Procrastination: Unraveling the “I’ll Do It Later” Maze

By Dr. Wil Rodríguez

TOCSIN Magazine

Let’s Talk About That Thing We All Do (But Hate Admitting)

Hey, let’s start with honesty here. Right now, as you’re reading this, is there something else you should probably be doing instead? Maybe it’s that work project sitting on your desk, the phone call you’ve been avoiding for weeks, or perhaps cleaning out that closet that’s become a black hole of forgotten belongings?

If you just felt a little ping of guilt or recognition, welcome to the club. You’re about to read an article about procrastination, and I’m willing to bet good money that reading this article might actually be a form of procrastination itself. The irony isn’t lost on me—and it shouldn’t be lost on you either.

But here’s the thing: that uncomfortable feeling you just experienced? That’s exactly where we need to start. Because procrastination isn’t just about being “lazy” or “lacking willpower”—those are the lies we tell ourselves. It’s something much deeper, much more human, and frankly, much more fixable than you might think.

Let me ask you something personal: When was the last time you felt genuinely proud of completing something important? Not the quick dopamine hit from finishing a Netflix series or scrolling through social media, but that deep, satisfying feeling of accomplishment that comes from doing something that actually mattered to you?

If you’re struggling to remember, you’re not alone. And that’s precisely the hidden cost of procrastination that nobody talks about—we’re not just delaying tasks, we’re delaying our own sense of fulfillment and self-worth.

So What’s Really Going on Here?

Look, I could throw a textbook definition at you right now, but let’s keep it real. You already know what procrastination is—you’ve lived it. It’s that moment when you know exactly what you need to do, you know it’s important, you know you’ll feel better once it’s done, and yet… you find yourself reorganizing your desk drawer instead.

Sound familiar? Here’s what I want you to understand: your brain isn’t broken. You’re not fundamentally flawed. What’s happening is actually a perfectly normal battle between two parts of your brain that want completely different things.

Picture this: one part of your brain (let’s call it the “Future You” voice) is sitting there with a clipboard, making sensible plans and thinking about long-term consequences. Meanwhile, another part (the “Right Now You” voice) is like a toddler in a candy store, demanding immediate gratification and wanting to avoid anything that feels uncomfortable or hard.

The “Right Now You” voice is incredibly persuasive. It whispers things like, “Just five more minutes on social media,” or “You’ll be more creative if you wait until you’re really in the mood,” or my personal favorite, “You work better under pressure anyway.”

But here’s what that voice doesn’t tell you about the real consequences—and trust me, they’re bigger than just missed deadlines.

The Hidden Costs Nobody Warns You About

Let’s talk about what procrastination really costs you—and I’m not just talking about late fees or missed opportunities, though those sting too.

Your Relationship with Yourself Takes a Hit

Every time you break a promise to yourself (“I’ll definitely start tomorrow”), you’re eroding your own trust. Think about it: if a friend kept breaking plans with you, you’d eventually stop counting on them, right? Well, when you consistently don’t follow through on your own commitments, you start to lose faith in your own word. This isn’t just disappointing—it’s quietly devastating to your self-confidence.

The Anxiety Monster Gets Bigger

Here’s something interesting: the longer you avoid something, the scarier it becomes in your mind. That email you need to send? By day three, it feels like you’re about to defuse a bomb. That project you’ve been putting off? It’s grown into this enormous, overwhelming beast that’s way worse in your imagination than it would ever be in reality.

I see this all the time in my practice. People come to me convinced they’re facing insurmountable problems, when often they’re dealing with tasks that could be completed in a few focused hours. But procrastination has a way of turning molehills into mountains.

Your Sleep Pays the Price

Ever lie awake at 2 AM with your brain helpfully reminding you of everything you didn’t do that day? That’s procrastination’s favorite time to throw its guilt party. The mental load of unfinished tasks doesn’t just disappear when you go to bed—it follows you there, disrupting your rest and making you less equipped to handle tomorrow’s challenges.

Relationships Suffer Too

When you’re constantly behind on things, you’re not fully present with the people who matter. You’re the person checking emails during dinner, distracted during conversations, or canceling social plans because you “really need to catch up on work” (that you’ve been avoiding for weeks).

