What Procrastination Is Really About: Why We Procrastinate and How to Change It

Have you ever reached the end of the day and wondered why the one task that mattered most still isn’t done? You're not alone. Procrastination—the act of delaying or postponing tasks—is something nearly everyone struggles with. But it’s more than just a bad habit. It's often a response to perfectionism, emotional discomfort, or neurodivergence like ADHD or OCD.

In this blog, we’ll explore what procrastination is really about, why it shows up, and how you can begin to shift this pattern with compassion and strategy.

Why We Really Procrastinate

Procrastination Isn’t Just Laziness

Procrastination can be active—like choosing to clean the kitchen instead of starting that big work project—or it can be subtle, like unconsciously avoiding an emotionally charged task. Regardless of the form, procrastination often masks emotional discomfort.

Common Reasons Behind Procrastination:

• Perfectionism: Fear of doing something imperfectly leads to avoidance.

• Emotional Avoidance: Tasks feel boring, difficult, or overwhelming.

• Impulsivity: Difficulty delaying gratification or managing focus.

• Executive Dysfunction: Trouble organizing, planning, or prioritizing tasks.

Maybe this sounds like you:

• “I only get things done at the last minute.”

• “I feel ashamed of how often I put things off.”

• “I’m always busy but not productive.”

These experiences often point to a deeper issue, not just lack of willpower. Understanding the why behind procrastination can unlock more effective and compassionate solutions.

Perfectionism, Neurodivergence, and Procrastination

What If It’s Not Just You?

Procrastination may be connected to neurodivergence like:

• ADHD (Attention Deficit Hyperactivity Disorder): Those with ADHD may struggle with focus, task initiation, and time management. Often, the rush of an approaching deadline creates enough urgency to help them complete a task—but this can look like chronic procrastination.

• OCD (Obsessive Compulsive Disorder) or OCPD traits: Individuals may procrastinate due to rigid thinking, black-and-white thinking, or perfectionistic fears of doing something “wrong.”

It’s important to recognize that these patterns are often not a choice, and therapy or medical support can help develop systems that support your brain, not shame it.

Healing Through Self-Awareness and Trauma-Informed Therapy

• Explore where your perfectionism or emotional avoidance stems from.

• Practice separating your productivity from your worth.

• Learn how to tolerate discomfort and reframe your beliefs about making mistakes.

How to Overcome Procrastination

Here Are Evidence-Based Tips You Can Try Today:

1. Plan with Purpose
   Use a weekly planner to write out tasks, deadlines, and realistic start dates. Include time blocks for breaks and rest.

2. Practice Self-Awareness
   Ask yourself: What emotion am I avoiding by not doing this task? Then, acknowledge it without judgment.

3. Use the 10-Minute Rule
   Commit to just 10 minutes. Often, the hardest part is starting. Treat it like a warm-up for your brain.

4. Support Your Emotional Needs
   If a task feels boring, add music or a podcast. If you’re overwhelmed, break it down into smaller parts.

5. Embrace Self-Compassion
   Remind yourself: I’m human, not a machine. Your worth is not tied to your productivity. Celebrate small wins.

6. Seek Professional Support
   If neurodivergence like ADHD or OCD may be contributing, seek a professional evaluation. Medication, therapy, or ADHD coaching can make a world of difference.

You’re Not Lazy, You’re Struggling with Something Deeper

Procrastination isn’t a moral failing—it’s a signal. Whether it stems from perfectionism, emotional overwhelm, or neurodivergent brain wiring, it deserves curiosity and compassion, not shame.

You can learn to support yourself in new ways. You can rewire your patterns with awareness, support, and the right tools. And you don’t have to do it alone.

If procrastination is interfering with your daily functioning or relationships, therapy can help. Reach out today to schedule a free 15-minute consultation and see if we’re a good fit.