Procrastination Isn’t the Problem — This Is…
Photography by Brie Pereboom
Procrastination Isn’t About Laziness, It’s About Emotion
Let’s clear something up:
Procrastination isn’t a character flaw.
It’s not about being lazy or undisciplined.
It’s about emotional regulation.
Yep, the real reason you're putting off that workout, that meal prep, or that form your coach asked you to fill out? It’s probably not because you're “bad at time management.” It's because the task brings up something uncomfortable, stress, overwhelm, perfectionism, fear of failure. So your brain does what brains do best: avoids discomfort.
You’re not avoiding the task.
You’re avoiding the feeling that comes with the task.
Your brain is wired to keep you safe, not productive.
But here's the problem, in trying to protect you from discomfort, procrastination usually just piles on more stress. More guilt. More shame.
So let’s interrupt that cycle.
Here’s how:
Step 1: Name What You’re Feeling (Not Just What You’re Avoiding)
Instead of saying “I just don’t feel like doing it,” pause and ask:
What is this task bringing up for me emotionally?
Is it overwhelm?
Fear of not doing it perfectly?
Resentment that it’s one more thing on your plate?
When you name it, you take away some of its power. And you can work with it , instead of letting it silently run the show.
Step 2: Try the 5-Minute Rule
This is one of my favorite tools to use with my clients, and it works because it sneaks past the emotional resistance.
Here’s how it works:
Tell yourself you’ll just do the task for 5 minutes.
That’s it. Five minutes. No pressure to finish.
Just start.
Because research shows the hardest part is often just beginning.
Once you’re in motion, the discomfort fades. The task feels doable.
And even if you stop after 5 minutes? That’s still a win. You’ve taken action.
Step 3: Pair It With Something You Enjoy
This is called temptation bundling, and it’s another evidence-based strategy that works especially well for ADHD brains and anyone who resists structure (hello, that’s half my client roster).
Examples:
Play a favorite playlist or podcast while doing the thing.
Light a candle and make a cozy vibe for your to-do list.
Sip your favorite drink while checking something off.
It’s about making the experience feel a little less terrible , so your brain doesn’t try so hard to escape it.
Procrastination doesn’t mean you’re failing.
It means you’re human.
But with the right tools, you can build trust with yourself — and get sh*t done in a way that feels doable (and kind).
Want more tools like this? Join my coaching program and get customized support to help you reach your goals.