So why does this happen? Let’s dig into the real reasons—and I promise you, it’s more interesting than you think.

The Real Reasons We Put Things Off (Spoiler: It’s Not What You Think)

The Perfectionist’s Paradox

Let me paint you a picture: You want to write the perfect email, so you draft it in your head seventeen different ways. None of them sound quite right, so you decide to come back to it when you’re feeling more articulate. Days pass. The email becomes this monument to your inadequacy, sitting there in your mental to-do list, growing more intimidating by the hour.

Does this sound like laziness to you? Because it doesn’t to me. This sounds like someone who cares so much about doing well that they’ve paralyzed themselves with their own high standards. If you’re a perfectionist procrastinator, your problem isn’t that you don’t care enough—it’s that you care too much.

The “What If I’m Not Good Enough?” Fear

Here’s something vulnerable I’ll share: some of the most procrastination-prone people I know are also some of the most talented. They put things off because, deep down, they’re terrified of discovering they’re not as capable as everyone thinks they are.

It’s safer to have people think you didn’t try than to try your best and have it not be good enough. At least when you procrastinate, you have an excuse. But when you give something your all and it still falls short? That hits different.

When Your Brain Just Works Differently

Now, I need to address something important here. Sometimes procrastination isn’t about fear or perfectionism—sometimes your brain is literally wired differently. If you have ADHD, depression, or anxiety, what looks like procrastination to the outside world might actually be your brain struggling with executive function, motivation, or emotional regulation.

This isn’t an excuse—it’s an explanation. And understanding the difference can be life-changing when it comes to finding strategies that actually work for your specific situation.

The Energy Equation

Sometimes we procrastinate simply because we’re running on empty. When you’re exhausted, overwhelmed, or emotionally drained, even small tasks can feel impossible. Your brain isn’t being difficult—it’s trying to preserve the little energy you have left.

The question isn’t always “How do I stop procrastinating?” Sometimes it’s “How do I take better care of myself so I have the capacity to tackle what’s important?”

The Overwhelm Factor

Let’s talk about what happens when your to-do list looks like a novel. When we’re faced with too many competing priorities, our brains sometimes just… shut down. It’s like a computer that freezes when too many programs are running at once. This isn’t weakness—it’s your nervous system trying to protect you from complete overload.

The Meaning Gap

Sometimes we procrastinate because, deep down, we can’t figure out why something matters. When tasks feel arbitrary or disconnected from our values, it’s natural for our brains to resist them. Your procrastination might be trying to tell you something important about what you actually care about.

You’re Not Alone in This (The Numbers Might Surprise You)

Before we dive into solutions, I want you to know something that might make you feel a little better about yourself: you are definitely not alone in this struggle.

Research shows that about 20-25% of adults are chronic procrastinators. But here’s the kicker—among college students, that number jumps to 80-90%. And if we’re talking about occasional procrastination? Nearly everyone does it.

Think about that for a moment. This thing you might be beating yourself up about, this pattern you might think makes you uniquely flawed—it’s actually one of the most universally human experiences there is.

The digital age hasn’t exactly helped either. We’re checking our phones about 96 times per day (yes, really), and each notification is a potential rabbit hole that can derail our best intentions. We’re living in an environment specifically designed to fragment our attention, and then we wonder why sustained focus feels so difficult.

Here’s what’s particularly interesting: procrastination affects high achievers just as much as everyone else. In fact, some studies suggest that highly intelligent, creative people might be more prone to procrastination because they can see all the different ways something could be done, making it harder to just pick one approach and start.

But here’s what I find hopeful: the same research shows that procrastination tends to decrease as we get older and develop better strategies for managing ourselves. In other words, this is a learnable skill, not a fixed personality trait.

When Should You Actually Worry?

Now, let’s get real about when procrastination stops being a quirky human tendency and starts being a problem that deserves professional attention.

