Get stuff done: causes of procrastination

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When clients talk to me about their procrastination, it’s because they want to stop putting off progress and move beyond justifications and self-talk. To do that, we look at why they’re putting up barriers to their own success, then develop strategies to overcome procrastination so they can get where they want to go.

It starts by being curious about why they’re procrastinating in the first place. There could be unspoken benefits of postponing progress, or challenges that make it difficult for an individual to take action. By understanding these, it’s possible to make a fundamental shift that takes away the feeling of ‘stuckness’ and replaces it with motivation and, importantly, a strategy to make the change they desire.

What is procrastination?

Procrastination is when we delay or postpone tasks that need to be done – anything from making dinner to filing tax returns or, as one client found, completing the training modules that would enable her to begin a new career.

There are different types of procrastination, and their roots lie in our emotions. 

The first is avoidance procrastination, when we put off doing something because of our fears around the outcome, the idea we might fail, or because the task just isn’t interesting or fun.

Arousal procrastination is the go-to for those of us who feel we perform best under pressure, or who love the adrenaline rush of taking it to the last second of a deadline.

Autonomous procrastination is an act of rebellion; putting off starting something so we can do it on our terms, not when others want or expect us to complete it.

Default procrastination is an outcome of being overcommitted and having too much to do. Then, we might prioritise tasks that are quicker and easier to tick off our to-do list, to give us a sense of momentum and achievement. In doing so, we keep pushing the tougher stuff away, so it doesn’t get done.

Causes of procrastination

While one of the differences between coaching and therapy is that coaching is forward-focused and doesn’t dwell on the past, curiosity about the causes of our procrastination can help us challenge and change the mindset that is making us feel stuck.

There are lots of reasons we might procrastinate, some of which I’ve outlined below. It’s worth taking the time alone, or with a coach, to ask questions that reveal the personality of your procrastination. What are the defining factors of your unique experience of postponement and avoidance? Are they specific to this task or moment in time, or is there a broader reason that resonates through every deferment and delay?

Difficulty in planning

Studies show that some of us find it difficult to break a task down into a series of steps, and so find it impossible to know where to start. This can particularly affect individuals with ADHD or OCD, or who are neurodivergent in a different way. Talking to someone better at sequencing tasks can help you find a jumping-off point so that you can begin to make progress.

Perfectionism and fear of failure

Worrying that we won’t complete a task to our own high standards, or that we will make a mess of it, is a common cause of procrastination. In this case, procrastination can be a form of self-protection, as we cannot fail at something we haven’t done. The risk is that this relief is only temporary, as the lack of progress becomes its own form of failure. We may also procrastinate due to a lack of skills or experience, and a reluctance to ask for help. 

Asking yourself whether your fears are valid can be a useful way to overturn procrastination. For example, ‘If I failed at this task, what’s the worst thing that could happen?’ ‘What negative story am I telling about myself? What would be a more productive narrative?’ ‘Is this my inner critic talking? What would a supportive friend say instead?’

Lack of motivation

Sometimes we put things off because we have no interest in the task or its outcome. Maybe we’ve said we will do something out of a sense of obligation, or it’s the part of our job that we least enjoy. Faced with something we don’t want to do, it’s no surprise that doing something else entirely feels more appealing.

In a situation like this, it can be useful to mine for a deeper sense of purpose – for example, ‘Filing case reports is boring but being organised means I can spend more time representing my clients’. Or you may want to end procrastination by stepping back from the task completely and making a conscious decision not to complete it, rather than simply putting it off until it can’t be avoided any longer.

Overwhelm

When we have too much to do, we can procrastinate because we don’t know what to tackle first. We take the easiest option and quickest win. Or decision fatigue means we do nothing at all. Using our procrastination to pause and write a list of priorities can be helpful here, as it helps us to define what’s important, rather than what’s simply doable.

Trauma

Difficult past experiences can lead to procrastination in the here and now, as we seek to avoid a repeat of the trauma. For example, a history of debt and financial distress can lead to unopened bills and bank statements. We might avoid booking a holiday if a partner has died, as it feels ‘wrong’ to enjoy life without them. A therapist may help when procrastination is related to trauma and seems intractable without deeper work.

Consequences of procrastination

Procrastination isn’t all bad news. In the best-case scenario, it shows us our dissatisfaction and can prompt change that improves our happiness and wellbeing. At the very least, we get to avoid a task we don’t want to do; we don’t fail at anything; and we may feel less stress and anxiety. 

But in the long-term, less satisfactory consequences are still there. The work may still need to be done, but now a tighter deadline means more pressure. We may still not have the skills or experience to do the job. Our lack of action may have consequences for other people, or prevent us achieving our own goals.

There are steps you can take to overcome procrastination and find fulfilment from doing the work, rather than deferring satisfaction.

Read What are you waiting for? How to overcome procrastination.

If you’d like to discuss how coaching with me can help you with procrastination, book a free intro call today.

Useful resources

Overcoming Procrastination Dr Wendy Dryden

Conquering Procrastination with Mindfulness Strategies Radio Headspace

The Only Way to Stop Procrastinating Mel Robbins