Procrastination!

Have I procrastinated writing this blog? Did I have to buy a book to get it started, yes and no.  Have I thought about when I should sit down and write this way more than just writing it? Yes.  Oh and my favourite, having to make the space perfect to do it, so of course I’ve had to rearrange furniture! 

Procrastination is my friend, we hang out daily and when I’m stressed it’s constant.  Sometimes I tell myself procrastination is useful, mainly so I don’t feel guilty about the time I have wasted.  For example when an important essay was due during my counselling degree my wooden fireplace suddenly and urgently needed oiling, my fireplace looked wonderful, my essay did not.  I rushed and panicked and could have produced something a lot better if I had had more time. 

So what is procrastination and why do we do it? 

‘Procrastination is the act of delaying or postponing something.’ 

I procrastinate with things I want to do and things I don’t want to do.  BUT WHY?

Reasons we procrastinate

• Perfectionism
  We want it to be flawless, and if it can’t be, what’s the point in starting? But does “perfect” even exist?

• Fear of failure
  What if it doesn’t work? What if I waste my time and look foolish? But… what if it’s actually a success?

• Feeling overwhelmed
  Too much to do, no idea where to begin. So we switch off and scroll instead. The stress makes procrastination even stronger—we crave a quick dopamine hit. A little distraction feels like it’ll help (though it rarely does).

• Low energy or mood
  When you’re already drained, even the smallest task feels impossible.

The emotional side of procrastination

Procrastination isn’t really about time management, it’s about managing emotions. When we feel stressed, the fight-flight-freeze response kicks in. Procrastination is us… freezing.

Then comes the self-criticism: “I’m lazy. I’ve wasted the day. I should be achieving more.” The guilt piles up, the stress increases, and tomorrow’s to-do list feels insurmountable.

Self-criticism rarely motivates us. What might help instead? A little self-compassion. Acknowledge how you feel, then ask yourself: What would I say to a friend in this situation? Hopefully something kinder than “You’re useless.” Maybe you’d help them make a plan or explore why they’re stressed. Why not offer yourself the same compassion?

Practical steps to beat procrastination

• Write a to-do list
  The simple act of writing things down creates clarity and a sense of progress.

• The 5-minute rule
  Make an appointment with yourself to spend just five minutes on the task. Break it into the tiniest steps. Often, starting is the hardest part and once you do, you’ll keep going.

• Try the Pomodoro technique
  Work in 25-minute blocks with your phone in another room and emails switched off. After 25 minutes, take a 5-minute break to stretch or get fresh air. After four blocks, reward yourself with a longer break.

• Prioritise discipline over motivation
  Waiting to “feel motivated” is a trap. Instead, commit to just starting even if it’s messy. You can refine later. Progress is better than perfection.

• Ask “What would future me thank me for?”
  Would future you appreciate a clear desk, a drafted paragraph, or a written to-do list for tomorrow? Probably yes. Let that version of you be your motivator.
  

How counselling can help with procrastination

If procrastination feels like a constant battle, counselling can give you the space to explore what’s really going on underneath. Often it isn’t about “being lazy” at all, it’s tied to deeper feelings such as anxiety, overwhelm, fear of failure, or perfectionism. Talking it through with a counsellor can help you understand your patterns, develop self-compassion and find practical strategies that work for you. Together we can explore what’s keeping you stuck and build new ways forward, so procrastination no longer has to be in the driver’s seat.

Final thought

Don’t wait until you feel ready because you may never. Pretend you’re ready and start anyway. Fake it until you make it. The smallest step is still a step forward.

If this resonates with you and you’d like support in moving past procrastination, anxiety, or overwhelm, this is something I can support you with. Get in touch to see how counselling could support you in taking that next step.