Why Do We Procrastinate?

Ever find yourself putting off that important task for hours or even days, knowing you’ll regret it later? Yeah, me too. We’ve all been there—stuck in that weird zone where doing anything but the actual task seems more appealing. Why do we do this to ourselves?

Let me share a quick story. Last month, I had a project that I needed to finish, but instead of working on it, I cleaned my entire house. Twice. I told myself, “It’s not the right time, I’ll start when I feel more ready.” Guess what? That magical “ready” moment never came.

The truth? We procrastinate because our brains are wired to avoid pain and chase pleasure. Sounds simple, but it’s powerful.

Pain vs. Pleasure: What’s Really Going On

At its core, procrastination is a battle between two things: pain and pleasure. When you think about doing a task, your brain immediately weighs how painful it feels—whether it’s boring, difficult, or stressful. That’s the “pain” side of the equation. So instead of diving in, your brain looks for quick fixes that feel good in the moment—scrolling through your phone, watching videos, cleaning the house (yep, guilty).

The problem? The short-term pleasure we get from avoiding pain often leads to long-term stress. Suddenly, the deadline is tomorrow, and the task feels even more painful than before. It's a cycle, and it keeps going until we break it.

How to Beat Procrastination

So, how do we stop this loop? Here's what worked for me:

1. Chunk It Down: Instead of looking at the whole task, break it into small, manageable steps. I tell myself, “Let’s just do 10 minutes.” Usually, once I start, I keep going. The pain feels smaller when the task feels smaller.
2. Focus on the Pleasure of Finishing: Flip the pain-pleasure dynamic. Instead of focusing on how much the task sucks, visualize how great it’ll feel to finish. Imagine the relief, the pride, or even the free time you’ll get after it’s done. This mental shift is a game-changer.

Tool for You: The 5-Minute Rule

Here’s a tool you can try: the 5-Minute Rule. Tell yourself, "I'll work on this for just 5 minutes." That’s it. No pressure to do more. Often, getting started is the hardest part, and once you’ve done those 5 minutes, you’ll find it easier to keep going.

So, What Are You Putting Off Right Now?

Next time you catch yourself procrastinating, ask yourself: What’s the pain I’m avoiding? And more importantly, what pleasure can I focus on to push through? You might be surprised how quickly things change.

P.S. On the photo, it's Chocolate Hills in the Philippines.