How to Solve for What is Stalling You

Adam Grant has described himself as a pre-crastinator—the kind of person who jumps on a task the minute it’s assigned, and finishes it with time to spare. I know a few actuaries like this, too. Fueled by curiosity, perfectionism, or finely tuned habits, their work is often in peer review before those on the other end of the spectrum have found the shared drive.

And then, there are the procrastinators. I fall in this camp. Emails sit in our inboxes for a few extra days. We push drafting the presentation until “after lunch” (then maybe tomorrow). The timeline shrinks, the pressure builds, and yes—we get it done. Usually right under the wire.

We aren’t here to debate which approach is better (though I do believe the answer lies in the middle somewhere).

I’m more interested in why we procrastinate.

What I’ve found most interesting—in my own experience and in working with clients—is that procrastination is never laziness or poor time management. It’s also not about willpower.

It’s about friction. And that friction usually comes from one of three places.

Procrastination Framework

The framework I use when unpacking procrastination comes from behavioral science research by Professor Hugo Kehr and from Anne-Laure Le Cunff in her book Tiny Experiments.

Procrastination often stems from the head, the heart, or the hand.

Let’s break that down.

HEAD

The head wants to know why we are doing the work. Sometimes we procrastinate because our brain is flagging that the task doesn’t make strategic sense.

To figure out if this is the case, ask yourself:

• Is this work still appropriate?
• Is this aligned with the overall goals or priorities?
• Has something changed since I first said yes to this?

If the task feels disconnected from the broader purpose or outdated in scope, your brain resists.

If this is the case, you can:

• Drop a low-value task. If it really isn’t necessary, let it go.
• Reframe higher-value tasks. Redefine the format, purpose, or scope.
• Talk it out with a stakeholder and realign expectations and end goals.

HEART

The heart wants to be connected to the work. The logical reason for the work checks out but the task still feels heavy. The issue might be emotional.

Spend a little time thinking about:

• Is the task exciting to me?
• What am I feeling when I think about this?
• Am I bored, anxious, frustrated, or afraid of some part of this?

Our subconscious can throw up roadblocks when a task feels dull, uncomfortable, or emotionally loaded.

In these instances, you could:

• Label it. Naming the emotion (anxiety, boredom, resentment) can reduce its power and open the door to action.
• Free-write. Capture your thoughts to explore what’s really behind the resistance.
• Shift the mood. Try pairing the task with something you know you enjoy (music, sit outside, a coworking session).

When your heart isn’t in it, your brain takes a backseat. Respond with curiosity, not judgment.

HAND

Once your head and heart are in it, the final piece is to ensure you have the skills to do the work. Check your ability - not your motivation - when the task still feels stalled.

Take a moment to ask yourself:

• Can I see the first steps clearly?
• Do I have the right skillset?
• Or do I just think I don’t?

Many actuaries hesitate not because we lack skill—but because we’re unsure where to start or are trying to be perfect.

To break through this block, try:

• Break it down. What’s the smallest first step you can take?
• Ask for help. A colleague or mentor might offer clarity in a short conversation.
• Avoid the learning trap. More research isn’t always better. Sometimes the next best step is action.

Confidence often comes after action, not before. Start with the first step.

The Bottom Line

The next time you find yourself staring at a blank slide or deferring that report, pause and ask where the friction is coming from.

Is it the head? → Confirm the task’s purpose.

Is it the heart? → Get curious about your emotional reaction.

Is it the hand? → Break it down and start small.

Once you understand the underlying resistance, it’s much easier to choose the right strategy and move beyond the procrastination.

Deeper Dive

The goal is not to eliminate procrastination. There are times when procrastination, specifically active procrastination, can create opportunities for innovation and creativity. Planting a seed and then stepping away for a bit can lead to more and better ideas.

The key is to be intentional about active procrastination, while still being watchful of head, heart, or hand challenges. Check out Forte Labs’ article here: https://fortelabs.com/blog/the-creative-power-of-procrastination/

As a fun bonus, I have also always loved Tim Urban’s TED talk on procrastination. Have fun watching it… tomorrow.

Lab Work

This week, try one of these two tiny experiments to shift your relationship with a task you’ve been putting off:

Schedule “Intentional Procrastination”

Block 25 minutes on your calendar for guilt-free, intentional procrastination.

Use that time to:

• Do something creative.
• Tinker with an idea.
• Take a walk and daydream.

Then spend tackle the task you’ve been avoiding.

Reflect: Did your energy or creativity shift after allowing yourself guilt-free space?

Try the “Five-Minute Start” Rule

Commit to doing just the first five minutes of a task.

• Open the file.
• Summarize the data.
• Draft the email.
• Create the report outline.

More often than not, the hardest part is simply starting.

Reflect: Did the five minutes lead to more?

👉 Share your insights, thoughts, and findings in the comments or DM me.

Hi, I'm Aree, a sustainable success speaker, facilitator, author, coach and actuary. Throughout my actuarial career, I developed my passion for team-building, leadership, and mentorship. Now, I've turned that passion into a mission: to empower actuaries and analytical professionals to navigate their complex fields with clarity and purpose. I help individuals build sustainable, fulfilling careers, and help leaders build effective and sustainable teams.

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