Procrastination: Why it happens and how to overcome it
One of the most common problems that my clients battle is procrastination. It is not simply task avoidance, because in doing so you create a chain of frustration, lower self-worth, and the feeling like you don´t have control of your life. When you keep delaying things, you remind yourself that you are not disciplined, and that makes it harder to break free from the process.
But why do we procrastinate, and how can we regain control? Revealing the psychological mechanisms of procrastination can allow us to develop successful strategies for time management and focus more efficiently—wherever the setting: office, home, or remote work.
Why Do We Procrastinate?
Most people believe procrastination is a time management or laziness problem, but most of the time, it is not. Procrastination is actually an emotional regulation issue. We put things off because it feels uncomfortable to us — boredom, fear of failure, perfectionism, or feeling overwhelmed.
Some of the most common reasons for procrastination are:
Perfectionism: Fear of doing something "not perfectly" can make you so afraid to start.
Task Aversion: We avoid tasks that are seen as dull, difficult, or perplexing.
Fear of Failure (or Success): Insecurity about believing in ourselves can lead to avoidance, as can fear of taking on the responsibility that success would bring.
Lack of Structure: With no deadlines and no responsibility set for tasks, they will be avoided indefinitely.
Instant Gratification Bias: Our brains are wired for instant gratification rather than waiting for rewards, and television and social media are temptations which are hard to resist.
The Role of Social Media in Procrastination
Another great procrastination facilitator is social media. I often hear clients say that they automatically reach for their phone when they are bored, or they just want to relax. But this actually harms them; a mindless glance at texts or a swipe on Instagram becomes a lost hour, and then they feel even further behind and frustration sets in.
Social media is constructed to grab attention and give instant gratification, so it makes for a wonderful escape when tasks are uncomfortable or hard to do. But, it doesn't really make us feel better in the long term, but rather, adds to the sense of feeling out of control or passive regarding our choices.
Strategies to Manage Procrastination at Work and Home
The good news is that procrastination is a habitual response and can be changed by purposeful effort. The following are some research-proven methods to focus and get things done.
Break It Down: The "Next Small Step" Approach
Big projects are intimidating, and we procrastinate. Instead of having the overall big picture in your mind, pose the question, "What is the next small step I need to take?" That may be opening a document, writing a sentence, or setting a meeting. Getting momentum going takes care of the rest.
Set Clear and Realistic Goals
Fuzzy goals like "complete project" or "get in shape" are hard to act on. Instead, use SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. For example, "Write 300 words of my report before lunch" or "Exercise for 20 minutes three times this week."
Use Time-Blocking and the Pomodoro Technique
Time-blocking is reserving fixed amounts of time for specific activities to reduce decision fatigue on what to do next. The Pomodoro Technique (doing work in 25-minute concentration intervals with 5-minute pauses) can maximize productivity and reduce mental resistance.
Prepare and Control Distractions
Identify your primary distractions—phone, social media, chores around the house—and set boundaries. That might mean using site blockers, relegating your phone to another room, or setting ground rules with your family during work times.
Schedule Breaks and Rewards
Voluntary breaks avoid burnout and maximize concentration. Rather than giving in to distraction as the whim strikes, plan break time and use low-level rewards to promote positive habits ("If I finish this, I'll take a 10-minute walk or have a coffee break").
Why Remote Work Makes Procrastination Harder (And What to Do About It)
Although work from home provides flexibility, it also takes away the external supports of an office, often enabling procrastination. Typical problems are:
Blurring of home and work life: Without boundaries, work gets delayed, and household distractions rise.
Lack of supervision and accountability: With nobody over your shoulder, it becomes easier to procrastinate.
Social isolation: Less face-to-face interaction results in lower motivation and a feeling of disconnection from work.
Remote Workers' Solutions:
Create a Home Workspace: A special workspace (not your bed or couch) informs your brain that it's time to work.
Create a Start and Stop Time: Plan when your workday begins and ends to avoid wandering from work to play.
Incorporate an Accountability System: Work with a colleague or friend for regular check-ins on work.
Imitate the Work Environment: Wearing work attire, noise-cancelling headphones, or working from a co-working space or coffee shop can assist in keeping you on track.
Final Thoughts
Procrastination is not a personal failure but a learned behaviour that can be changed by applying the right methods. By being aware of the causes of procrastination and making small, conscious changes, productivity can be increased, stress levels lowered, and a more positive relationship with work established.
If procrastination is affecting your health, therapy or coaching can provide you with additional tools and assistance to end the habit. I will be happy to help you, either with in-person life coaching in Barcelona or online coaching worldwide. Most importantly, don't wait for inspiration to strike but take small, persistent steps, because we make progress when we start, not just when we prepare.