You might want to reach out for help if you notice that procrastination is:

• Making you consistently miss important deadlines that affect your job, relationships, or health

• Causing you significant emotional distress—we’re talking about shame spirals that last for days, panic attacks about unfinished tasks, or depression linked to feeling chronically behind

• Creating a domino effect where avoiding one thing leads to avoiding everything else

• Coinciding with other changes in your mood, sleep, appetite, or energy levels

• Interfering with your ability to maintain relationships or take care of basic responsibilities

• Leading to financial consequences, health problems, or legal issues

If you’re reading this and thinking, “Wow, that’s exactly what’s happening to me,” please know that help is available, and seeking it is a sign of strength, not weakness.

Sometimes what looks like procrastination is actually a symptom of something bigger—depression, anxiety, ADHD, or even just being in a life situation that’s genuinely overwhelming. A professional can help you figure out what’s really going on and develop a plan that addresses the root causes, not just the symptoms.

Who Can Actually Help You With This?

Okay, so you’ve decided you want to tackle this thing. Good for you! But where do you even start? Let me walk you through your options, and I promise I won’t make this sound scarier than it needs to be.

Talking to a Psychologist

If your procrastination feels tied to deeper patterns—like perfectionism, anxiety, or that nagging voice that tells you you’re not good enough—a clinical psychologist might be your best bet. They specialize in something called cognitive-behavioral therapy (CBT), which is basically a fancy way of saying they’ll help you notice the thoughts that keep you stuck and teach you how to think differently.

I work with people like this all the time, and honestly? It’s some of the most rewarding work I do. There’s something beautiful about watching someone realize they’ve been carrying around beliefs about themselves that simply aren’t true.

When Medication Might Help

Sometimes procrastination is a symptom of something bigger—ADHD, depression, or anxiety disorders. If you suspect this might be you, talking to a psychiatrist can be incredibly helpful. I know the idea of medication can feel intimidating, but for some people, it’s like finally getting glasses when you’ve been squinting your whole life.

ADHD, in particular, can make tasks that require sustained attention feel nearly impossible. Depression can sap your energy and motivation to the point where even small tasks feel overwhelming. Anxiety can make you so worried about doing something perfectly that you never start at all.

Life Coaches: Your Personal Cheerleader with a Game Plan

If your procrastination is more about habits and systems than deep emotional stuff, a life coach might be perfect. They’re like having a personal trainer, but for your productivity. They’ll help you set up systems, keep you accountable, and celebrate your wins along the way.

The best coaches don’t just give you generic advice—they help you figure out what specifically works for your brain, your lifestyle, and your goals.

The Power of People Who Get It

Don’t underestimate support groups—both in-person and online communities can be game-changers. There’s something powerful about talking to people who truly understand what you’re going through. Sometimes just hearing “I do that too!” can be incredibly healing.

Online communities like Reddit’s procrastination support groups, or apps like Focusmate (where you work alongside others virtually) can provide both accountability and camaraderie.

Practical Strategies That Actually Work (I Promise)

Alright, here’s where we get into the good stuff—the strategies that can actually make a difference. But before I share these, I want to set realistic expectations. You’re not going to transform overnight, and that’s okay. We’re aiming for progress, not perfection (see what I did there?).

The Two-Minute Magic Trick

Here’s a simple rule that can change your life: if something takes less than two minutes, just do it right now. Reply to that text. File that document. Put the dishes in the dishwasher.

I know it sounds almost too simple, but here’s why it works: it prevents small tasks from turning into mental monsters. Plus, you get those little hits of accomplishment that fuel momentum.

The key is being honest about what actually takes two minutes. Checking email? That’s not two minutes—that’s potentially an hour-long rabbit hole. But responding to one specific email? That might actually be two minutes.

Breaking Things Down (No, Smaller Than That)

When I tell people to break tasks into smaller pieces, they usually nod and then create subtasks that are still way too big. Let me give you an example:

Instead of “Clean the house” (overwhelming) or even “Clean the living room” (still pretty big), try “Put all the books back on the shelf” or “Clear off the coffee table.”

The goal is to make the first step so small that it feels almost silly not to do it. Once you start, momentum often carries you further than you planned.

I had a client who was avoiding organizing her entire home office. We broke it down to “Put five pieces of paper in the filing cabinet.” She ended up organizing the whole thing that day because starting removed the mental barrier.

