I’ve been meaning to write this second blog post for ages, but every time I sat down to start, I found myself paralysed by doubt. What if what I had to say didn’t add anything useful to the conversation? What if what I said didn't seem to be helpful or didn't resonate? I would rationalise delaying it "just until I feel more prepared" because of my anxieties, which left me caught in a vicious cycle of avoidance. It felt like the ultimate cliché to write about procrastination while delaying writing about it, but here I am, finally taking responsibility for my actions and ending the cycle.

Why Do We Procrastinate?

A combination of emotional, psychological, and biological reasons contribute to procrastination, a practice that many of us are all too familiar with. Below is a summary of some typical causes:

• Fear of Failure or Perfectionism: When we’re afraid we might not do something well, it can lead us to avoid starting at all. Perfectionists often feel paralysed by the pressure to meet unrealistically high standards.
• Lack of Motivation: Tasks that feel boring or unimportant are easy to push aside. If a task doesn’t align with your personal goals or values, getting started can feel like an uphill battle.
• Feeling Overwhelmed: Big, complicated tasks can seem so daunting that we don’t know where to begin. Anxiety about the outcome can add to the avoidance.
• Decision Paralysis: Too many choices or unclear priorities can leave us stuck, avoiding decisions altogether.
• Instant Gratification: It’s natural to choose immediate rewards, like scrolling through social media or watching TV, over the delayed satisfaction of completing a challenging task.
• Lack of Accountability: Without deadlines or someone to answer to, it’s easier to delay tasks indefinitely.
• Biological Factors: Within our brains, we have an emotional part (the limbic system) and a logical part (the prefrontal cortex). In order to avoid stress or things that feel uncomfortable, the emotional part of the brain takes over which can make decision making and planning more difficult. In addition to this, studies have shown that our happy hormone, dopamine is lowered when we procrastinate which can in turn reduce motivation. We then look for “dopamine hits” through social media for example. This explains why you may find yourself “doom scrolling” when you have a task to complete.

Once we understand why we procrastinate, we can take steps forward in order to feel more productive.

So, What Can I Do About It?

The good news is that procrastination isn’t an unsolvable problem—there are practical steps you can take to get back on track. Here are some strategies to help you overcome it:

1. Start Small: Break tasks into manageable chunks. Instead of focusing on the entire project, commit to completing just one small step. This makes the task feel less overwhelming and helps you build momentum.
2. Set Clear Goals and Deadlines: Be specific about what you want to achieve and when. Vague goals are easier to avoid, so turn “I need to work on my assignment” into “I’ll write 200 words by 3 PM today.”
3. Use Time-Blocking or the Pomodoro Technique: Allocate short, focused periods of work (e.g., 25 minutes) followed by a break. This keeps you productive in short bursts and lowers the mental barrier to starting.
4. Minimise Distractions: Create a dedicated workspace free from temptations like your phone or social media. Think about using apps or browser extensions, such as RescueTime, StayFocusd or BeTimeful, that block distractions during work sessions.
5. Find Your “Why”: Connect the task to your goals or values. Remind yourself how completing it will benefit you in the long run—this can make it feel more meaningful.
6. Be Kind to Yourself: Address any fear of failure or perfectionism by reframing mistakes as opportunities to learn. Done is better than perfect!
7. Create Accountability: Share your goals with a friend, set up check-ins, or use a habit tracker. Knowing someone is counting on you can boost motivation. Maybe even write a blog post to hold yourself accountable.
8. Reward Progress: Celebrate small wins along the way. Treat yourself to something enjoyable after completing a task—it helps reinforce positive habits.

Remember, procrastination is a habit you can change. By experimenting with different approaches, you’ll find what works best for you and make progress, one step at a time.