Overcoming Procrastination: Why We Procrastinate—It’s Not Just Laziness

The Good News: You Can Break the Cycle with Small, Intentional Steps in Overcoming Procrastination

Team members overcoming procrastination together by systematically reviewing and organizing tasks that need to be completed

Procrastination isn’t a time management issue—it’s an emotional one. When we procrastinate, we’re usually trying to avoid something uncomfortable, like:

• Fear of failure

• Perfectionism

• Low self-confidence

• Fear of criticism or judgment

• Overwhelm from unclear or massive tasks

" Big projects easily lend themselves to procrastination. When a task feels too big, our brains panic"

Often, procrastination shows up not because we don’t care, but because we care a lot. We’re scared we won’t do the task perfectly, so we delay it. Or we feel unequipped, so we distract ourselves.

The problem is, while we’re scrolling or “organizing,” that looming task doesn’t go away. It gets heavier—and we feel guiltier. That guilt can turn into self-doubt, which makes us even more likely to procrastinate next time. It’s a cycle.

Here’s how we can break it.

Step 1: Catch Yourself in the Act

The first step to overcoming procrastination is awareness. Notice when you're defaulting to a distraction. Ask yourself:

• What am I avoiding right now?

• Why does this task feel hard or uncomfortable?

• What emotion is behind the avoidance—fear, boredom, overwhelm?

This short pause allows you to break the autopilot habit and decide what happens next.  I might even take a walk to contemplate why I’m holding myself back.  Amazing the clarity fresh air can lend to perspective!

Step 2: Break It Down

Big projects easily lend themselves to procrastination. When a task feels too big, our brains panic. Instead, try breaking something big into small, clear, actionable steps.

For example, “Create a social media calendar” becomes:

1. Choose 4 weekly content themes

2. Brainstorm 2 ideas per theme

3. Draft captions for Week 1

4. Schedule 1 week of posts

Each step feels doable. And as you start ticking off tasks, you build momentum.  Start small and work your way up.

Clean Desk Ready for Productivity Steps

Step 3: Use Time Blocks + Rewards

Once you know your next small step, block out time—literally. Set a timer for 25 minutes. Focus for that time. Then, reward yourself with a 5-minute break or a scroll through Pinterest—guilt-free.

This “focus–reward–repeat” loop keeps motivation up while allowing space for your distractions in a managed way.

Step 4: Give Yourself Grace, Not Guilt

Here’s a truth that changed how I work: even the most successful, productive people procrastinate.

The difference is, they don’t spiral into shame over it. They notice it, reset, and move forward.  It took me a while to figure that part out.

So when you catch yourself avoiding something, skip the self-judgment. Acknowledge it. Reset. Take one small action forward.

Procrastination isn’t a failure—it’s a signal. Listen to what it’s telling you.

Remember, Progress Over Perfection

We often think we need to be disciplined robots to be successful. But sustainable productivity comes from knowing how to work with your human tendencies—not against them.

You don’t need to eliminate procrastination forever. You just need to interrupt the cycle enough to move forward.

So the next time you’re knee-deep in kitchen inspo while a client follow-up waits, take a breath. Name it. Break the task down. Take one small step.

Then? Go enjoy that scroll—after all, you’ve earned it.

Image of Elizabeth Convery

Ready to beat procrastination in your business? Follow me for more real-world strategies on staying productive and human as you build your business.

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