Why We Should Stop Procrastinating and How to Combat It

Imagine you have a task to complete—a report due next week, a project you’ve been meaning to start, or simply an email you need to respond to. You know it’s there, lingering on your to-do list, but you find yourself pushing it to the back of your mind…again. Somehow, cleaning the kitchen, checking social media, or binge-watching that series you’ve already seen looks far more appealing. Sound familiar? 

This common habit of putting off tasks is known as procrastination, and while it might offer some sort of relief, it can lead to long-term stress, missed opportunities, and a cycle of avoidance that can be difficult to break.

What is Procrastination?

Procrastination is delaying or putting off tasks, often in favor of activities that feel much easier or more enjoyable. At its core, procrastination isn’t simply laziness; it’s typically driven by our emotional state, often stemming from fear, anxiety, or self-doubt. When we avoid a task, it’s usually because we think it’s difficult, overwhelming, or even boring, and we look for immediate comfort in activities that bring instant gratification. 

But procrastination can have serious consequences for our personal and professional lives.

Feeling The Pain – what you might experience:

• More Stress and Anxiety
  Every time we postpone a task, our mind remains aware that it’s left unfinished, creating a background hum of stress. This stress intensifies as deadlines approach, causing feelings of anxiety and even panic. When we finally confront the task, it’s often at the last minute when we have less time and mental energy to complete it. This inevitably compromises the quality of our work and fuels a sense of self-doubt.
• Opportunities Lost
  Missing opportunities can be anything from failing to meet a deadline for a promotion, missing out on a networking event, or neglecting personal development. These can set us back professionally and personally, affecting our confidence and reducing our motivation to go for things in the future. In some cases, it might even damage relationships or reputations if people begin to view us as unreliable or uncommitted.
• Not Getting Much Done
  Procrastination usually affects our productivity because we spend so much time avoiding tasks instead of focusing on completing them. This can create a cycle of feeling busy yet accomplishing very little, leaving us wondering where the time went. 

What Can We Do About It?

• Take Smaller Steps
  One of the main reasons we do procrastinate, is because we think a task is daunting or overwhelming. Moving a task into smaller, manageable steps, instantly makes it feel less intimidating and gives us a sense of achievement, making it easier to move forward. 
• Set Clear, Realistic Goals
  Having a clear idea of what needs to be done can help us focus and help dodge getting sidetracked. Try and list specific, achievable goals every day and prioritize them based on urgency and importance. Make your goals realistic to avoid overwhelming yourself and give yourself deadlines to create some accountability and keep you on track.
• Practice the Two-Minute Rule
  The Two-Minute Rule is simple: if a task takes less than two minutes, do it right away. This rule helps you tackle small tasks immediately instead of letting them pile up. For bigger tasks, use the rule to commit to just two minutes of focused work, knowing you can stop afterwards. Making a start is always the hardest part, but the momentum gained in those two minutes can make it easier to keep going.
• Tools for Time Management
  Sometimes, procrastination happens because we aren’t fully aware of how we’re spending our time. Tools like timers, planners, or digital task managers can help you allocate time to each task and keep track of your progress. Techniques such as the Pomodoro Method—where you work for 25 minutes followed by a 5-minute break—can create a structured routine that encourages focus and productivity while preventing burnout. Time management tools also give reminders of your goals, helping you stay committed to finishing tasks.

Learning to manage procrastination doesn’t mean we’ll never feel the urge to delay a task – we’re only human, but it equips us to handle that urge in a healthier way.

Overcoming it can lead to lower stress levels, improved focus, and a greater sense of achievement. Taking control means we’re no longer at the mercy of short-term comfort; instead, we can marry our actions with our long-term goals.

In the end, tackling procrastination is a skill we can all develop. It requires consistent effort, self-awareness, and, at times, a gentle reminder that each small step forward brings us closer to our bigger goals. 

PVD Psychological Associates specialize in anxiety, eating disorders, depression, college and graduate student mental health, trauma, and providing LGBTQIA and Gender Affirming therapy, though we also see individuals for many other reasons.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.