Procrastination—it’s something we’ve all heard a lot about, right? From books to podcasts to countless personal development talks, it’s been a hot topic for decades. You might even think it’s just part of being busy and not something you need to worry about. But here’s the thing: have you ever stopped to think how the decisions you make—or don’t make—can shape how you deal with uncomfortable feelings and, ultimately, influence the direction of your life?
Gregg Krech, a pro in Japanese psychology, points out that the average life spans about 30,000 days. When you think about how many days you’ve already lived, it can be a wake-up call to make the most of what’s left. By learning to stop procrastinating, we acknowledge that the time we have is limited, and that we have more control over the lives we create than we think.
It’s easier to avoid things
We’ve all had those days where something feels off, but we can’t quite put our finger on it. Have you ever considered that the deadlines you’ve been dodging or tasks you’ve pushed aside might be weighing on you? The ‘I should’ sitting in the back of your mind, nagging at you about everything you haven’t done—it’s like having a band-aid halfway ripped off. It already hurts, yet you’re refusing to finish it.
Maybe it’s something smaller, like skipping your morning workout or choosing a Netflix marathon over that book you’ve been meaning to pick up. Or maybe it’s a tough conversation you’ve been avoiding with a friend or colleague. We all do it—it’s easier to avoid things and ignore the discomfort. But here’s the thing: eventually, it catches up with us. The question is, do you face it now or let it linger? Do you deal with it and clear your plate, or ignore it and let it build into something bigger?
It’s really a choice, the first option might require more strength in the moment, but it’s definitely the smarter move in the long run. Stop avoiding things and take control of your life. You have the power to feel good about your decisions.
Don’t give into your emotions and take action
It all comes down to the moment we decide to take action. It’s about committing to do something, even when we don’t feel like it. A little planning can help, especially if you’re the kind of person who tends to get swept away by momentary feelings. When you catch yourself thinking, ‘Maybe I’ll do this later‘ or ‘I’m too tired right now,’ that’s the key moment. This is where you decide to stop procrastinating.
When you feel that hesitation, take a quick break. Stand up, grab some water, or do something to break the pattern. You only have a few seconds before your brain talks you out of it and convinces you to stay comfortable. Whether it’s taking out the trash, calling the energy company, or dragging yourself out of bed for the gym, breaking the hesitation is key. You got this!
Tackle the big stuff and understand what’s holding you back
Then there’s the bigger stuff—the things that really matter to you. Maybe it’s a big work project, starting something new, organising an event, or giving a public speech. This is where procrastination gets more complicated than just ‘I don’t feel like it.’ We need to learn how to stop procrastinating by figuring out what’s holding us back. Is it fear of failure, fear of judgment, not knowing where to start, or a desire for everything to be perfect?
As Steven Pressfield puts it in The War of Art: ‘How many pages have I produced? I don’t care. Are they any good? I don’t even think about it. All that matters is I’ve put in my time and hit it with all I’ve got.‘ For those of us who tend to overthink or strive for perfection, this is a game-changer.
Dr. Joseph Ferrari explains that some people procrastinate because they’re more afraid of being judged for their work than of missing a deadline. The fear of being seen as inadequate can be paralysing. We tell ourselves, ‘If I had more time, I could’ve done better,‘ but the real fear is submitting something ‘imperfect.‘ 1 It’s a tough cycle, but it’s one we can break.
Facing the fear of failure
So, how do we move past that fear or ‘analysis paralysis’? Simple: practice. Start small, with things that don’t carry a ton of pressure. When you lower your expectations and practise self-compassion, you’re more likely to keep going, even when things don’t turn out perfectly. The more you practise, the easier it gets. Over time, you’ll build the muscle to tackle bigger challenges with more confidence and less fear.
Imagine this: What would your life look like if you tackled everything you needed to do right away? If you made a decision and took action without all the stress or hesitation? Committing to some internal work and learning how to stop procrastinating sounds pretty amazing, right? If you feel stuck in a cycle of indecision, just remember—you can always pivot. To overcome the fear of failure, you have to jump right in. Every decision leads to the next, and you don’t have to wait until everything is perfect to start moving forward.
Start doing what you dread today
The truth is, the longer you wait, the heavier the task feels. Procrastination might feel like a safe haven, but in reality, it steals your peace of mind and limits your potential. It also adds on an unnecessary stress you don’t deserve. Taking the first step—no matter how small—is often the hardest but most liberating part of the journey. Start with something that’s been weighing on you, even if it’s just one action. Don’t wait for the perfect time or the perfect mood—it might never come.
Remember, if it’s perfectionism that’s holding you back, you are not alone in this. Everyone is facing some kind of fear and most of us are concerned about ‘what will other people think’. The key is to move past this and take that step anyway. We all try, learn, and figure out what works best for us. And when you’re fed up with how things are going, that’s often the best time to start.
- Listen to Mel Robbins podcast, ep. ‘The Only Way to Stop Procrastinating, According to the World’s Leading Expert (It’s Not What You Think)’ for the full interview. ↩︎
