The Psychology of Procrastination: Why We Wait
You know the moment- You’re staring at the task, clock is ticking, but instead of starting you’re scrolling, cleaning, or doing literally anything else. Or is that just me?
Procrastination hits all of us- but it’s not laziness. It’s psychology. In this post, I am breaking down the mental blocks behind procrastination and sharing what helps me move through it in this season of transition.
What Procrastination Really Is
Most people think procrastination is a time problem. But really, it’s often rooted in emotion.
Personally, procrastination usually shows up when I feel:
Restless. I might know what would make me feel productive, but I end up spinning in circles, reviewing my to-do list like nothing will be satisfying.
Bored. Tedious tasks make it easy to check out. They don’t take much time… once I finally get to them
Uncertain. When I’m working on something new, and I don’t know where to start, it’s easier not to start at all.
Understanding this has helped me be less hard on myself and more curious about why I’m putting something off.
The Psychology Behind It
According to research, procrastination is often linked to:
Fear of failure or imperfection.
Decision fatigue (to many choices=no action, easy with todays never ending to do lists)
Lack of clarity or motivation
Task aversion (it’s boring, hard, or emotionally uncomfortable)
I see this in myself when I am going through big transitions, learning and incorporating new habits, or sitting with heavy emotions. Emotions like disappointment, anger, sadness make decision making and execution feel so much harder for me.
What Helps Push Through It
I am learning that the antidote to procrastination isn’t just discipline- it’s self-awareness, structure, and grace. Lot’s and lot’s of grace , friend.
A few shifts that are helping me:
Naming the feeling behind the delay:
When I feel resistance, I ask myself, “What am I avoiding-and why?”
Recently, I kept putting off cleaning the house- not because I didn’t care, but because I was carrying heavy emotional weight that I hadn’t named yet. I had a disappointing interaction with someone really important to me- and it left me feeling sad, disconnected, and unsure.
The sadness created a fog that made even small decisions feel impossible. I wasn’t procrastinating out of laziness- I was emotionally paralyzed. Once I allowed myself to name what I was feeling and why, it created space for me to breathe again.
I didn’t try to do everything- I picked one small task: clear the table. That little action helped me feel grounded again.
Making the task smaller:
Instead of “Clean the whole kitchen”, I start with,
“Clear the counters.”
Just start.
Creating space, not punishment:
Sometimes I delay because I am tired or overwhelmed- not lazy.
So I’ve learned to break it down into bite-size steps. If looking at the kitchen is overwhelming, I will write it out:
-Clear table
-Empty sink
-Wash dishes
-Put clean dishes away
-Clear counters
I know how to clean a kitchen. But when I’m facing decision paralysis, I need micro-steps. And usually, once I begin, I end up finishing the whole list—or most of it.
The key?
Just start.
Anyone else noticing a theme here?
Procrastination isn’t a flaw- it’s a clue. It’s a signal that something underneath the surface needs care, attention, or understanding. And the more we listen to it, the better we get at moving through it we grace.
So, if you’ve been waiting to start something try this:
Name the feeling.
Break the task down.
Give yourself grace.
Just begin- imperfectly, gently, and honestly.
You’ve got this!
