
Why We Procrastinate & How to Overcome It
Social media has indeed become one of the biggest crutches for procrastination. Its endless stream of content, from short videos to news updates, provides an easy escape from tasks that feel overwhelming or unpleasant. The design of these platforms, featuring infinite scrolling, notifications, and algorithm-driven content, keeps users engaged far longer than they originally intended.
It’s so easy to lose yourself online, scrolling for hours without realising how much time has passed.
Many people turn to social media as a way to avoid discomfort, whether it’s anxiety about starting a difficult task, fear of failure, or simple boredom. While social media isn’t the sole cause of procrastination, it has amplified the problem by making distractions more accessible and addictive.
Start to give yourself boundaries
To regain control, setting boundaries, such as app blockers, time limits, or designated “phone-free” work periods, can help break the habit. Ultimately, self-awareness is key. Noticing when and why you’re reaching for your phone can help you shift towards healthier, more intentional productivity habits. This will take time so a level of compassion towards yourself is key.
Developing self-awareness takes practice, but it can help you break free from procrastination.
Procrastination often feels like an internal battle – one part of us wants to act, while another resists. Instead of forcing through the resistance, try understanding it with compassion. This can be tricky if you are not aware of parts of yourselves – so try this:
step back and become aware of your thoughts and the feelings in your body.
How is your breathing?
Are you finding it hard to take a deeper breath?
Are your thoughts less than positive, critical, or judgmental?
Do you notice a fogginess in your head?

Recognizing Your Inner Struggle
When you put things off, you might hear thoughts like:
- “I just want to get this done – why can’t I?”
- “What’s stopping me?”
Instead of frustration, pause and ask, “What part of me is resisting?” Acknowledge that part with kindness rather than judgment.
If this feels impossible or difficult, try imagining a young person who is struggling and think about what you might say to them. Hopefully, it would be kind words of encouragement rather than criticism.
Understanding the Stuck Part
Once you recognize your resistance, speak to it gently:
- “I see you’re struggling, and that’s okay.”
- “We don’t have to do it all at once. Let’s start small.”
This creates a balance between your motivated and hesitant sides, reducing inner conflict.
Exploring the Root Cause of Procrastination
“Procrastination isn’t just laziness, it can be a response to past experiences.
Trauma can make certain tasks feel overwhelming, triggering avoidance as a form of self-protection.”
Ask yourself:
- “What am I afraid of?” We are often just as afraid of success as we are of failure.
- “What would make this easier?” Think small steps that you can do first.
- “Does this task feel overwhelming?” Say this to yourself: “This feels too overwhelming.”
Fear of failure, perfectionism, or emotional associations may be fueling procrastination. Identifying these concerns can ease resistance. Perhaps there is some low level depression or anxiety that need to be taken into consideration.

Moving Forward with Small Steps
Once you acknowledge your resistance, gently take action:
- Find small windows of motivation and act on them.
- Be kind to yourself – procrastination is not failure.
- Celebrate small wins to build momentum.
A Compassionate Approach
Procrastination is a signal, not a weakness. By listening to yourself and working with your inner resistance, you can create a supportive and productive mindset. Take a deep breath, offer yourself kindness, and move forward – one step at a time.
Counselling and Therapy for depression in London Bridge SE1 and Online
First Step
I offer a free 15/20 minute conversation by phone.
We can see if you would like to come for an initial consult and if I think I can be of help to you. If I can, great and we can proceed but either way that first conversation comes at no cost and with no obligation.
If not, then I might be able to recommend someone who may be more suitable.
Disclaimer: These links are being provided as a convenience and for informational purposes only; they do not constitute an endorsement or an approval by Cynthia Rao Counselling.
Help for Procrastination
I also work face to face at London Bridge SE1 working with a combination of Psychosynthesis and EFT Matrix Reimprinting and a member of British Association for Counselling and Psychotherapy BACP No. 605456.
You can either call or email me
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