What Procrastination Reveals: A Psychological View on 5 Causes for Not Getting Started

Procrastination is an often debated topic of our times. Today, I want to promote a perspective where we don't see procrastination as the bad, evil thing that nastily keep us from doing the relevant and important things. I want to invite you to rather see it as a valuable source of information for yourself, coming from your subconscious to tell you: "Hey, there is something not in line within you! That's why we, aka your body parts and organs, keep you from doing certain things". So what could be the causes and hence, the messages your subconscious wants you to hear? Let's have a look at five different phenomena:

?? The overwhelmed mind: "This task is too big or too complex" ??

This one is pretty straight forward: When we are confronted with a job that is so huge that we cannot oversee it, it is hard to get things going. Good examples are: Writing a book or dissertation, coming up with a renewed company strategy, getting a long tender with 40 pages and 20 attachments done – or doing basically anything bigger from scratch, like getting the first designs for a new app and feature done. Our mind has a hard time dealing with such huge tasks and complexity, as it is simply not made for it.

So how to approach the big task? Make a plan and break it down into smaller, workable units. If we are talking dissertation, make a super rough plan for the next 3 years, literally super rough within 5 minutes, and increase the resolution level the more you plan towards today. Meaning: Plan the first year in a bit more detail, the first quarter in even more detail and the next months and weeks with even more details until you reach the current week that you can plan out super well. This can be done in 30 minutes. If we are not talking 5 years dissertation, but company strategy or first designs, break down the bigger jobs into doable 30-60 minute units, using deep work techniques or my beloved Pomodoro technique, where you formulate jobs that are doable within 25 min slots. If you are not sure how to break things down, apply a process view: What needs to done first, second, third? I will post an example how to do this in the comment section.

?? The not-on-operating temperature-yet body: "Give me time to boot" ??

For some of us, getting into operating temperature in the morning is already quite hard – others just jump out of their bed and go straight into production mode. If you count yourself to the former folks, reaching this operating temperature is your first task to accomplish. Don't even try to get up and work directly on your most important and biggest tasks – it will directly put you in procrastination mode, killing your motivation within minutes. Instead, take 10-15 minutes to gain "productivity momentum". For you, it's most important to boost your confidence and experience self-efficacy first thing in the morning, meaning:

You need to get the feeling that you are able to accomplish things – so go for the quick wins: Making a doctor's appointment, clearing out the dishwasher, doing your bed, writing this one quick email reply, transferring money for an invoice (think of the 2 minute rule that David Allen formulated). No matter what it is: As long as it provides you a lot of quick wins and the feeling that you have already achieved a lot for today, after only 10-15 minutes – go for it! It will deposit lots of self-efficiency signals on your inner "I can do it" account that you can then withdraw to start working on the big things.

?? The run-down body: "I really need you to charge me" ??

Sometimes, our bodies are just overworked and need rest. In case you find it hard to concentrate on a task, you get lost in distraction or cannot start at all, it also might be that you have been in a sympathetic body state too long, aka fight mode, without providing yourself the necessary time to charge up your batteries. This might happen at the start of the day – if a good night sleep (8 hours!) is not enough because you are so drained – or during the day – if you haven't taken the time to pause regularly and long enough. We all had days were we didn't drink, ate (if all) next to the laptop or just recognized after hours that we haven't been to the loo... Let this not become your routine. Treat your body like a friend who is there for you and who tries to serve you well – and do the same for your body in order to have a long happy life with your new best friend.

Not all stress we deal with is work-related, btw: There can also be prevailing significant life events (violence, death, traumata, etc.) or unresolved conflicts or emotions that want your attention, but that you have been ignoring for a while. These things might be lurking in the dark and making it impossible for you to focus on the task at hand. I am not a therapist to give you any guidance on these, so in case you feel there is something you cannot handle yourself, get the help and support you deserve.

?? The inner emptiness: "I don't find fulfillment any longer" ??

If you have troubles getting work generally started in the morning ("OMG, it's Monday ??"), it can also be because you have lost your feeling of fulfillment in general from your job. It is hard to do things that don't give you anything back – no sense of sense, no sense of fulfillment, no sense of accomplishment, no sense of personal growth, no appreciation, etc. If you're not getting anything back, try to understand what is actually missing for you – that alone can help you determine the source of your demotivation and provides cues on how to tackle it. Do the work and find out what you need.

As long as you don't know it will be hard to get a handle on procrastination. So you might want to try this: E.g. read a book or do a course that helps you navigate yourself and your career journey by asking you the right questions – there are myriads of non-fiction and self-work books out there, from the Japanese Ikigai framework to working on your inner child. Or if you prefer a more personal setting, book a couple of sessions with a life coach (e.g. check Tom Diesbrock's offering).

?? The failed child willpower build: "I don't know how to discipline" ??

This is another interesting source for procrastination that most of you probably haven't heard of. Willpower is one of the things that is build up in childhood and adolescence – it means that it is actually a skills that needs to be acquired and trained, otherwise it won't be there. Everyone who considers themselves a spoiled child, listen: You probably haven't received too much willpower training from your parents. Building willpower means understanding that you don't get things straight away, just because you want them or scream loud enough. Training willpower means that you understand that you have to clean up your room in order to get that ice cream bar; that you first need to do your homework to then play outside; to help with the dishes before you are allowed to turn on TV or Netflix. This is all willpower and discipline training that helps you understand: I need to do a nasty thing first to get the good stuff later.

If you have problems with being disciplined across many areas of your life, then your parents might have given you everything you wanted without an ask or negotiation. Instead of "quid pro quo" you learned that you get things instantly and without putting in any efforts – and now as adult you struggle hard that this "spoiled, comfortable singleton serving mode" is actually not how the world works. But, you still have a chance: You might want to read books about willpower or how to create atomic habits – it might help you understand better what is actually needed to build willpower and how to start with tiny behavioral steps.

What is your relationship with procrastination? Have you found yourself in one of these categories? Did I miss one? Let me know, I am curious to hear your stories.