The Pomodoro Method (Your New Best Friend)

Work for 25 minutes, then take a 5-minute break. That’s it. That’s the whole method.

Why does this work? Because 25 minutes feels doable, even for the most procrastination-prone brain. You’re not committing to hours of work—just 25 minutes. And knowing there’s a break coming makes it easier to stay focused.

During those 25 minutes, you’re not allowed to do anything else. No checking email, no “quick” social media breaks, no suddenly deciding to organize your desk. Just the one task.

The breaks are important too—use them to stretch, hydrate, or just breathe. Don’t use them to check social media unless you want to risk falling into a scroll hole.

If-Then Planning (Outsmarting Your Future Self)

Your future self is notoriously bad at making good decisions, so let’s make them now. Create “if-then” plans: “If it’s 9 AM on Monday, then I will work on the presentation for one hour.” “If I finish eating lunch, then I will immediately start the first task on my list.”

This takes the decision-making out of the moment, which is when we’re most vulnerable to procrastination. You’re not relying on willpower or motivation—you’re relying on a plan you made when you were thinking clearly.

Design Your Environment (Make It Easier to Succeed)

Look around your workspace right now. How many potential distractions do you see? Your phone? Social media bookmarks? That interesting book that’s definitely more appealing than your current task?

Here’s the thing: willpower is overrated. It’s much easier to remove temptations than to resist them every single day. Put your phone in another room. Use website blockers. Create a space that’s designed for success, not distraction.

This goes beyond just removing distractions. Make the things you want to do easier. Lay out your workout clothes the night before. Keep healthy snacks visible and junk food hidden. Set up your workspace so everything you need is within reach.

The Self-Compassion Game-Changer

Now, this might be the most important strategy I share with you: stop being so mean to yourself.

I know, I know. You think that harsh inner critic is motivating you, keeping you accountable. But here’s what research actually shows: self-compassion is way more effective at reducing procrastination than self-criticism.

When you mess up (and you will, because you’re human), try talking to yourself like you would talk to a good friend. Instead of “I’m such an idiot for putting this off again,” try “This is hard, and I’m struggling, but I can try again.”

It sounds touchy-feely, but I promise you, this shift can be life-changing. Self-criticism puts your brain in threat mode, which makes it even harder to take action. Self-compassion keeps you in learning mode, where change is actually possible.

Beyond the Basics: Deeper Healing Approaches

Sometimes we need to go deeper than productivity hacks. If you find that your procrastination is tangled up with anxiety, perfectionism, or old patterns that go way back, these approaches might help.

Mindfulness: Getting Present with Your Patterns

Before you roll your eyes at me suggesting meditation, hear me out. Mindfulness isn’t about emptying your mind or sitting perfectly still for hours. It’s about noticing what’s happening in your brain without immediately trying to fix it.

When you feel the urge to procrastinate, instead of automatically scrolling through your phone, pause. Notice what you’re feeling. Is it anxiety about the task? Boredom? Fear of not being good enough? Just noticing, without judgment, can give you back some choice in the moment.

You can start with just three minutes a day. Sit quietly, breathe normally, and when your mind wanders (it will), gently bring your attention back to your breath. That’s it. You’re building the muscle of noticing without reacting.

Challenging Those Sneaky Thoughts

Your brain is constantly telling you stories, and a lot of them aren’t true. Stories like “I have to do this perfectly” or “If I can’t do it well, I shouldn’t do it at all.”

Try this: when you catch yourself thinking something that’s keeping you stuck, ask yourself, “Is this thought helpful? Is it true? What would I tell a friend who was thinking this?”

Often, just questioning these automatic thoughts is enough to loosen their grip on you. You don’t have to believe everything you think.

Connect to What Really Matters

Sometimes we procrastinate because we’ve lost sight of why something matters. Take a step back and ask yourself: How does this task connect to something you actually care about? How does finishing this move you toward the kind of life you want?

That boring report might be a step toward a promotion that gives you more flexibility to spend time with family. That difficult conversation you’ve been avoiding might be how you create a more honest and fulfilling relationship.

When you can connect daily tasks to your bigger values and goals, they stop feeling like arbitrary obligations and start feeling like steps toward something meaningful.

