Procrastination Isn’t the Problem: It’s the Signal

Back to my favourite topic, Procrastination

We’ve all heard the mantra:

“Just do it.”
Just sit down and write.
Just go for that run.
Just get to bed by 10.

But what if it’s not that simple?

What if that voice telling you to just do it gets drowned out by another one filled with guilt, hesitation, or dread? What if instead of laziness, you’re battling something far more complex?

Because often, procrastination isn’t about discipline at all. It’s about emotion.

We look for quick fixes. We set goals, download habit trackers, and swear this time will be different. But what we forget is this: we’re not dealing with a logical system—we’re dealing with a deeply emotional mind.

Before we ask how to overcome procrastination, we need to pause and ask:

What kind of procrastination is this?

The 3 Faces of Procrastination

Inspired by the insights of Dr. Alok Kanojia (Dr. K), a Harvard-trained psychiatrist and mental health educator, procrastination isn’t one thing—it’s often one of three emotional patterns:

1. 1. Avoidance Procrastination — avoiding emotional discomfort

1. 1. Idealistic Procrastination — waiting for the “perfect” moment

1. 1. Operational Procrastination — feeling overwhelmed or unsure how to begin

Each of these stems from a different emotional root. And each requires a different response. So, I’ve created three simple mindset shifts—slogans—to help you reframe these patterns the moment they arise.

Slogan 1: “Procrastination Makes Sense”

What you’re thinking: “If I start this, I’ll feel bad.”

What you’re really feeling: Shame, fear of failure, or emotional pain

This is Avoidance Procrastination—when your mind is trying to protect you from discomfort, not distract you from work.

As Dr. K says, “Procrastination is so stubborn because it works. It keeps you safe—from judgment, shame, and fear.”

You’re not lazy. You’re avoiding emotional pain. And that’s human.

Try This:

• • Don’t resist the distraction—observe it.

• • Say aloud: “I’m avoiding something uncomfortable.”

• • Notice the moment when guilt flickers into awareness—it’s your opening.

• • Ask: “What emotion am I really avoiding?”

Naming the emotion helps dissolve its power. It’s the first step back into action.

Slogan 2: “Lower the Bar to Enter the Game”

 

What you’re thinking: “I need to be in the right headspace first.”

What you’re really feeling: Fear of doing it imperfectly

This is Idealistic Procrastination, rooted in perfectionism. It’s like trying to climb a ladder that’s missing the first few rungs—you never get off the ground.

The truth? You don’t need to be perfect. You need to begin.

Try This:

• • Walk instead of running

• • Write a messy first draft

• • Plan for bad days—make space for imperfection

• • Repeat: “Progress over perfection.”

Lowering your expectations isn’t settling. It’s creating momentum.

Slogan 3: “You Don’t Need Motivation—You Need Clarity”

 

What you’re thinking: “I don’t know where to start.”

What you’re really feeling: Overwhelm and mental fog

This is Operational Procrastination. You’re not resisting the task—you’re lost in it. When something feels too big or vague, the brain stalls out. Not because it lacks willpower—but because it lacks direction.

Try This:

• • Break the task down: Open document → Write one sentence → Save

• • Use a checklist

• • Pretend you’re creating a tutorial for your past self

• • Celebrate micro-wins: one sentence, one click, one focused breath

Motivation is unreliable. But clarity builds itself—one small step at a time.

Let Procrastination Point You Forward

Here’s the radical reframe: procrastination isn’t your enemy—it’s your compass.

It’s your brain saying:

“I’m not ready. But I have a reason.”

Instead of forcing yourself through it, try getting curious:

• • Am I avoiding emotional discomfort?

• • Am I holding out for perfection?

• • Am I unclear where to begin?

Each question is a guide. Each answer brings you closer to yourself.

Because the real work isn’t about defeating procrastination—it’s about understanding it.

Not pushing harder, but listening deeper.

Not forcing action, but aligning with emotion.

Let’s Talk

Which form of procrastination visits you most—Avoidance, Idealism, or Operational?

And which of these mindset shifts—“Procrastination makes sense,” “Lower the bar,” or “You need clarity, not motivation”—helps you move through it?

I’d love to hear your reflections. Drop a comment or send a reply—let’s open up this conversation.