Overcoming Procrastination

Today, I am tackling a topic that I know hits home for a lot of us—overcoming procrastination. You know that feeling, right? When you’ve got a deadline looming, a dream you’re chasing, or even just a sink full of dishes, but somehow you’re scrolling through your phone or reorganizing your sock drawer instead? Yeah, we’ve all been there.

I’m going to dive deep into why we procrastinate, how it’s tied to our past experiences, and—most importantly—how we can start breaking free from it. Hopefully, it resonates with you. So, let’s break it down and get into it.

What’s Really Behind Procrastination?

Procrastination isn’t just about being “lazy” or “unmotivated.” I used to think it was, but the more I’ve reflected on it, the more I’ve realized it’s deeper than that. Depending on the experiences we’ve gone through, our relationship with taking action—or avoiding it—gets shaped in unique ways. It’s like our tolerance for risk, failure, or even success adjusts based on what life’s thrown at us.

Let’s paint a picture. Imagine someone who once went all-in on something big. Maybe it was a passion project, like starting a YouTube channel, launching a small business, or even prepping for a big exam. They poured their heart into it—late nights, endless planning, big dreams. But then, it didn’t work out. Maybe the channel got no views, the business tanked, or they bombed the test despite all their effort. That kind of failure? It stings. It leaves a mark.

Now, fast-forward to the next time they’re facing a new task or goal. There’s this little voice in their head whispering, “What if it flops again? What if I’m not good enough? Why even try?” And just like that, they push the task to tomorrow, next week, or “someday.” Not because they don’t care, but because they care so much about avoiding that pain of failure again. Procrastination becomes like a shield—a way to protect themselves from the risk of getting hurt.

On the flip side, someone who’s never faced that kind of setback might procrastinate for a totally different reason. Maybe they’re used to things coming easy. They’ve always pulled off last-minute miracles, so they don’t feel the urgency to start early. They’re like, “Eh, I’ll figure it out later.” But for those of us who’ve been burned before? Procrastination is less about confidence and more about fear—fear of judgment, fear of not measuring up, or even fear of success, because what if we can’t handle it?

My Own Dance with Procrastination

Alright, let me get real with you for a minute. I’ve had my fair share of battles with procrastination, and I’m not talking about putting off folding laundry—though, yeah, I’m guilty of that too. A couple of years ago, I was working on a creative project that meant the world to me. Let’s just say it was something I wanted to share with the world—think along the lines of a book idea. I was hyped. I had notebooks full of plans, a vision board, the whole nine yards.

But when it came time to actually do the work, I froze. I’d sit down at my desk, open my laptop, and… nothing. Instead, I’d end up scrolling through social media, watching random YouTube videos, or—true story—cleaning my entire apartment just to avoid starting. And deep down, I knew why. I was terrified it wouldn’t be good enough. I was scared people would see it and think, “Who does he think he is?” or worse, that they wouldn’t care at all.

That fear didn’t come out of nowhere. Years earlier, I’d put myself out there with another project—a smaller one, but still something I was proud of. I shared it with the world, expecting at least a little attention, and got… crickets. No likes, no comments, just silence. That silence hit harder than any criticism could’ve. It made me question myself, my talent, my worth. So, when I sat down to work on this new project, that old wound was still there, whispering, “Don’t bother. It’s not worth the risk.”

But here’s the kicker: procrastinating didn’t make me feel better. It just piled on more stress. The deadlines got closer, the guilt got heavier, and I started beating myself up with thoughts like, “Why can’t I just get it together?” Procrastination wasn’t protecting me—it was trapping me in a cycle of anxiety and self-doubt.

The Emotional Weight of Procrastination

Let’s zoom out for a second and talk about how procrastination isn’t just about tasks—it’s emotional. When we put things off, we’re not just delaying work; we’re carrying the weight of that delay. Every time I avoided that creative project, I wasn’t just “not writing.” I was adding to this mental backpack of guilt, shame, and frustration. It’s like every “I’ll do it tomorrow” was another brick in the bag, making it harder to move forward.

