We live in a society that equates productivity with success. Everything, from our hobbies to the sports we like, is something that has to be measured and evaluated. That is why, when the topic of procrastination arises, most of us tend to associate it with laziness. And even if we set aside the concept of laziness (which isn’t a bad thing, if we’re being revolutionary here!), procrastination isn’t something to be ashamed of. It isn’t a sign that there’s something wrong with you. This concept is much deeper than just “not feeling like it.” There’s no need to punish yourself for feeling simple human emotions and facing personal struggles; understanding procrastination is the first step to overcoming it. 

Procrastination: The Basics and Manifestations

So, if procrastination isn’t laziness, what is it, then? 

Simply put, it’s an act of delaying tasks even if you know it may lead to negative outcomes. At the center of procrastination is the emotion it focuses on. It is a way of avoiding discomfort. When a task feels scary, overwhelming, or associated with something unpleasant, our brain seeks quick relief by doing something that feels safer — that is, not doing the task. In the moment, it feels right, regardless of the long-term damage. 

Procrastination comes in many forms. You probably know the most common ones, such as putting things aside until the last day before the deadline. However, some forms are less apparent — several Liven reviews shared their experiences that didn’t appear to be procrastination behaviors at first glance. Here are some examples: 

• Spending too much time researching, planning, or gathering materials instead of starting
• Waiting for motivation to do something
• Editing the same paragraph, slide, or email endlessly because it’s “not quite right yet”
• Constantly prioritizing other people’s needs to avoid your own tasks
• Doing easy, low-impact things (like organizing folders) to feel busy while avoiding more difficult work
• Watching motivational videos or reading productivity tips, but not applying them.

They might feel responsible and logical, but procrastination doesn’t have to look reckless. 

The Reasons Behind Our Procrastination

We delay our tasks not because we want to fail. In fact, we dread this. But we are complex beings, and things that (de)motivate us are often unpredictable. 

“I’m Afraid” — Emotional Avoidance

Procrastination is our way of avoiding feelings associated with completing a particular task. Various goals trigger emotions we don’t want to experience (such as fear, shame, or guilt), so we often avoid them altogether. Instead of facing those feelings, our brain chooses the easier route — distraction. For instance, a person who constantly avoids being ashamed of making a mistake in the gym may not train at all. 

Fear of Failure (and Success, too)

You’ve probably guessed this one. Failing and witnessing this, not just imagining it, fills many people with dread. It’s one thing to imagine a 50/50 success rate. But if we fail? We are facing a definite reality. 

We weren’t joking about the fear of success, either. Success means change. We know who we are when the world remains stationary. Who are we if we have the chance to move abroad or take on a higher role within our company? What if we succeed and start dating someone, and what do we have to change in our lifestyle to become a good partner?

Both failure and success can be equally nerve-wracking, and we try to cling to stability, even if it isn’t benefiting us.

Things Have to Be Perfect… Right?

Perfectionism is a common denominator in many procrastinating behaviors. Some people don’t start to do their task at all, while others work on each tiny detail for so long that it looks like stagnation. Perfectionists typically want things to go perfectly; their motto is “do it perfectly or don’t do it at all.” 

Too Much Stuff Going On

Occasionally, our to-do list is just huge. The project or assignment is so complicated that we don’t know where to begin. When a task feels too large or vague, the brain perceives it as a threat. Unclear starting points or too many options create paralysis. Those of us who are always busy know how fleeting the relief of an accomplishment is if it is followed by a wave of other things to do. To us, whether we do something or not makes little difference, so we just get stuck.

Energy? Never Heard of It

Tired people procrastinate too. Sometimes, procrastination is just another way to say, “I can’t do this anymore. I’m tired.” It can be stress, too many tasks to do, or just physical exhaustion. There comes a time when even the easiest things feel impossible. 

Shifting Your Attitude

Dealing with procrastination isn’t simple. Today, we intended to encourage you to look into the possible factors behind your behavior. If you are ready to proceed further, it all begins with shifting your approach to things. Here are the small mindset changes you can try from now on — nothing too serious, we promise! 

• Get curious, not self-critical. Ask yourself what can entice you or what stops you from beginning.
• Don’t jump to the finish line; start small. Enjoy the process without thinking about the result. Just a minor step to get moving is still great.
• Redefine progress. Focus on the things you have accomplished, not the unachievable perfection.
• Respect your emotions. Allow yourself to feel the fear, nerves, or any other emotions that arise when approaching a task.

Conclusion

Procrastination is normal. However, it doesn’t mean you cannot work on the reasons behind it and understand what motivates you to act this way. The more you know and accept yourself, the easier it is to treat yourself as a human being, with kindness and self-compassion. And the person who trusts themselves is the one who will have the resilience to keep moving forward. 

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