Overcoming Procrastination: How to Reclaim Focus and Protect Your Wellbeing
by Marion Hewitt | 1 November 2025
How often do you find yourself scrolling through your phone, reorganising your inbox, or making yet another cup of tea instead of tackling a task you know needs doing?
An avoidance action I use is tidying my desk, and I have learnt that it is sometimes a sign of procrastination. The momentary distraction feels harmless and may even be productive but there is an underlying reason for the action.
If you have ever wondered how to stop procrastinating or why it happens, you are not alone.
Procrastination isn’t about being lazy or having poor time management. It’s the act of delaying an intended course of action despite knowing there will be negative consequences. Psychologists define it as a form of self-regulation failure, when we put things off not because we don’t care, but because we’re trying to manage how we feel in the moment. According to research procrastination is often an attempt to avoid uncomfortable emotions such as anxiety, uncertainty, or self-doubt. Honest self-reflection usually identifies that there was something about the task that should have been prioritised that took us outside our comfort zone.
The relief we get from postponing something important is short-lived. I have recognised that the stress I put myself through by delaying is often greater than the stress of completing the task.
Procrastination is something almost all of us experience, yet its impact runs deeper than we often realise. Beyond lost time or delayed progress, procrastination can quietly chip away at our confidence, raise our stress levels, and even affect our overall wellbeing.
Why Procrastination Affects Mental Health and Wellbeing
Procrastination is more emotional than logical. In the short term, it soothes discomfort, but in the long term, it creates a cycle of guilt, pressure and frustration. As psychologist Sirois found, chronic procrastinators report higher stress and lower wellbeing because avoidance prevents closure and progress.
Those unfinished tasks can occupy mental space, disturb sleep, and leave us feeling constantly behind. Over time, this undermines our sense of competence and autonomy which are two psychological needs identified by Deci and Ryan (2000) as essential for wellbeing and motivation.
The Hidden Fear Behind Procrastination and Understanding the Comfort Zone
When we procrastinate it is generally not the task itself we are avoiding but the emotions attached to it. For many people procrastination reflects a fear of moving beyond our comfort zone. That might mean fear of failure, fear of judgment, or even fear of success. Adam Grant describes this as ‘the discomfort that comes with growth.’ He identified that stepping into something new requires a willingness to experience this discomfort and uncertainty. Procrastination can be a way of clinging to the familiar, even when it no longer serves us. It keeps us in a safe, predictable space but it also prevents the satisfaction and confidence that come from progress.
When we understand procrastination as a sign that we’re stretching beyond our comfort zone, it changes from a barrier into a prompt to take a small step forward.
How Self-compassion Helps Overcome Procrastination
Self-criticism fuels procrastination. When we criticise ourself for our avoidance the task can feel even heavier. Research found that people who respond to setbacks with self-compassion are more motivated to improve their performance. This is relevant to procrastinating as forgiving yourself for the delay can free up the mental energy you need to move forward.
The ‘Two-minute Rule’ developed by Allen (2001) as a productivity hack says if a task takes less than two minutes when we identify it, we should just do it rather than adding it to a list or planning when to do it. This is relevant to procrastination as if we action something it often triggers momentum, giving us a psychological nudge known as ‘activation energy.’
Another strategy is clearly planning intentions. Research identified that ‘if-then’ intentions, for example ‘If it’s 9 a.m., then I’ll spend 15 minutes working on the report’, dramatically increases follow-through. These cues reduce decision fatigue and help bypass the emotional resistance that leads to delay. Setting up reminders can reinforce intentions.
Shifting from Perfectionism to Progress
Procrastination can be greater when we are under pressure or have perfectionism tendencies. The more we focus on flawless outcomes, the harder it becomes to start. Shifting focus to progress creates space for learning and curiosity. Consider what the first step looks like, even if not perfect. When we focus on progress rather than mastery then the discomfort and fear lessen.
Sometimes we procrastinate because we’re exhausted or overwhelmed. If we don’t have the resources to do something we will likely avoid it. Motivation and energy are closely linked as without rest, food, or boundaries, even small tasks can feel insurmountable. Looking after yourself is one of the most powerful ways to reduce procrastination and protect mental health.
Reclaiming Control by Small Steps to Beat Procrastination
Overcoming procrastination isn’t about becoming relentlessly productive. It’s about reclaiming control over your actions. When you act, even in small ways, you build trust in yourself and begin to see progress. Moving from avoidance to action will strengthen confidence and nurture wellbeing.
Moving beyond our comfort zone does not require major jumps into the unknown but identifying how to take one manageable step. Each action becomes evidence that you can do hard things, even when they feel uncomfortable.
Take a few minutes to reflect on how and when you are at your most energised and therefore more likely to feel able to overcome the discomfort. Perhaps you commit to doing an avoided task first before anything else, or maybe you are better doing some that energises you and then will feel more resourceful to complete other tasks. I have learnt that my best approach is to start the day on a task I enjoy and energises me, I am then in a more positive energised state to do things that I find uncomfortable.
Creating momentum
If procrastination has been holding you back, start small. Choose one task you’ve been delaying and take the first step today. Taking action however small, gently shifts you from stuck to moving forward.
Notice how it feels to take that first step without pressure or perfection. Each small action is a quiet reminder that progress is what matters and that caring for your wellbeing includes easing the weight of what you’ve been avoiding.
#OvercomingProcrastination #WellbeingAndPerformance #PositivePsychology #SelfCompassion #ProgressNotPerfection
Call 07980 513646 or send us an email marionhewitt@proteasolutions.co.uk
Another great blog, thank you.