Unpacking Why We Procrastinate

The Weight of Later

Some things are easier to put off than others. Sometimes it’s a conversation we don’t want to have. Other times it’s a responsibility that’s been sitting quietly in the corner of our minds, waiting its turn. And then there are the things we say we’ll do tomorrow—but tomorrow becomes next week, next month, or worse, never.

I’ve been there more times than I’d like to admit. And I know I’m not alone.

Procrastination isn’t just a productivity issue—it’s something deeper, more human. It’s personal. It’s emotional. And yet, it’s so common that we barely stop to unpack it. We just feel the weight of it building up, quietly, until the pressure forces our hand. But what if we didn’t wait until the pressure boiled over?

Today I want to slow that moment down with you. Let’s look at procrastination not as a flaw, but as a signal—something trying to tell us about how we’re feeling and why we’re stuck. Let’s get honest about the emotional toll it takes and the very real reasons why it can be so hard to just get started.

Because when we understand it, we can begin to shift it. And maybe that’s where progress begins.

We’ve all delayed something we knew we needed to do. So the question isn’t “What’s wrong with us?” The real question is—why does it happen at all?

Procrastination isn’t new. Ancient philosophers wrote about it. Modern scientists study it. And yet, for all our understanding, we still fall into it time and time again. Why? Because procrastination isn’t about being lazy. It’s about being overwhelmed, emotionally triggered, or mentally exhausted—whether we realize it or not.

For years, I told myself I worked better under pressure. That I needed that last-minute rush to really get focused. But if I’m being honest, I knew it wasn’t about creativity or adrenaline. It was avoidance. I didn’t want to face the discomfort a task would bring. And avoidance? That’s not a work strategy. It’s a coping mechanism.

According to research from Dr. Tim Pychyl, a psychologist at Carleton University and one of the leading scholars on procrastination, the act of delaying isn’t rooted in poor time management. It’s about emotion regulation. He writes, “Procrastination is not a time management issue, it is an emotion regulation issue.” When faced with a task that makes us feel inadequate, anxious, bored, or uncertain, our brain opts for short-term mood repair—anything that will distract us or bring temporary relief.

Brain imaging studies back this up. Research from Harvard University and the University of Oxford shows that procrastinators demonstrate more activity in the limbic system (the emotional center of the brain) and less activity in the prefrontal cortex (responsible for planning and impulse control). In short, our emotions hijack our decision-making process.

But here’s where it gets even more real: procrastination isn’t just annoying—it’s damaging.

A 2022 longitudinal study in JAMA Network Open tracked over 3,600 university students and found that those who reported frequent procrastination had significantly higher rates of anxiety, depression, poor sleep, and even cardiovascular issues. The mental burden of avoidance builds, and over time it begins to show in our health, our relationships, and our quality of life.

And the consequences extend beyond personal wellness. A study published in Psychological Science found that workplace procrastination is linked to lower income, slower promotion rates, and higher rates of job loss. The habit of putting things off doesn’t just impact what gets done—it shapes how we’re perceived and how we perceive ourselves.

But why do some people struggle with this more than others? Personality plays a big role. Perfectionists tend to delay out of fear of not doing a task “just right.” Others struggle with decision fatigue—there’s too much going on, so the brain shuts down when it has to prioritize.

Then there’s executive dysfunction, common in people with ADHD or trauma histories, where the brain has difficulty organizing and initiating tasks, even ones the person wants to do.

Trauma and chronic stress are especially critical factors. If you’ve grown up in an environment where mistakes were punished harshly or where success felt unattainable, your brain may have developed a defensive strategy—put it off. Delay. Avoid the discomfort of feeling like a failure. These habits are often wired into us through years of experience, not mere disinterest.

In one of my favorite pieces of writing on this topic, Dr. Devon Price, author of Laziness Does Not Exist, explains: “We are failing to understand what looks like procrastination, but is actually a normal reaction to mental overload, fear, or emotional fatigue.” That idea changed the way I talk about procrastination—not just with others, but with myself.

So how do we stop?

How do we stop dragging our feet on the very things we care about?

First, we have to name the feeling we’re trying to avoid. Most procrastination is emotional. Are you avoiding the fear of failure? The discomfort of getting started? The feeling of not being good enough? Neuroscience shows that when we label our emotions—literally say to ourselves, “I’m feeling anxious” or “I’m overwhelmed”—we reduce activity in the amygdala, the brain’s fear center, and activate the prefrontal cortex, giving us more control.

Second, break the task down. The brain hates ambiguity. “Write the report” sounds overwhelming. But “open the laptop,” “create a title page,” “write one paragraph”—those are manageable. When we reduce the size of the task, we reduce the threat.

Third, use what psychologists call “implementation intentions.” Instead of vague plans like “I’ll do it later,” try, “At 9 a.m., I’ll sit at the table and spend 10 minutes organizing my notes.” Research shows this kind of specificity increases the likelihood of follow-through by over 200%.

Another powerful tool is the “five-minute rule.” Tell yourself you only have to do the task for five minutes. Often, starting is the hardest part. Once we’re in it, momentum takes over. Action breeds more action.

But perhaps the most important step is compassion. Shame fuels procrastination. The more we beat ourselves up for not doing something, the more emotionally overwhelmed we become—and the more likely we are to delay again. What we need is curiosity. What’s really going on here? What’s this resistance trying to tell me?

In my own life, I’ve found that the sooner I can acknowledge that I’m procrastinating—and get curious instead of critical—the sooner I can move. Not from pressure. But from understanding.

Because here's the truth: procrastination is normal. It's human. But if we let it run unchecked, it becomes a lifestyle—one that costs us peace, progress, and possibility.

So no, you don’t need to overhaul your life today. You just need to take one honest step forward. Open the email. Write the sentence. Make the call.

As writer Anne Lamott once said, “Almost everything will work again if you unplug it for a few minutes… including you.”

Give yourself space. Then get started.

— Troy Rienstra