It’s easy to dismiss procrastination with thoughts like
“I just didn’t feel like it” or “I was distracted” or “I’m lazy.” But at its core, procrastination isn’t simply about putting off a task.
It’s far more connected to the emotions we’re experiencing around that task.
If you’re avoiding writing a blog or email and instead find yourself scrolling Instagram, it’s not because you’re lazy. It’s likely because you’re feeling anxious. Will it be good enough?
Is what I have to say compelling or inspiring?
Procrastination is often less about poor time management and more about managing difficult emotions. And the activity you choose instead (like the endless scroll) can actually make things worse. Each like, follow, or funny video gives you a quick dopamine hit — rewarding you for avoiding what really needs your focus.
When you recognise that procrastination is often an emotional management issue rather than a time management one, you can stop beating yourself up. You can begin to shift your mindset and stay on task.
Adding structure and building positive habits can really help here. For example, “I write my blogs on Fridays”. It takes the decision-making and emotion out of it — it simply becomes part of the rhythm of the week.
Here are my 3 Practical Actions to Overcome Procrastination
✅ Create a simple structure that works for you
Set aside regular, specific time slots for those tasks you tend to avoid. Whether it’s Friday mornings for writing or Monday afternoons for planning, make it part of your weekly rhythm so it becomes automatic — no overthinking required.
✅ Break it down and take the first tiny step
Big tasks can feel overwhelming. Break them into small, manageable actions. Tell yourself: “I’ll just write the first paragraph” or “I’ll spend five minutes brainstorming ideas.” Small steps build momentum and reduce emotional resistance.
✅ Change your environment to limit distraction
If scrolling is your go-to escape, make it harder to access. Leave your phone in another room, use website blockers, or set a timer for focused work. A few tweaks to your space can help you stay intentional and present.
“You don’t have to see the whole staircase, just take the first step.” — Martin Luther King Jr.
