Procrastination, or Why We Keep Cleaning the Fridge

Why do we procrastinate? Have you ever promised yourself you’d start something important—like a work project, a term paper, or meal prepping for the week—only to find yourself scrubbing the fridge at 11 p.m.? Or scrolling mindlessly on the socials? No? Just me?

Procrastination is sneaky like that. It disguises itself as “productive avoidance” (hello, reorganizing the spice rack) or harmless relaxation (just one more episode…). But why do we put off things that actually matter?

Spoiler: It’s not because we’re lazy. Procrastination is far more complex—and often rooted in things like fear, perfectionism, and even our brain’s wiring. Let’s unravel the mystery behind why we procrastinate and learn how to overcome it.

Why Do We Procrastinate (and What to Do About It)

Fear of Failure: The Overwhelming “What Ifs”

Sometimes, we avoid starting because we’re afraid we won’t succeed. What if the report isn’t perfect? What if my presentation bombs? This fear creates a mental block, so we delay the inevitable, hoping to avoid the discomfort of potential failure.

How to Tackle It:

• Start Ugly: Give yourself permission to create a rough draft or an imperfect start. Progress beats perfection every time.
• Reframe Failure: Instead of seeing failure as the end, treat it as feedback. You can’t improve what doesn’t exist!

I once spent two hours color-coding my calendar instead of editing a chapter of my book. Why? I was convinced it wouldn’t turn out well. When I finally started, I realized the hardest part was just beginning.

Perfectionism: The “All or Nothing” Trap

Perfectionism tells us, “If it’s not perfect, it’s not worth doing.” This mindset often paralyzes us, leading to either overworking or avoiding tasks altogether.

How to Tackle It:

• Set a Time Limit: Allocate a fixed amount of time to a task and stop when the timer goes off, no matter what.
• Aim for Progress, Not Perfection: Focus on completing 80% of the task well rather than obsessing over the final 20%.

Think about cooking dinner. If you aim for a Michelin-star meal every night, you’ll burn out fast (or resort to takeout). But aiming for “nutritious and edible” can keep you consistent.

Instant Gratification: The Allure of Netflix and TikTok

Our brains love instant rewards. Why dive into a boring spreadsheet when you could scroll through hilarious dog videos instead? The problem? The more we chase instant gratification, the harder it becomes to focus on long-term goals.

How to Tackle It:

Temptation Bundling: Pair the task you’re avoiding with something enjoyable. For example, only listen to your favorite podcast while folding laundry, or only watch those cats on TikTok when you are stretching post-workout.

Reward Yourself: Promise yourself a small reward after completing a task. (Pro tip: Chocolate is a great motivator.) Whatever you do, don’t let the reward sabotage the work. If your goal is to lose 10 pounds, don’t eat a huge piece of cake after you’ve walked half a mile!

Research Insight:
A study in Psychological Science found that breaking tasks into smaller, more immediate steps makes them feel less daunting—and easier to start.

Lack of Clarity: The “Where Do I Even Begin?” Problem

When tasks feel too big or vague, we freeze. “Write report” or “organize house” is so broad that it’s hard to know where to start.

How to Tackle It:

• Break It Down: Divide large tasks into smaller, specific steps. Instead of “organize house,” try “sort books into keep/donate piles.”
• Use Actionable Language: Replace “work on presentation” with “Design 3 slides for Q1 update.” Specificity sparks action.

When I needed to “write a book,” it felt impossible. So, I broke it into tiny steps: outline one chapter, write one paragraph. Baby steps turned into a finished manuscript.

Take the First Step

Procrastination isn’t about laziness—it’s about fear, perfectionism, and our brain’s quest for comfort. The good news? You can outsmart it.

Start by identifying which procrastination trap you fall into, and use one of the strategies we covered to break free. Remember, progress is better than perfection.

If you’re ready for a deeper dive into overcoming procrastination, my book, You Aren’t a Lazy Piece of Sh!t, (or directly on Amazon) is packed with tips to help you take control of your time and goals.

Let me know in the comments: What’s one task you’ve been putting off—and what’s your plan to tackle it today?

And hey, if this post made you laugh or think, share it with a friend who needs a little nudge. Let’s tackle procrastination together!