WHAT IS PROCRASTINATION AND HOW CAN YOU TAKE CONTROL OF YOUR TIME

Procrastination is the act of delaying or postponing tasks, often opting for distractions instead of doing what needs to be done. It’s not just about laziness—it’s a deeper psychological pattern that’s tied to emotions, habits, and self-perception.

For me, procrastination still shows up in a very real way. It appears when I have deadlines, when I'm creating content, when I have meetings, when I need to go running—even when I’m going on a date. Whether it’s arriving fifteen minutes late or pushing my work back by a day, procrastination always seems determined to make me suffer.

"Before we can regain our power over something, we first need to understand where it stems from."

What Causes Procrastination?

Procrastination is usually triggered by:

Fear of Failure – Worrying about not doing something well enough can lead to avoidance.

Perfectionism – If it can’t be perfect, why start?

Lack of Motivation – Not having a strong emotional connection to the task.

Overwhelm – When a task feels too big, we delay starting.

Instant Gratification – Choosing short-term pleasure (social media, Netflix) over long-term rewards.

Low Energy – Mental or physical fatigue makes tasks feel heavier.

Lack of Clarity – Not knowing where to start can keep us stuck in limbo.

How to Build a Mental Structure to Overcome It

When you feel yourself slipping into procrastination, use this four-step framework to shift your mindset and take action:

Awareness: Catch Yourself in the Act

The moment you notice procrastination creeping in, pause. Ask yourself:

• What am I avoiding?

• Why am I avoiding it?

• What emotion is tied to this delay? (Fear, boredom, overwhelm?)

Bringing awareness to the pattern weakens its hold.

Reframe the Task

Instead of seeing it as a massive challenge:

• Chunk It – If it feels overwhelming, break it into smaller pieces. 

• Shift Perspective – Instead of thinking “I have to do this,” reframe it as “I get to do this.”

• Gamify It – Set a timer for a short burst of work and try to beat the clock. I bought a digital timer and leave it on my desk. (Notice I didn't say my phone)

Use Immediate Action Triggers

• The 5-Second Rule – Count down from 5 and start before your brain talks you out of it. This was a game-changer—it’s like a mental cold plunge. At 1, you don’t think—you just jump into the work. I clap my hands and say, "Let’s go!"

• Environment Control – Remove distractions. Put your phone in another room. We all know that person—including ourselves—who swears they’re busy and have so much to do, yet they’re texting, posting, liking, swiping, or shopping. I know I’m guilty of all of the above.

• Accountability – Tell someone your plan—having someone to check in with can help keep you focused, disciplined, and committed to your goals. This is where I use social media as an accountability partner. If I say it publicly, I know I need to work on it privately. If I want a free day, 'the cost' is me completing the work.

Create a “Reset Ritual” for When You Slip

We all fall back into procrastination sometimes. Instead of beating yourself up, have a ritual to get back on track:

• Mini-Mindset Shift: Take a deep breath and say, "Progress, not perfection."

• Physical Shift: Move your body—get up and dance, go for a walk, stretch, or change locations.

• Time Blocks: Set a 45-minute timer and just start. Action builds momentum.

By reinforcing these steps, you train your brain to replace procrastination with proactive habits. I had to build a new muscle of awareness and flex it every time I felt myself drifting into a pattern of procrastination. I now remove any potential opportunity for doom scrolling by leaving my phone in a different room. I don’t have a TV in my workspace, and I only fill my ears with music that inspires me.

"Creating an environment where my creativity, ambition, and focus can thrive was crucial to improving the way I work so I can meet my deadlines."

When it comes to time management—which has always been tricky for me because my perception of time and how much I have of it is so off—I now give myself an extra 30 minutes to an hour to be where I said I would. Because my days involve a lot of movement, I’ve found that extra time allows me to be flexible while keeping my stress levels low. Being late is one thing; being stressed when you get there is another.

Now, if I tell someone I’ll be there at 6 PM, I tell myself I need to be there by 5, which means I start getting ready at 4. This has proven to be incredibly beneficial for my punctuality while also giving me the freedom to show up in a great mood with vibrant energy. It has been a powerful way for me to honor not just the time of others but also my own.

What’s one area where you feel procrastination holds you back the most right now?

Your friend,
Danny