We’ve all experienced procrastination at some point, putting off tasks we know we need to do, despite the consequences. As a coach, I often see procrastination holding people back, whether in their professional or personal or lives. It’s not just about “getting things done”; it’s about breaking through the barriers that keep us stuck.

Let’s look into why procrastination happens and practical strategies you can use to overcome it.

Why do we procrastinate?

Procrastination isn’t a sign of laziness—it’s a complex response to emotional and mental challenges. Here are some common reasons behind it:

• Perfectionism - If you’re waiting to get something “just right,” you may delay starting altogether. Fear of failure often hides behind perfectionism.
• Overwhelm - Big projects or long to-do lists can feel paralysing. It’s hard to know where to begin when the mountain seems too high to climb.
• Avoidance of discomfort - Let’s face it, some tasks are unpleasant, boring, or anxiety-inducing. Procrastination is often an attempt to dodge those uncomfortable feelings.
• Short-term gratification - Our brains love quick rewards. Scrolling social media or binge-watching a series feels far more enjoyable than tackling that spreadsheet or making those phone calls.
• Lack of clarity or motivation - When you’re unsure of a task’s purpose or don’t see its value, it’s easy to push it aside.

Practical strategies to overcome procrastination

Here are some tried-and-tested strategies I recommend to help you move past procrastination and build momentum:

• Start small - Break down big tasks into tiny, manageable steps. Instead of saying, “I need to write a report,” start with “I’ll draft the introduction.” Once you take that first step, it’s easier to keep going.
• Use the 5 minute rule - Commit to working on a task for just five minutes. Often, starting is the hardest part, and once you begin, you’ll find it easier to keep going.
• Set specific goals - Vague goals like “I need to clean the house” can feel overwhelming. Instead, focus on something concrete: “I’ll tidy the living room for 15 minutes.”
• Create a reward system - Pair tasks with rewards to boost motivation. For example, tell yourself, “Once I finish this task, I’ll take a coffee break or watch an episode of my favourite show.”
• Reframe the task - Shift your mindset by focusing on the benefits of completing the task. Instead of thinking, “I have to do this,” tell yourself, “I get to do this because it will help me achieve ……….”
• Eliminate distractions - Identify what pulls your attention away and set boundaries. This could mean turning off notifications, using focus apps, or creating a dedicated workspace to get into the zone.
• Plan ahead - Procrastination often strikes when we don’t know where to start. Spend a few minutes each evening planning your top priorities for the next day. A clear plan reduces decision fatigue and sets you up for success.
• Be kind to yourself - Procrastination doesn’t mean you’re lazy or unmotivated, it’s a human experience. Instead of beating yourself up, practice self-compassion. Acknowledge the challenge and remind yourself that progress, not perfection, is the goal.
• Use momentum - Use the energy from completing one small task to fuel the next. This “snowball effect” builds confidence and keeps you moving forward.
• Visualise the end result - Picture how you will feel once the task is complete. Whether it’s relief, pride, or excitement, connecting with that outcome can help you push through the initial resistance.

Procrastination is not about lacking discipline, it’s about understanding what’s holding you back and taking intentional steps to move forward. Try incorporating one or two of these strategies the next time you feel stuck and notice the difference they make.

Remember, it’s not about doing everything at once. It’s about small, consistent actions that lead to big results over time.