Almost everyone procrastinates sometimes. We mean to start a task, then suddenly the inbox, the dishes or a quick look at the phone seems much more appealing. Later we feel frustrated with ourselves. Understanding why we procrastinate can help us be a little kinder to ourselves, and more effective at getting started.

This explainer is for general interest. If procrastination is seriously affecting your work, studies or wellbeing, it can help to talk to a qualified professional.

It is not just laziness

It is easy to blame procrastination on being lazy or disorganised. But many psychologists describe procrastination as a way of managing feelings. When a task makes us feel bored, anxious, confused or overwhelmed, putting it off brings quick relief. The trouble is that the relief is short lived, and the task is still waiting.

Seen this way, procrastination is less about time management and more about how a task makes us feel.

Common reasons we put things off

Here are some of the feelings and situations that often lead to procrastination.

  • The task feels too big. When we cannot see where to start, it is tempting not to start at all.
  • The task is unclear. If we are not sure what the first step is, our brain looks for something easier.
  • Fear of not doing it well. High standards can make starting feel risky.
  • The task is boring. Something more interesting is always nearby.
  • The reward is far away. It is hard to feel motivated by a benefit that comes weeks or months later.

You may recognise more than one of these.

Ways to get started

The hardest part is often the beginning. These techniques focus on making that first step easier.

Shrink the first step

Break the task down until the first step feels almost too easy.

  • Instead of write the report, try open the document and write the title.
  • Instead of clean the kitchen, try put the cups in the dishwasher.

Once you have started, continuing often feels easier.

Make it clear

Write down exactly what the next action is. A specific step, such as email Sam to ask about the deadline, is much easier to begin than a vague goal.

Use a short timer

Set a timer for a short period, perhaps ten or fifteen minutes, and agree to work only until it goes off. Knowing there is an end point makes starting less daunting. Many people use this idea in different forms, and some prefer to work in short blocks with breaks in between.

Remove distractions

Make distractions a little harder to reach.

  • Put your phone in another room or out of sight.
  • Close tabs and apps you do not need.
  • Turn off notifications for a while.

Lower the bar

If perfectionism is holding you back, give yourself permission to do a rough first version. You can improve it later. A finished draft is easier to work with than a blank page.

Add a small reward

Connect the task to something you enjoy, such as a cup of tea after the first work session or listening to music while you tidy.

Plan for the moment you will want to avoid it

Think ahead about when procrastination usually strikes. If you tend to delay after lunch, schedule an easy, clear task for that time. If you get stuck at the start of the day, prepare your first step the evening before.

Be kind afterwards

When you notice you have procrastinated, it is tempting to be hard on yourself. But criticising yourself can make the task feel even more unpleasant, which can lead to more avoidance. Many people find that acknowledging it calmly and simply starting again works better.

The takeaway

Procrastination is often a way of avoiding uncomfortable feelings. Make the first step tiny and clear, remove distractions and be kind to yourself, and getting started becomes far easier.