Procrastination is a nearly universal experience, not only among college students, or the young career-age group, and not even the 40-50 age group. We are all almost always juggling deadlines, our social lives, our work, family, and personal expectations. Life is made up of to-do lists, whether written or consciously penned in our brain. That is how we get the to-dos done. Can this be a learned technique thereby negating a constant state of frustration? Let’s look at the why of always procrastinating. Why do I always procrastinate? Let’s find some helpful motivation.
Despite our best intentions, many of us find ourselves scrolling through social media, reorganizing our desks, or binge-watching Netflix instead of tackling the paper due tomorrow, the project plans due at the next meeting, or even the family party plans for the weekend.
If you’ve ever asked yourself, “Why do I always procrastinate?” you’re not alone—and it doesn’t mean that you are lazy, either.
Procrastination Isn’t About Laziness
Procrastination isn’t about laziness. It’s about fear, perfectionism, poor time management, and emotional regulation. Understanding the psychology behind it is the first step toward breaking the cycle. When we are honest with ourselves and come face to face with the fears that envelop us and hold us back, we then can tear down the walls and confront the task at hand, moving on to yet another project with enthusiasm and a feeling of self-worth.
The Psychology Behind Procrastination
What is procrastination? Procrastination is the voluntary delay of an intended task, even though you expect to be worse off for the delay. So why do we do it? Why do we not lay out our wardrobe for the next day, clean the kitchen immediately following a meal, answer emails quickly and file away that chore? See how freeing and vitalizing those little moves would be? We need to take a closer look at the psychology behind procrastination.
- Fear of Failure
Many people procrastinate because they are afraid of not doing a good job. Ironically, the more important or meaningful a task is, the more likely we are to procrastinate on it. This is because the stakes feel higher. If the outcome matters to us, so does the possibility of failing at it. So, we avoid starting it altogether, hoping (irrationally) that the anxiety will somehow go away. - Perfectionism
Closely tied to fear of failure is perfectionism. The idea that the product must be flawless can be paralyzing. Perfectionists often wait for the “perfect time” to begin, or they believe that unless conditions are ideal, the result won’t be good enough. The reality? That perfect moment rarely comes, and nothing gets done. - Low Self-Regulation
Psychologically speaking, procrastination is a problem with self-regulation. It’s not that you don’t know what to do, it’s that you struggle to control your emotions or impulses in the moment. You might say, “I’ll just check Instagram for five minutes,” and suddenly it’s midnight. Your brain naturally seeks pleasure and avoids discomfort, and difficult tasks simply don’t feel rewarding in the moment. - Temporal Discounting
We naturally devalue long-term rewards in favor of short-term gratification – a temporal discounting. Writing your paper might bring a reward next week (a good grade), but watching TikTok or gaming gives you a dopamine hit now. After a day of teaching fifth graders or leading a growth group of new employees at the office, the promise of a break in thinking may lead to an evening with no rewards after all. This preference for immediate pleasure over future benefit is called temporal discounting—and it’s a core reason we procrastinate. - Task Aversion
Some tasks are just unpleasant. Maybe it’s a boring assignment, a subject you don’t understand, or a boss or professor who intimidates you. We avoid what feels negative. Unfortunately, avoidance only increases our anxiety, which then increases our tendency to procrastinate. It’s a vicious cycle. Task aversion soon makes tasks more indomitable. - The Cost of Procrastination
At first, procrastination may feel harmless. You might even think, “I do my best work under pressure.” While that might occasionally be true, chronic procrastination leads to:Lower academic and leadership performance
Increased stress and anxiety
Poor sleep habits
Guilt and self-criticism
Lost opportunities
Procrastination steals your time, but it also erodes your self-trust. The more often you let yourself down, the more you begin to believe you can’t change. But you can.
How to Get Moving: Practical Strategies
Now that we’ve explored the “why,” let’s look at the “how.” Here are some evidence-based techniques that can help you overcome procrastination and take action—even when you don’t feel like it. - Start with Self-Compassion
Instead of beating yourself up for procrastinating, try showing yourself kindness. Studies have found that individuals who practice self-compassion are less likely to procrastinate. Why? Because shame is paralyzing, but kindness is empowering. Acknowledge your struggle without judgment: “This is hard for me, but I can take one small step.” - Use the 5-Minute Rule
Commit to working on a task for just five minutes. That’s it. Often, starting is the hardest part, and once you’ve begun, momentum takes over. You may find yourself working far longer than you intended—without dreading it. - Break Tasks Into Tiny Steps
A big task can feel overwhelming. Break it down into smaller, specific actions. Instead of “write my presentation for Friday’s meeting,” your to-do list might say:
Open Google Docs for reference
Write the title
Outline the main points
Write the introduction
Picture the individuals to whom you will address
Checking off each small step gives you a sense of progress and motivates you to continue. - Use Time Blocking
Time blocking involves scheduling your tasks. Divide each section into points that you want to make. Then work on each to strengthen points you want to emphasize.
Rest and refresh between blocks of work. A brisk walk, a snack, dog-time in the backyard – all these things clear our minds and the oxygenated being works with greater clarity.
Learning to stop procrastinating not only saves wasted time but frees your whole being for relaxation once you have completed a project, or met your goals for the day. Goal-setting gives us more time for rest and fun and self-rewards. Procrastination keeps us bogged in the mire.
Procrastination can be conquered. Your rewards will be that you find more time for personal growth, family fun, dating, and goal achievement of many sources.
God has not given us the mind of confusion but rather of clarity. I Corinthians 14:33 says “For God is not the author of confusion but of peace.” Pray for clarity as you approach a project. Let God clear your mind with order and refreshment.
“In all your ways acknowledge him” means to constantly recognize and respect God’s authority, His wisdom and guidance in all aspects of life, from personal decisions to daily activities, including overcoming the weight of procrastination that holds us back.
Here’s to you as you approach a lifetime held back by constant procrastination to the joy and freedom that comes with asking the orderly ways of God to permeate your plans and clarify your goals in your next project.
Jesus is our Eternal Savior through His death on the cross for our sins – for all who believe. But He is also our daily living friend and comforter and encourager. Be aware of His leadership and commit to following Him. Do not procrastinate in making this decision either. Watch the Great News video on this page for a brief introduction of this Friend and Lord. I recommend you give this your undivided attention.
