Why Can’t I Stop Procrastinating? How to Manage Procrastination

Why can’t I stop procrastinating? Procrastination is something everyone experiences at some point. Some more than others. 

We get it. We have bouts of procrastination and can start beating ourselves up when it’s the last thing we deserve. 

We’re going to tell you about the science behind procrastinating, why it happens, and how to face this frustrating problem. 

Why Can’t I Stop Procrastinating?

It’s Sunday evening. You’re lying on the couch counting all the tasks you piled up for the weekend. It’s already late, and you still haven’t gotten to them.

You tell yourself you’ll divide them and tackle them on the weekdays. Now, you become extremely frustrated and anxious for not getting them done.

If this sounds like you, don’t worry. You’re not alone.

Procrastination is a problem we’ve all faced at some point in time. In fact, 20% of the population are habitual procrastinators.

But instead of having negative feelings toward yourself, why not break the science behind the primary causes of procrastination—and look for useful strategies to combat the problem? 

If you’re like us, doing something about it, anything, is often the first step in feeling more accomplished.

Let’s figure it out together! 

Why Do We Procrastinate?

There are many things in life that we don’t want to do, but there are also things that we need to do. Let’s talk about why procrastination happens first. 

Lacking Confidence 

The burden of a difficult task (or too many tasks piled up) makes people feel unconfident in their abilities. When you don’t believe in yourself and are low on self-efficacy, you’re less likely to start a task, let alone finish it. 

Fear & Anxiety 

You might be anxious about a diagnosis, so you continue putting off an appointment. Or you may be afraid of embarrassment, so you avoid scheduling a meeting or presentation. 

Such fears and social anxiety come together to pump your procrastination. 

Perfectionism

Desiring perfect results for a job may be the reason for procrastination. You might delay a task until you find a better idea or feel more capable of doing the task—even though ideas and perfection come with practice and trying. 

Overestimate & Underestimate Time

You overestimate the time you have left and underestimate the time it will take to complete a task as simple as laundry—and you’re then stuck in a frustrating cycle of procrastination. 

Present Bias

Present bias means people are more drawn to things with immediate gratification than long-term rewards. This is why we often find satisfaction in allowing ourselves to relax in the moment instead of being productive and enjoying fulfillment in the long term. 

Health Issues 

While procrastination in itself isn’t a mental illness, it is often caused due to other underlying conditions, such as depression, ADHD, and OCD.

You may lack the energy, feel easily distracted, or experience self-doubt, which keeps you from being productive. 

How to Deal with Procrastination

So, we know the reasons why procrastinating happens. You’re still asking yourself, “Why can’t I stop procrastinating?” Let’s deal with it. 

Practice Self-Compassion

Don’t go hard on yourself; more importantly, don’t compare yourself to others.

Have you read Comparisonitis: How to Stop Comparing Yourself to Others and Be Genuinely Happy? If not, you should.

Tell yourself that you can still get back on track even if you’ve wasted time. And don’t forget to give yourself a pat on the back when you get something done—or even better, reward yourself with your favorite distractions. 

Plan the Day Before It Starts 

Spare a few minutes every night to plan for the next day.

Go with the 3-list rule: OBT (one big thing, such as a project you want to make progress on), NMWs (no matter whats, such as exercise and spending time with family), and MT (miscellaneous tasks that will possibly pop up through the day).

I (Shannon) use my Rocketbook each evening and throughout the next day. I write my list according to the 3-list rule and cross each task off when I accomplish them. It makes me feel better.

The act of taking a pen and crossing it off feels just as good as getting the task done. This is one of the key solutions for us to stop procrastinating. There is motivation in getting the list completed.  

Take Baby Steps 

When you are trying to stop procrastinating, don’t bite off more than you can chew. Break bigger tasks into smaller steps and tackle each step one at a time.

For example, rather than dedicating three hours to cleaning the entire house in one go, create a flexible cleaning schedule. This way, you can focus on cleaning a different room each day, making the task more manageable and less overwhelming.

Remove Distractions

Be it the TV or your phone, it is important to get rid of every and any distraction before getting to that attention-demanding job. 

Don’t Limit Yourself 

Don’t limit yourself to hard and fast procrastination-combating rules—try different ideas to see what works for you. If you want to stop procrastinating, you don’t want to be angry with the methods.

• Use rewards after every few tasks, not just at the end of a week. 
• Adjust your environment to keep yourself focused. I use the Pomodoro method to stay focused and then reward myself with a break after the period. You can also look at other productivity and time management methods. 
• Choose the task you want to do first. Do you want to get rid of the most unpleasant task first? Read Eat That Frog! for more on that method.  
• Pay attention to thoughts of procrastination and do your best to resist the urge.
• Enlist external help, for example, by posting your goals on social media and asking your friends to hold you accountable. If you are able, hire a virtual assistant to help you with tasks you can delegate. 

Take Control of Your To-Do List

If you have taken anything away from this blog post on stopping procrastination, it is that you must take control of your tasks.

Whether it is a to-do list, a project, or simple household chores, control the things you can control. 

Turn off your phone. Designate a time frame for yourself and get it done. Allowing something or someone else to control your schedule will allow your mindset to begin procrastinating. Don’t allow it. You control your schedule. No one else does. 

FAQs | Frequently Asked Questions