Movement and Relaxation

Your body holds stress and anxiety, and sometimes procrastination is your nervous system’s way of saying “I need a break.” Regular movement—whether it’s walking, dancing, or just stretching—can help discharge that nervous energy.

Physical activity also increases blood flow to the prefrontal cortex, the part of your brain responsible for executive function and self-control. In other words, exercise literally makes it easier to resist procrastination.

Progressive muscle relaxation can also be incredibly helpful. Tense and then relax each muscle group in your body. It sounds simple, but it can literally change your physiological state and make tasks feel less overwhelming.

Start Small, Build Momentum

Here’s something I see all the time: people try to solve their procrastination problem by taking on even bigger challenges. Don’t do this to yourself.

Start with something small that you can definitely accomplish. Reply to one email. Organize one drawer. Make one phone call. Success builds on success, and sometimes you need to prove to yourself that you can follow through before tackling the bigger stuff.

The Power of Visualization

Spend a few minutes visualizing yourself successfully completing a task. But don’t just imagine the end result—imagine the process. See yourself sitting down, starting the work, working through challenges, and finishing.

Your brain can’t tell the difference between imagined and real experiences, so visualization actually creates neural pathways that make the real thing easier.

Building a Life That Works (The Long Game)

Here’s what I want you to understand: overcoming procrastination isn’t about finding one perfect technique and never struggling again. It’s about building systems and habits that make it easier to do the things that matter to you.

Get to Know Your Patterns

Pay attention to when and why you procrastinate. Do you avoid tasks when you’re tired? Overwhelmed? Feeling judged? The more you understand your personal triggers, the better you can prepare for them.

Keep a simple log for a week. When you catch yourself procrastinating, just jot down what you were supposed to be doing and what you were feeling. You might be surprised by the patterns you discover.

Maybe you always procrastinate on creative work in the afternoon when your energy is low. Maybe you avoid difficult conversations when you’re already feeling emotionally drained. Maybe you put off administrative tasks when your workspace is cluttered and chaotic.

Find Your Why

Tasks feel a lot less burdensome when they’re connected to something you actually care about. That boring report? Maybe it’s a step toward a promotion that will give you more flexibility to spend time with your family. That difficult conversation you’ve been avoiding? Maybe it’s how you create a relationship that’s more honest and fulfilling.

Take time to regularly reconnect with your bigger goals and values. Why did you take this job? What kind of life are you trying to create? How do your daily tasks serve those bigger purposes?

Build Your Support Network

You don’t have to do this alone. Whether it’s a friend who checks in on your progress, a professional who helps you work through the deeper stuff, or an online community of people working on similar challenges—support makes everything easier.

Consider finding an accountability partner—someone who’s also working on their own goals and can check in with you regularly. Sometimes just knowing someone will ask about your progress is enough to get you moving.

Celebrate the Small Wins

I’m serious about this one. When you follow through on something, even something small, take a moment to acknowledge it. Text a friend about it. Do a little victory dance. Buy yourself a coffee.

We’re so focused on what we haven’t done that we forget to celebrate what we have done. But those celebrations matter—they train your brain to associate task completion with positive feelings, making it more likely you’ll want to repeat the experience.

Take Care of the Basics

When you’re exhausted, overwhelmed, or running on fumes, everything feels harder than it needs to. Getting enough sleep, eating regularly, moving your body, and managing stress aren’t luxuries—they’re the foundation that makes everything else possible.

Sleep deprivation alone can reduce your self-control by up to 50%. When you’re running on coffee and willpower, procrastination becomes almost inevitable.

Design Your Schedule Around Your Energy

Pay attention to your natural rhythms. Are you most focused in the morning? Most creative in the evening? Most social in the afternoon? Instead of fighting these patterns, work with them.

Schedule your most important or challenging tasks for when your energy is naturally high. Save routine tasks for when your energy is lower. Protect your peak hours fiercely.

Create Buffers and Boundaries

One of the reasons we procrastinate is that we’re constantly operating at capacity, with no room for anything unexpected. Build buffers into your schedule. Underschedule rather than overschedule.

Learn to say no to requests that don’t align with your priorities. Every yes to something unimportant is a no to something that matters.

