Procrastination. We’ve all been there — staring down a to-do list that feels more like a doom-scroll. But what if I told you it’s not laziness or bad time management? Often, it’s something deeper, like overwhelm disguised as procrastination. Let’s dig into what’s really going on when we avoid tasks, and more importantly, how to flip the script and get stuff done without losing our minds (or our Netflix time).
It’s Not You, It’s Overwhelm
Let’s clear the air: procrastination isn’t just about being lazy. For many of us — especially if you’re neurodivergent — it’s about being so overwhelmed that you don’t know where to start. Imagine staring at a 1,000-piece jigsaw puzzle without the box lid to guide you. Yeah, that’s what a big, undefined task feels like.
The trick? Break it down. No, really. Take that massive, intimidating task and carve out the smallest, most manageable piece. If “organize my business” feels like a beast, try “spend 10 minutes clearing my inbox.” Small steps lead to big wins.
And hey, if it’s still not happening, check in with yourself. Are you stuck because you’re afraid of doing it wrong? Or maybe it’s perfectionism whispering, “If it’s not perfect, why bother?” Newsflash: done is better than perfect. Every. Single. Time.
Dopamine, Baby!
You know that little zing you get when you tick something off a list? That’s dopamine, your brain’s way of saying, “Good job, you deserve a gold star!” But here’s the catch — some tasks just don’t spark joy. Filing expense reports? Meh.
So, how do you trick your brain into caring? Gamify it. Turn “write that report” into a challenge: How much can you finish in 15 minutes? Or pair it with a reward that motivates you — like a favorite snack or a guilt-free Netflix binge after completing your tasks.
Pro tip: Be strategic about when you tackle certain jobs. If your brain works better in the morning, don’t save the heavy lifting for the afternoon. And if all else fails, channel your inner toddler and bribe yourself. “Finish this, and we’ll go get coffee.”
Fear of Failing vs. Fear of Starting
Ever avoid a task because you’re afraid you’ll mess it up? Welcome to the perfectionist’s hamster wheel. You don’t want to fail, so you don’t start, and then you feel bad for not starting. Exhausting, isn’t it?
Here’s the thing: failure is part of the process. The more you do, the better you get. And let’s be honest, the people judging you for “doing it wrong” are too busy worrying about their own lives to care about yours. So, rip off the Band-Aid and start. Even if it’s messy, it’s progress.
If the task feels too massive, ask yourself: What’s the next step? Not the perfect one, not the one that solves everything — just the next one. Momentum doesn’t come from thinking about the work; it comes from doing it.
Body Doubling: The Productivity Cheat Code
Sometimes, getting stuff done is easier when someone’s watching — or at least pretending to watch. Enter body doubling, the ultimate life hack for procrastinators. It’s like having a gym buddy, but for your brain.
You don’t even need to be in the same room. Virtual co-working sessions or accountability partners on Zoom work wonders. Declare your goals out loud, set a timer, and suddenly, you’re focused. Magic? Nope, just a bit of social pressure mixed with structure.
And if you’re flying solo, try time-blocking or Pomodoro sessions. These techniques create pockets of productivity, making even the most daunting tasks feel manageable. The best part? You don’t need fancy tools — just a timer and the will to start.
Rewards, But Make Them Worth It
Let’s talk incentives. No, you don’t need a trip to Bora Bora every time you finish a project (though that would be nice). Rewards can be simple: a favourite snack, a relaxing bath, or even a guilt-free hour of gaming.
The key is to make sure the reward aligns with the effort. If you’ve crushed a huge project, go big — maybe a spa day or dinner at your favourite spot. But for smaller wins, keep it proportional. A fancy coffee or a 10-minute break might be all you need to keep the momentum going.
And remember, the best reward is often the feeling of relief and pride that comes with checking something off your list. That little dopamine hit is a gift that keeps on giving.
The next time you’re tempted to put off a task, stop and ask yourself: What’s really holding me back? Is it overwhelm, fear, or just plain old disinterest? Whatever it is, there’s a way through. Start small, break it down, and don’t be afraid to ask for help or accountability.
Procrastination isn’t a personality flaw—it’s a puzzle to solve. And with a little patience and the right tools, you can go from stuck to unstoppable. Now, get out there and tackle that to-do list. Your Netflix queue will thank you.