Procrastination — Why We Put Things Off (and How to Break Free, One Step at a Time)

😅 Why We Procrastinate (Even When We Know We Shouldn’t)

You have a call to make. A report to finish. A super basic task to do...
But you just can’t get started.

So, you scroll through Instagram. Check your email. Organize your pens. Start a load of laundry. Anything but that one task. 😬

Sound familiar? You’re not the only one.

👉 80 to 95% of people procrastinate sometimes
👉 Around 20% do it chronically (Steel, 2007)

But here’s the thing: it’s not about being lazy.
Procrastination is often an unconscious strategy to avoid emotions.

🔍 It’s All in the Mind (Especially in the Emotions)

According to CBT (Cognitive Behavioral Therapy), procrastination isn’t a character flaw—it’s emotional self-defense.

Usually, it happens for one of two reasons:

1. We’re avoiding a task that feels unpleasant

👉 Boring, stressful, exhausting, gross…
Example: doing your taxes, cleaning the basement, calling your insurance provider

2. We’re scared we won’t be good enough

👉 Fear of failure, judgment, or disappointment
Example: writing a speech, asking for a raise, starting a new project

In both cases, your brain takes the easy way out: do something else.
And short term? It works—a little too well.

🔁 The Trap of “Instant Relief”

Procrastinating gives us a quick hit of relief.
We tell ourselves: “Phew, I don’t have to deal with that right now.”

This becomes a mental reward.
Your brain logs the avoidance as a win.

🧠 This is called negative reinforcement:

“I avoided something uncomfortable → I feel better → I want to do that again.”

The more we do it, the more we reinforce it.
And just like that, we’re stuck in a loop.

🛠️ 3 Gentle CBT Tools to Stop Procrastinating

✅ 1. Take the Smallest Possible Step

It sounds too simple—but it really works.
Break the task down into tiny pieces. Keep going until one of them feels easy.

This is called micro-action planning in CBT.

Examples:

• Need to write a report? Start with the title.
• Need to tidy up? Just clear out one drawer.
• Need to call a client? Open your calendar and pick a time.

👉 Your brain fears the mountain—not the first step. So start there.

🎁 2. Reward Your Brain the Right Way

Procrastination “works” because avoidance feels good.
So let’s give your brain a better reason to take action.

After each step, give yourself a small reward.

Ideas:

🍫 A piece of chocolate
📺 One episode of your favorite show
☕ A quiet coffee break
🧘 A quick MindDay meditation
🎮 10 minutes with your favorite app

💡 For bigger projects, set mini-rewards along the way.

💬 3. Ask: “What Am I Really Avoiding?”

Pause and ask yourself:

“What am I actually trying to avoid here?”

You might be surprised.
Often, it’s not the task—it’s the emotion it brings up.

👉 Boredom, fear of messing up, mental overload, control issues, fear of conflict…

🧠 The more clearly you name the feeling, the less power it holds.
CBT calls this emotional awareness.

💡 Use the MindDay journal or emotion tracker to practice this daily.

🌿 A Quick MindDay Ritual to Get Moving

Before starting a task you tend to put off, try this:

1. Close your eyes for 10 seconds
2. Inhale deeply through your nose
3. Exhale slowly through your mouth
4. Ask yourself:
   👉 “What’s the smallest step I can take right now?”
5. Do it
6. Give yourself a reward

This kind of ritual rewires your brain.
It links the task to calm and satisfaction—not fear or stress.

📲 Let MindDay Give You a Boost

You don’t have to push yourself—you just need the right tools.

With MindDay, you can finally get started (even when you don’t feel like it):

🎯 5-minute guided routines to help you begin
✍️ A journal to explore what’s holding you back
🧠 Self-therapy sessions to tackle fear of failure and avoidance
🎧 Meditations to build motivation and momentum

👉 Try MindDay for free and start taking back your day—one step at a time.

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