What is Procrastination

Procrastination is the act of delaying or putting off tasks—especially the ones we find unpleasant, overwhelming, or anxiety-inducing—even when we know there may be negative consequences. It’s not laziness. In fact, most people who procrastinate want to be productive and often feel guilty or stressed when they don’t get things done.

Procrastination is more about avoiding discomfort than avoiding effort. The task might feel too big, boring, uncertain, or emotionally difficult, and so our brain opts for short-term relief by doing something else instead—scrolling, tidying, even starting another task that's easier or more satisfying.

Why Do We Procrastinate?

There are a number of reasons why we put things off. Some of the most common include:

• Perfectionism – Feeling like we have to do something perfectly, or not at all.

• Fear of failure – Worrying we’ll mess up, so we avoid starting altogether.

• Overwhelm – The task feels too big or complex, so we don’t know where to begin.

• Low motivation – Especially when the task doesn’t feel rewarding or meaningful.

• Negative self-talk – Thoughts like “I’ll never get this done” or “I’m just not in the right headspace right now.”

• Distraction – Our brains love novelty, so anything more interesting than the task at hand becomes tempting.

The good news? There are simple, evidence-based strategies that can help.

Strategies to Reduce Procrastination & Boost Productivity

Write a List the Night Before

Creating a to-do list the night before can reduce morning decision fatigue and give your brain a head start for the next day. When you wake up already knowing what you need to do, it’s easier to get going and avoid the temptation to procrastinate.

Try jotting down 3–5 key tasks before bed, prioritising the most important or time-sensitive ones.

Break it Down

Big tasks can feel overwhelming. But when you break them down into small, manageable chunks, they become much more doable. Think of it like:

• Building a house – one brick at a time.

• Running a marathon – one step at a time.

For example, instead of writing "Finish project," break it into:

• Open document

• Create outline

• Write intro

• Draft body

• Proofread

Smaller tasks feel less intimidating, which reduces the anxiety that often fuels procrastination.

Use the Pomodoro Technique

This technique involves working in short, focused sprints—typically 25 minutes—followed by a 5-minute break. After four cycles, you take a longer break. It’s a simple way to boost focus, reduce burnout, and get into a rhythm.

Try an app like Flow to make it easy to track your Pomodoros and stay accountable.

Challenge Unhelpful Thoughts

Sometimes procrastination stems from unhelpful thoughts like:

“I’m not in the mood.”
“I’ll be more productive later.”
“I can’t start unless I feel motivated.”

A thought disputation strategy can help. Try asking yourself:

• What is the evidence for this thought?

• What is the evidence against it?

• What’s a more balanced or helpful way of thinking?

Example:

Thought: “I’m not feeling like doing this now—I’ll be more productive later.”

Evidence for: I sometimes work better under pressure.

Evidence against: I’ve said that before and ended up feeling stressed and rushed.

Balanced thought: “It’s okay to not feel like it—if I just do 10 minutes, I’ll get the ball rolling.”

Use the Drop Anchor Technique

Procrastination often shows up when we're fused with unhelpful thoughts or overwhelmed by uncomfortable emotions. The Drop Anchor exercise, developed by psychologist Russ Harris, is a simple mindfulness strategy that helps ground you in the present moment.

It can help you notice what’s going on internally without getting swept away by it, so you can redirect your attention back to what matters.

You can try a guided version here.

Connect with your Values

When a task feels tedious or challenging, reconnecting with your values can give you a deeper source of motivation.

Ask yourself:

• Who do I want to be?

• What kind of person am I becoming by doing this?

Example:
Studying for a law exam might feel exhausting, but if your value is advocating for vulnerable people and supporting justice, you can use that vision to fuel your motivation. Visualising yourself as someone who contributes to meaningful change can help reframe even mundane tasks as part of something much bigger.

Final Thoughts

Procrastination is something we all deal with—it’s part of being human. But by understanding why we procrastinate and using simple, practical strategies to move through it, we can build momentum, boost our productivity, and feel more in control of our time and energy.

Remember: productivity isn’t about doing more, it’s about doing what matters—and doing it in a way that’s kind to yourself.

If procrastination is holding you back or leaving you feeling stuck, therapy can help you understand the patterns underneath it and build tools to move forward. Reach out to Inner Clinical Psychology if you’d like support.