5. Unconscious Beliefs
Beliefs like these silently shape how (and when) we act—or avoid taking action.
“I work well under pressure.”
“I’m lazy.”
“I’m not capable.”
Trauma and Chronic Procrastination
Trauma can rewire the brain’s relationship with effort, safety, and accomplishment. Tasks that require activation (starting something, asking for help, setting boundaries) may mimic the body’s experience of danger, triggering avoidance.
In trauma survivors, the dorsal vagal shutdown state (a freeze state in the nervous system) can cause disconnection, fatigue, and paralysis—even when the task is simple.
How to Stop Procrastinating (That Doesn’t Involve Forcing Yourself)
1. Work with Your Nervous System, Not Against It
Try grounding or regulation techniques before beginning. Box breathing, movement, or even cold water can help your body shift into a more focused state.
2. Use “Micro-Tasks”
Instead of “Write the report,” break it down into “Open laptop,” “Name the file,” “Write 3 sentences.” Completing micro-steps builds momentum and reduces overwhelm. Start with the larger task and break it down until it doesn’t feel overwhelming.
3. Focus on Compassion, Not Criticism
Self-judgment and shame activates the same stress response that causes procrastination in the first place. Be curious instead: Ask“What does 5 minutes of this task look like?”
4. Time-Block, Then Rest
Give yourself timed containers (20–30 mins) to begin the task. No need to finish it all at once. Just focus on only that task for the allotted time. Pair work with actual recovery time—not just distractions. Don’t “rest” on your phone. Your brain doesn’t know the difference between your computer, phone or book. Let your peripheral visual field open up.
5. Get Support
If your procrastination feels stuck or rooted in trauma or chronic stress, therapy can allow you to heal what’s coming up for you and how to heal from these experiences.
What If Procrastination Is a Clue?
Instead of viewing procrastination as the problem, consider it a signal—that something inside you is seeking safety, clarity, or rest.
You’re not broken. You’re not lazy.
You’ve adapted to survive, but now it’s safe to unlearn those thinking patterns and relearn more helpful ones.
Ready to go deeper?
If you’re tired of battling yourself to get things done—and suspect there’s more beneath the surface—you’re not alone.
I specialize in helping high performers, trauma survivors, and deep thinkers uncover what’s really holding them back—and how to move forward in a way that’s sustainable and self-honoring.
📩 Schedule a consultation
💬 Or send me a message if this resonates
References
Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. *Social and Personality Psychology Compass, 7*(2), 115–127. https://doi.org/10.1111/spc3.12011
Tice, D. M., & Baumeister, R. F. (1997). Longitudinal study of procrastination, performance, stress, and health: The costs and benefits of dawdling. *Psychological Science, 8*(6), 454–458. https://doi.org/10.1111/j.1467-9280.1997.tb00460.x
Pychyl, T. A., & Sirois, F. M. (2016). Procrastination, emotion regulation, and well-being. In S. H. Koole (Ed.), *Handbook of self-regulation: Research, theory, and applications* (3rd ed., pp. 1–20). Guilford Press.
McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. *Physiological Reviews, 87*(3), 873–904. https://doi.org/10.1152/physrev.00041.2006
Schlund, M. W., Hudgins, C. D., Magee, S., & Dymond, S. (2013). Neuroimaging the temporal dynamics of human avoidance to sustained threat. *Behavioral Brain Research, 257*, 148–155. https://doi.org/10.1016/j.bbr.2013.09.041
Porges, S. W. (2007). The polyvagal perspective. *Biological Psychology, 74*(2), 116–143. https://doi.org/10.1016/j.biopsycho.2006.06.009
