Learn why you procrastinate and how to break the cycle so you can live well on purpose.
In today’s fast-paced world, it’s easy to fall into the trap of over-packing our schedules. The drive to be productive, coupled with the pull of constant notifications and endless to-do lists, can lead us to over-schedule and, paradoxically, to procrastinate.
Procrastination is a universal issue, with approximately 1.6 hours spent procrastinating every day and about 55 days spent procrastinating on average per year. The average is even higher when looking at students. That is almost 2 months of your year spent unproductively avoiding tasks that need to get done. It is funny how people often wish they had ‘more time in the day’ but perhaps the time is there, but we are not using it to our full advantage. The main driver behind most people’s struggle with procrastination is lack of motivation or feelings of overwhelm. Chronic procrastination can also negatively impact a person’s mental health as it can increase feelings of stress, anxiety and depression.
Have you ever asked yourself, “Why Am I this Way?” I remember sitting on my floor in college at 1am just starting a 12 page paper due the next day and think to myself “what is wrong with me”. I knew this paper was due but I did none of the work for it the last 2 weeks, instead avoided even thinking about it despite it being a constant nagging reminder in the back of my mind that it is worth 30% of my grade. However, the doom it brought about in my mind was brushed away by the sweet, soothing aroma of procrastination and avoidance. Procrastination had me losing sleep, calling out of work to finish papers and stressed out in other areas of my life as well—meanwhile I was the culprit putting myself in these situations because I became addicted to avoiding something until I physically could not put it off any longer. It is a defense mechanism many of us practice. If there is something that causes me anxiety on the right, I’m going left. However, when the thing on the right is documentation that is required for the services you provide at your job (shout out to my social workers out there on the progress note struggle bus!) that pays your bills—something has got to give.
So, in this post we are going to dive into the common root causes of procrastination, how to conquer them and boost your productivity so you can live the life you’ve always wanted.
1. Understand Why We Over-Pack and Procrastinate
Before diving into strategies, let’s take a moment to understand the root of these behaviors. Why do we over-pack our schedules, take on too many tasks/demands and then procrastinate? Here are some common reasons:
Fear of Missing Out (FOMO): The desire to do more often comes from wanting to seize every opportunity, leading us to say “yes” to everything impulsively because of fear of what would happen if we say no.
Validation from Busyness: We might associate being busy with being valuable or productive. (If you grew up in a household where love felt ‘conditional’ based on your actions/behavior and what you could do for your parents, there is a good chance this is you!)
Perfectionism: Procrastination can also stem from perfectionism. If we fear our work won’t be flawless, we may delay starting altogether. (This is a common struggle for those with Imposter Syndrome, which we will be talking about in my next blog post-stay tuned!)
Avoidance: Sometimes, procrastination is a way of avoiding tasks we don’t enjoy or are unsure about. It is normal to avoid uncomfortable tasks that do not bring us pleasure—however it becomes problematic when this avoidance leads to stagnation and delay in areas that are critical to us living the lives we want to live.
Understanding your “why” behind over-committing yourself and procrastinating can empower you to make real changes.
2. Set Clear Priorities
One way to combat over-scheduling is by understanding what truly matters to you.
Identify Your Top Priorities: Take some time to reflect on your long-term goals and daily responsibilities. What tasks and projects align most closely with these goals? Sometimes we procrastinate when a job is soul-crushing and just ‘not for us’.
Use the Eisenhower Matrix: This tool divides tasks into four quadrants: Urgent & Important, Important but Not Urgent, Urgent but Not Important, and Neither Urgent nor Important. This can be helpful for self-reflection/evaluation and for using with clients! Focus first on tasks that are Important but Not Urgent to make meaningful progress without last-minute stress, if you feel like that little dopamine kick you get from accomplishing one task will then spill into completing other tasks.
Another great tip is to evaluate how you feel about your tasks in order to establish, which task do you hate doing the most and then do that one first!
“If it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best to eat the biggest one first.”
Get that thing out the way and enjoy the rest of your day riding the wave of relief and productivity!
3. Master the Art of Saying “No”
Procrastination often comes from a struggle with setting boundaries. When someone asks “Can you help me with this?” or “Do you want to run out for coffee real quick?” Despite the reality you have work that needs to be done, we have to get better at saying no to ourselves and others.
Practice Saying “No” Gracefully: You don’t have to justify a “no.” If it feels daunting, try softer responses, like “Let me get back to you” or “I’m currently focusing on other projects.”
