Understanding and Overcoming Procrastination: A Guide from Being Human Group

We all know the feeling of putting off that task we know we need to do, only to find ourselves
scrolling, cleaning, or staring blankly at the screen. You’re not alone! Procrastination is
something nearly everyone experiences, and it’s not just about laziness or willpower. At Being
Human Group, we want to help you understand what procrastination really is, why it happens,
and how you can break the cycle with practical support and strategies!

So, What Is Procrastination?

Procrastination is the act of delaying or postponing tasks even when we know that putting them off might make things harder for us later. Rather than a simple time-management issue, it often reflects struggles with self-control, avoidance of discomfort, and emotional barriers that overpower our intentions. Habitual procrastinators may repeatedly choose short-term relief (like checking social media) over long-term goals, even when they know it makes things worse.

Well, Who Engages in Procrastination?

Practically everyone does it sometimes; Students putting off homework, professionals delaying reports, or even someone postponing a dentist appointment. Procrastination doesn’t discriminate; it shows up across all ages, jobs, and life contexts. It can also be worse when tasks feel overwhelming, unpleasant, or emotionally threatening (like fear of failure or perfectionism).

But, Why Do We Procrastinate?

There isn’t just one reason people procrastinate. There are many psychological factors that play a role:
● Avoidance of discomfort: We delay tasks that feel unpleasant, stressful or
anxiety-provoking.
● Fear of failure or judgment: Waiting can be a shield against facing uncertainty or
possible criticism.
● Low task priority or lack of urgency: Our brains often choose what feels important
now over what is important later.
● Perfectionism: We may delay starting because we fear our work won’t be “good
enough.”
● Difficulty managing emotions: Procrastination can be a coping mechanism to avoid
negative feelings like anxiety or boredom.

Understanding these roots helps us see that procrastination is a complex behavior with
emotional, cognitive, and motivational influences.

What Types of Tasks Do People Put Off?

When we talk about procrastination, it helps to think about the kinds of tasks people typically
delay:
1. Unpleasant tasks: These include chores or tasks that trigger discomfort, like paying
bills, doing taxes, or having difficult conversations.
2. Overwhelming or large projects: Big assignments or long-term goals can feel
paralyzing, leading to avoidance because the first step feels too daunting.
3. Tasks with emotional weight: Activities tied to fear of failure, judgment, or self-doubt
are especially likely to be postponed.
4. Tasks with low immediate reward: If a task doesn’t provide instant satisfaction (even if
it’s important), it may be kicked down the road in favor of something fun or easy.

Procrastination isn’t only about what we delay; It’s also about why we delay it.

Okay, Now Share Some Strategies to Break the Procrastination Cycle!

Below are some tools that can help you take action and build momentum:
1. Break tasks into bite-sized pieces: Large tasks become overwhelming, but small steps
feel manageable. Starting with just part of a task can build momentum and reduce
avoidance.
2. Tackle the hardest task first: Begin your day with the task you’re most dreading.
Getting it done early frees your mental space for everything else.
3. Use rewards: Pair an unpleasant task with something enjoyable (a treat, break, or
favorite activity) to create positive associations.
4. Apply the two-minute rule: If something takes less than two minutes, do it immediately.
You’ll reduce small chores that pile up and sap motivation.
5. Embrace “good enough” (70 % rule): Waiting for perfection can stop you from
starting. Aim for 70 % readiness and improve as you go.
6. Optimize your environment: Remove distractions! Put your phone in another room,
create a clean workspace, or use focus apps to reduce interruptions.

These steps help your mind work with your goals instead of against them.

Remember, You Don’t Have to Do It Alone!

At Being Human Group, we understand how frustrating procrastination can feel, especially
when it impacts your confidence, productivity, or well-being. We’re here to support you with
compassionate guidance and tools that help you manage tasks and emotional barriers.
Our therapists are listed on Psychology Today and on our website, ready to help you explore the why behind your procrastination and build strategies that work for you. Visit us at
https://www.beinghumangroup.com/ for more information and to find the support that fits your
journey!

About Our Michigan Therapists

The expertly trained and compassionate therapists at Being Human Group are licensed mental health professionals offering affirming, trauma-informed care to clients across Michigan through in-person sessions in Plymouth and Grosse Ile and convenient online therapy statewide. Our team brings advanced training and lived awareness in areas like trauma recovery, anxiety, depression, LGBTQIA+ mental health, relationship concerns, and life transitions, all grounded in a Health at Every Size and anti-oppressive, queer-affirming lens.  ​

When you reach out for a consultation about therapy, you are matched with a therapist whose background, specialties, and style align with your goals so you can access both practical tools for right now and deeper healing for long-term change. When you're ready, reach out and take the next step toward a more grounded, authentic life.