The Truth About Procrastination (and How to Stop It)

My house is never as clean as when I'm pushing up against a deadline.

When I've got important work to do, that's the time I pick to scrub the shower, organize my office, and clean out the refrigerator.

I call it procrasticleaning.

But there's also procrastisearching, procrastireading, and procrasticooking that are my favorite distractions when it's time to do hard things.

Because that's what they are -- distractions. None of these things (cleaning, researching, organizing, etc.) needs to be done when I do them. (Even though I might argue otherwise at the time.)

But I engage in them with a great sense of urgency and purpose instead of tackling the hard work I am trying to avoid.

But I can DO the work that I'm trying to avoid. That's not the problem.

So why don't I?

What Are You Actually Avoiding?

When we procrastinate, it’s not about avoiding the task itself—it’s about wanting to avoid what the task makes you feel: boredom, self-doubt, overwhelm, confusion, or fear of failure.

You see, the human brain is wired to seek comfort and avoid discomfort and it goes to great lengths to see this happen.

So when faced with a challenging or uncertain task that feels 'icky' to you, your brain points you toward something easier (like cleaning your bathroom or organizing your desk).

These easy activities involve less discomfort that the one that you're trying to avoid, which is a win for your brain.

Most people think procrastination is a time management problem. But it’s actually an emotional regulation problem—we avoid tasks not because we don’t have time, but because they feel uncomfortable.

But here's the thing -- You are eventually going to have to do that task you're avoiding. But while you are procrastinating, you are still thinking about it and feeling bad about it or about yourself for not getting it done. This means that you are actually increasing the amount of discomfort you're feeling overall.

Seven Tips to Stop Procrastination

The urge to procrastinate may be biological, but that doesn't mean that it needs to become your habit. If procrastination has become your habit, here are some ways to break it:

1. Ten Minute Rule: Set a timer for 10 minutes and get to work. At the end of the 10 minutes, if you still want to put it off, allow yourself to do so. Often the hardest part is getting started and once you do, you'll find your flow.
2. Change Your Environment: When I have writing to do, I like to get out of my house where all of the distractions are. Going to my favorite coffee shop and grabbing my favorite treat is a great way to sit down and get to work.
3. Make It Easy: I keep my workout clothes in the bathroom and I put them on first thing in the morning. This way, I'm less likely to slip in the shower before going to the gym.
4. Change Your Identity: Develop the mantra "I'm someone who does what they need to do." Repeat this several times a day, especially during those times when you feel the urge to procrastinate.
5. Set Up a Reward System: I tell myself that if I write for an hour, I can take a 20-minute nap. (I do love my naps!) Rewards give us something to look forward to which helps make the discomfort of doing the hard thing a little more bearable.
6. Get Accountable: Knowing that someone is looking out for you can often make the difference between success and stalling. (Join us in The Goal Getters Club for this!)
7. Make Procrastination Harder: Put your phone in the other room or use a website blocker app like FocusMe or Freedom.

Since procrastination is about avoiding discomfort, raising your awareness around when you're feeling discomfort is important. Too often, we jump to procrastination when we could just take a minute to process our emotions instead.

Because the truth is that discomfort will always be a part of growth. You're doing things you've never done before. Of course, it's uncomfortable! But it's also a sign of that you are expanding into the person you were meant to become.

To me, that's worth a little discomfort.

Jen Laffin is the founder of Goal Getter Solutions where she helps goal setters overcome their self-doubt to become goal getters.

Learn more about the Goal Getters Club here.