The Bottom Line (What I Really Want You to Know)

If you take nothing else from this article, please take this: procrastination is not a character flaw. It’s not evidence that you’re lazy, weak, or fundamentally broken. It’s a very human response to stress, fear, overwhelm, or sometimes just having a brain that works differently.

The goal isn’t to become someone who never procrastinates. The goal is to understand yourself better, develop strategies that work for your specific situation, and be gentler with yourself in the process.

Change takes time. You might try something from this article and have it work great for a week, then fall back into old patterns. That’s not failure—that’s learning. Every time you notice yourself procrastinating and make a conscious choice to do something different, you’re building the muscle of conscious choice.

And here’s something that might surprise you: some of the most successful, creative, fulfilled people I know are recovering procrastinators. They’ve learned to work with their brains instead of against them. They’ve developed systems that account for their humanity instead of demanding perfection.

You can do this too. It might not look the way you imagined, and it might not happen as fast as you’d like, but you can absolutely create a life where important things get done without the constant stress and guilt that procrastination brings.

The research is clear: people who understand their procrastination patterns and develop personalized strategies see significant improvements in both their productivity and their wellbeing. This isn’t just about getting more done—it’s about feeling better about yourself and your life.

Remember, procrastination often serves a purpose. Maybe it’s protecting you from failure, giving you time to think, or signaling that something in your life needs to change. The goal isn’t to bulldoze through these signals, but to listen to them and respond thoughtfully.

The first step? Maybe it’s just being willing to try something different. Maybe it’s being a little kinder to yourself. Maybe it’s asking for help. Maybe it’s just acknowledging that you’re human and that this struggle doesn’t define your worth.

Whatever feels like the right first step for you, that’s where you start. Not tomorrow. Not when you feel more motivated. Not when the conditions are perfect. Right now, if you’re ready.

Because here’s the beautiful truth: every moment is a chance to begin again. Every breath is an opportunity to choose differently. And every small step forward is proof that change is possible.

You’ve got this. Really, you do.

Reflection Box: A Personal Note from the Author

You know what’s funny? As I’m putting the finishing touches on this article, I realize I’ve been putting off writing this reflection box for three days. The irony isn’t lost on me—here I am, writing about procrastination while procrastinating on writing about procrastination.

But maybe that’s exactly why I’m the right person to write this piece.

I’ve spent over two decades studying human behavior, working with clients, and conducting research on productivity and motivation. But I’ve also spent plenty of nights lying awake thinking about all the things I should have done that day. I’ve felt that familiar pit in my stomach when I realize I’ve been avoiding something important for way too long.

When I was working on my doctoral dissertation, I became intimately acquainted with every form of productive procrastination known to humanity. I organized my entire apartment, learned to make sourdough bread, and became suspiciously well-informed about obscure historical events—anything to avoid sitting down with my research.

What I learned during that time—both personally and professionally—is that procrastination often comes from our deepest caring, not our lack of it. We procrastinate on the things that matter most because the stakes feel so high. We’d rather have the excuse of not trying than risk discovering our best isn’t good enough.

But here’s what I’ve also learned: your worth isn’t determined by your productivity. You are not the sum of your completed tasks or the weight of your unfinished business. You are a complex, valuable human being who happens to sometimes struggle with getting things done—and that’s okay.

In my practice, I’ve had the privilege of sitting with people as they realize they’re not broken, just human. I’ve watched perfectionist procrastinators learn to embrace “good enough.” I’ve seen people with ADHD develop systems that work with their brains instead of against them. I’ve witnessed the profound relief that comes when someone stops fighting themselves and starts working with themselves.

The truth is, some of my most productive and fulfilled clients are people who used to think they were hopeless procrastinators. They didn’t become different people—they learned to work with who they already were.

To anyone reading this who sees their own struggles reflected in these words: please be patient with yourself. Change is possible, support is available, and you don’t have to figure this out alone. Your procrastination doesn’t make you lazy—it often makes you human, caring, and probably a little overwhelmed by how much you want to do well.

Take it one step at a time. Be kind to yourself along the way. And remember—sometimes the most productive thing you can do is rest.

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