Why do I keep putting things off? Let’s talk procrastination

Ever found yourself deep-cleaning the kitchen instead of starting that project you’ve been dreading? Or scrolling on your phone while telling yourself, “I’ll start in five minutes”… for the third hour in a row?

Yep. That’s procrastination — and no, you’re not just “lazy.”

At Geheel, I often hear clients beat themselves up for procrastinating. But the truth is, procrastination is way more common (and complicated) than most people think. Let’s unpack it a bit.

So, what is procrastination, really?

Procrastination is the act of delaying or avoiding tasks, usually ones we know are important. It’s not about time management as much as it is about emotion management. Often, it’s not the task itself that feels overwhelming — it’s the anxiety, fear of failure, perfectionism, or boredom we associate with it.

So, when we avoid the task, we're really trying to avoid how it makes us feel.

What makes procrastination worse?

A few things can throw fuel on the procrastination fire:

• Perfectionism – “If I can’t do it perfectly, I won’t do it at all.” Perfectionism can be devastating to getting things done because it is so elusive. "Perfect" usually doesn't happen, and so if we fall into the trap of allowing perfectionism to be our standard, we set ourselves up for failure.

• Fear of failure (or success!) – “What if I mess this up… or what if I actually succeed and then have to keep it up?” Even tasks that won't be "judged" by anyone can begin to feel like some sort of competition or proof that one can or cannot do something.

• Overwhelm – When something feels too big, our brains sometimes hit the brakes. This doesn't need to be a bad thing. Stepping back and taking stock can help with planning, but if we never get past the planning, then the planning has become another form of procrastination.

• Instant gratification – Why start a hard task now when there's a funny cat video begging for your attention? Having difficulty regulating dopamine can hold you back from getting started.

• Low self-worth – Believing you’re not capable can lead you to delay starting altogether.

What can you actually do about it?

Beating procrastination doesn’t mean suddenly becoming a productivity machine. It means learning to work with your brain, not against it. Here are a few practical strategies:

• Break it down: Big tasks feel smaller when you divide them into bite-sized steps. What is one small thing you can accomplish? Just one thing, even when you are having your worst day?

• The 5-Minute Rule: Tell yourself you’ll work on it for just five minutes. Often, starting is the hardest part: once you do, you might just keep going. When I have a room to clean, I tell myself, "I'm going to deal with 50 items". That could be folding 50 pieces of clothing, or throwing away 50 pieces of rubbish. 50 sounds like a lot, but it usually turns into 150 before long.

• Check your self-talk: Are you being kind to yourself or bullying yourself into action? Shame rarely leads to motivation. Actions lead to habits, which lead to motivation. So, start by having grace with yourself and encouraging yourself to just start...however small.

• Use structure: Make a plan, schedule tasks, and set realistic deadlines. External accountability can help, too. People who procrastinate often jump into action when faced with a deadline. Set deadlines for your tasks with consequences for yourself. But again, be mindful of the way you talk to yourself and start small.

• Progress over perfection: Done is better than perfect. Let's repeat that "done is better than perfect".

How can counselling help?

Procrastination isn’t just a bad habit. It’s often a signal that something deeper is going on. That’s where counselling comes in. At Geheel, I help you explore why you're procrastinating. Is it fear? Burnout? Old beliefs about worth or failure? Once you understand the emotional roots, you can change the way you respond to them. I'll also work with you to build practical strategies, healthy routines, and self-compassion because lasting change doesn’t come from pressure; it comes from understanding.

Procrastination doesn’t make you lazy, weak, or broken. It makes you human. And like all things human, it can be explored, understood, and worked through, one step at a time. If you’re tired of feeling stuck, counselling can help you move forward with clarity and confidence.

Ready to stop the cycle of delay and self-doubt? Get in touch with Geheel and let’s take that first step together.