Why We Procrastinate—And 7 Ways to Stop

By Noosha Daha, LMFT

Of all my talents, none have rivaled my masterful skill of procrastination.

I’ve found myself scrubbing the floors, rearranging the pantry, or scrolling endlessly on my phone—anything but starting that important task. And I know I’m not alone. Many of us suffer from what’s known as lifestyle procrastination, a habitual delay of actions we know will benefit us.

But why do intelligent, capable people avoid the very things that could improve their lives?

The procrastinator’s motto?
“I’ll get to it later.”
But when “later” keeps slipping further away, deadlines pass, goals remain unmet, and frustration builds.

The truth is, procrastination is not laziness; it's a learned behavior, often rooted in fear, overwhelm, or perfectionism. The good news? Habits can be changed.

Here are 7 practical strategies to help you get out of the loop and into action:

1. Acknowledge the Fear Factor

For many people, procrastination is a mask for fear, fear of failure, not being good enough, or even fear of success. Perfectionists in particular often delay tasks until they feel fully “ready.” (Spoiler: that moment rarely comes.)

Awareness is key: Ask yourself, “What am I afraid of here?” Naming the fear gives you power over it.

2. Get Organized

Disorganization fuels delay. A cluttered desk, calendar, or to-do list creates mental chaos. Thankfully, we have dozens of tools at our fingertips. Download a simple task manager app with a priority feature, or go old-school with a notebook and pen.

Set clear goals. Write them down. Prioritize. Clarity reduces paralysis.

3. Break It Down

One of the most significant barriers to action is the overwhelm of the “big task.” Instead of “write my resume,” try “choose a template” or “list three accomplishments from my last job.”

Small steps build momentum. And there’s nothing more satisfying than crossing something off your list—even if it’s tiny.

4. Reward Progress

We’re wired to respond to positive reinforcement. Build in rewards for each completed step—an episode of your favorite show, a latte from your favorite café, or a peaceful walk outside.

Rewarding progress helps your brain associate effort with pleasure, not just pressure.

5. Use Accountability

Peer pressure isn’t just for teenagers. Tell a friend what you’re working on. Ask them to check in. Even a gentle “Did you start that project?” can be the nudge you need.

I have a friend who messages me every morning to ask if I’ve written my blog post. It works, even if I groan when her name pops up.

6. Do a Cost-Benefit Analysis

Still stalling? Make a list.

  • What is the cost of putting this off?

  • What is the benefit of starting now?

Thinking long-term about your health, peace of mind, and goals can add urgency when motivation is low. Tomorrow becomes next week becomes next year. Don’t wait.

7. Just Start

It’s simple—but not easy. And yet, it works.

Set a timer for 5 minutes and start. Don’t think. Don’t judge. Just act. Starting creates momentum, and more often than not, you’ll keep going.

You Can Change the Habit

Procrastination is not a character flaw—it’s a deeply embedded coping strategy. But with patience, practice, and the right tools, it can be unlearned.

If anxiety, fear, or overwhelm are at the root of your procrastination, therapy can help uncover what’s really holding you back. You're not lazy. You're human.

Need support breaking out of the procrastination cycle?
Contact Oaks Counseling Center for compassionate, personalized help.