Why Do We Procrastinate?

I’ve been thinking about something lately.

Why is it so easy to binge-watch three episodes of a show without blinking, but incredibly hard to sit down and write that proposal, update your CV, or take that course that could change your life?

Why do we delay the things that actually move us forward, but jump into things that have little to no long-term value?

I did a little digging and let me just say, it’s not just a “lazy” problem. It’s a brain thing.

The Truth About Procrastination

1. Your brain wants to feel good NOW!
It craves immediate gratification. That’s why you’ll easily open Instagram or start a movie—because the reward is instant. But building something meaningful? It takes time, effort, and patience. Your brain doesn’t see the reward yet, so it resists.

2. You’re not lazy, you’re probably afraid
Fear shows up in sneaky ways such as fear of failure, fear of not being good enough, fear of wasting time. So, what do we do? Avoid. Escape. Do something else that makes us feel safe, even if it’s meaningless.

3. The bigger the task, the more we delay it
We procrastinate when we don’t know where to start. When something feels big or overwhelming, we default to doing nothing because doing nothing feels easier than trying and failing.

4. Distractions are easier to say yes to
Let’s be honest: Netflix, TikTok, and our phones are designed to hold our attention. But the real issue is that we say “yes” to these distractions because saying “yes” to purpose requires energy we haven’t trained ourselves to build.

So, How Do We Beat Procrastination?

Not by trying to be perfect. But by being intentional.

Here are a few things that can help:

✅ Break it down
Don’t just say “write a proposal.” Break it into: “write the intro today,” “outline three key points,” “edit tomorrow.” Smaller steps make it less intimidating.

✅ Use timers or schedules
Sometimes, you just need a little structure. Use the Pomodoro method: 25 minutes focused work, 5 minutes break. You’d be surprised how much you can get done this way. Using your alarms and calendars can be also useful too.

✅ Visualize the result
Think of how you’ll feel once it’s done. Visualize the win. That boost of future joy can push you through the present discomfort.

✅ Declutter your environment
Clutter makes you feel overwhelmed. Create a space that invites focus, not avoidance.

✅ Talk to someone about it
Accountability works. Tell a friend, coach, or mentor what you’re trying to do. Sometimes, just saying it out loud moves you into action and they can also hold you accountable for that work/project.

You’re not the only one who has struggled with procrastination. We all have. But your goals, your dreams, your growth? They’re too important to keep putting off.

If it matters, it’s worth showing up for, even in small, imperfect steps.

You owe it to yourself to begin.

What’s one thing you’ve been putting off that you know will make your life better?
Drop it in the comments or better yet, start it today. You’ve got this! Don’t forget to follow me here for more updates.