Say “Yes” to What Matters: Instead of defaulting to “yes,” weigh each new commitment against your priorities. If it doesn’t add value, consider declining. Also, if fear comes up about missing out, make sure to then block out time for social times with friends/coworkers by offering an alternative such as “let’s grab dinner after I’m done with all my notes” this can also serve as a reward to yourself for being productive.
4. Time-Blocking to Create Focus
Time-blocking is a scheduling method where you divide your day into chunks dedicated to specific tasks or types of work.
Block Out Focused Work Time: Set aside specific times for deep work, during which you focus solely on one task.
Include Buffer Time: Over-packing happens when we forget to leave space for unexpected delays or emergencies. Leave sometime between tasks, or add buffer time at the end of your day.
Limit Task Switching: Multitasking makes tasks take longer and reduces quality. Use your time blocks to give full attention to one activity before moving on.
5. Use the 2-Minute Rule to Combat Procrastination
The 2-Minute Rule is a simple yet powerful technique: If something takes two minutes or less to complete, do it now. One thing I learned is I can use my impulsivity for good sometimes by just “jumping on a task” before I have time to talk myself out of it. It is almost like ripping a band aid off of getting started on tackling tasks.
Tackle Small Tasks Right Away: This helps prevent small to-dos from piling up and creates momentum for larger tasks.
Break Down Large Tasks: If a project feels overwhelming, break it down into manageable steps. Start with the smallest, easiest part to build momentum and avoid getting stuck.
6. Set Realistic Goals and Deadlines
Unrealistic goals can lead to procrastination, as they feel too daunting to even start. My social worker friends may know this tip in ‘theory’ but how often do we therapists not take our own advice? Try this…
Set SMART Goals: SMART goals are Specific, Measurable, Achievable, Relevant, and Time-Bound. This framework can keep you grounded and focused.
Use Self-Compassion: Deadlines and goals are important, but flexibility is, too. If things don’t go as planned, give yourself permission to adjust your goals. Check in with an accountability partner as well who will help you balance self-compassion and accountability.
7. Practice Mindfulness to Stay Present
Over-scheduling and procrastination can lead to feeling scattered or out of control, this can be especially triggering for those who are neurodivergent and/or have experienced trauma. This is why many of my teen clients who have trauma histories notice their trauma symptoms increase when school work and life demands increase.
Use Mindfulness Techniques: Simple techniques like deep breathing or grounding exercises can help you stay present. Even if this is mindfully eating lunch or sipping coffee and enjoying each bite/sip focusing intentionally on the sensations it brings to your taste buds/senses. Mindfulness increases emotional awareness and reduces stress, which can increase focus and productivity.
Reflect and Adjust: Take a few minutes each day or week to reflect on what worked and what didn’t. Did you feel productive? Did you feel overwhelmed? Adjust as needed.
Here is a great short video that explains mindfulness in more detail if you are new to the concept:
“Procrastination robs us of tomorrow’s opportunities by delaying today’s essential tasks. It erodes our urgency and weakens our drive for success—no wonder it’s one of Satan’s strongest tactics.”
8. Limit Distractions
Procrastination often sneaks in through distractions, whether it’s social media, emails, or even other tasks. I am NOTORIOUS for being a ‘productive procrastinator’ what is that you may ask? By continuing to put off the actual task I need to do and doing many other smaller less important tasks and delaying what I actually should be focusing on.
Eliminate Distractions During Focus Time: Turn off notifications, close unnecessary tabs, and, if needed, use apps that block distracting sites.
Create a Designated Work Space: If possible, set up a space dedicated to focused work. A clutter-free space with minimal distractions can make a huge difference.
9. Reward Yourself for Progress
Don’t forget to celebrate your wins—no matter how small. Sometimes reflecting even on where you were a month or year ago can help put into perspective how much improvement you have made. So give yourself credit for it!
Track Your Progress: Make it a habit to track completed tasks and reflect on your accomplishments. This can boost motivation and reduce procrastination.
Reward Yourself: Whether it’s a short break, a treat, or even just acknowledging your progress, rewarding yourself can help keep up momentum. However, once again sometimes it is good to have some accountability here so you don’t get in the habit of taking ‘treat yo’ self’ to mean constantly overindulging in food, shopping, etc. which can then lead to getting back into the procrastination cycle. Balance is key!
Moving Forward
Over-packing your schedule and procrastination can be tough habits to break, but with the right mindset and techniques, you can move toward a balanced, productive life. Remember that progress, not perfection, is the goal. By setting boundaries, prioritizing effectively, and cultivating mindful practices, you can reclaim control over your time and live with greater purpose and peace.
~Stay Well
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