And it’s not just about us. Procrastination can affect our relationships, our confidence, even how we see ourselves. Think about it: if you keep putting off calling a friend back, eventually they might think you don’t care. If you keep delaying that workout, you might start feeling like you’re not “that kind of person.” Over time, procrastination doesn’t just hold back our to-do list—it holds back our growth.

But here’s where it gets interesting. Just like our tendency to procrastinate is shaped by our past, so is our ability to overcome it. Those same experiences that make us hesitate—like that failed project or that harsh feedback—can also teach us resilience. They can remind us that we’ve survived disappointment before, and we can do it again. The key is learning to flip the script on how we see those experiences.

How to Break Free from Procrastination

So, how do we actually overcome procrastination? How do we stop letting fear, doubt, or past failures call the shots? I’ve got a few strategies that have helped me, and I hope they’ll spark something for you too.

First, get curious about the “why.” Take a moment to ask yourself, “What’s really stopping me?” Is it fear of failure? Perfectionism? A memory of something that didn’t work out? Naming it takes away some of its power. For me, realizing I was scared of judgment helped me see that my procrastination wasn’t about the task—it was about my mindset. Once I named that fear, it wasn’t as scary anymore.

*By the way, I am currently writing the book and I will let you know when it is ready, so watch out for it.

Second, start ridiculously small. I mean tiny. If you’re procrastinating on writing a report, tell yourself, “I’m just gonna write one sentence.” If it’s about working out, commit to putting on your sneakers first. When I was stuck on that project, I started with, “Just write one bad sentence.” No pressure to make it perfect. And you know what? That one sentence turned into a paragraph, then a page. Momentum is real, and small wins build confidence.

Third, reframe failure as feedback. This one’s a game-changer, but it takes practice. Instead of seeing failure as a dead end, see it as a lesson. That project that flopped years ago? It taught me what didn’t work. It showed me where I needed to grow. Every step forward, even the messy ones, is progress. So, if you start something and it doesn’t go as planned, don’t let it paralyze you. Ask, “What can I learn from this?” and keep going.

Fourth, create a system to stay accountable. This could be a friend who checks in on your progress, a to-do list app, or even a reward system—like treating yourself to coffee after finishing a task. For me, I started setting timers: 25 minutes of focused work, then a 5-minute break. It’s called the Pomodoro Technique, and it’s been a lifesaver for tricking my brain into starting.

And finally, give yourself grace. We’re all human. Some days, you’ll crush your goals. Other days, you’ll binge a show or scroll TikTok for hours. That’s okay. Beating yourself up only makes it harder to start again. What matters is showing up the next day and trying. Overcoming procrastination isn’t about being perfect—it’s about being consistent, even when it’s messy.

A Challenge and Final Thoughts

Before I wrap up, I want to leave you with a challenge. If you’re reading this and thinking, “Man, I’ve been putting off [insert the thing here],” pick one tiny step you can take today. It doesn’t have to be big. Maybe it’s opening that email you’ve been avoiding, writing one line of that essay, or just making a plan for tomorrow. Take that step, and notice how it feels. You might be surprised at how one small action can shift your whole vibe.

Procrastination is like that ex who keeps texting you—it’s familiar, it’s tempting, but it’s not good for you. The more we let it run the show, the more we rob ourselves of the chance to grow, create, and surprise ourselves. But here’s the flip side: every time you push through, even just a little, you’re proving to yourself that you’re stronger than your fears. You’re showing yourself what you’re capable of.

Thanks for stopping by. If you found this helpful, share it with someone who needs a nudge, drop a comment, share your story, or slide into my DMs on socials. Tell me what you’re working on, what you’re procrastinating on, or just vibe with me. I’d love to hear from you. Until next time, keep showing up, keep growing.