Just Do It? Reclaiming Purpose When Procrastination Takes Hold
- Henrik Bustrup
- Apr 7
- 3 min read
“You may delay, but time will not.” - Benjamin Franklin
We have all experienced it. The report that remains untouched. The phone call not yet made. The gym shoes by the door, still pristine. Procrastination is not a niche issue. It is a shared human experience.
While it is often misunderstood as laziness or a lack of discipline, what I have found, both in coaching others and in my own life, is that procrastination is rarely about time. Rather, it is deeply linked to our emotions, our self-beliefs, and how we manage internal discomfort.
Why Do We Procrastinate?
Procrastination is not simply a failure of planning. It is a way of protecting ourselves emotionally.Research suggests that it is closely connected to how we regulate negative feelings. When faced with tasks that trigger fear of failure, shame, doubt, or overwhelm, we may avoid action to shield ourselves from those emotions.
Procrastination often hides behind common thoughts such as:
“I need to feel ready first.”
“There is too much to do. I do not know where to start.”
“I must do it perfectly, or not at all.”
But in doing so, we unknowingly allow it to shape our choices and by extension, our lives.
A Personal Encounter with Procrastination
Procrastination has been a part of my life for as long as I can remember. For many years, I did not even recognise it for what it was. It was only when someone very close to me gently pointed it out that I began to understand just how significant a role it had played, not only professionally, but also personally.
It rarely arrives alone. Often, it is joined by stress, hesitation, or fear of impact. Yet for me, procrastination has often been the common thread. An obstacle deeply woven into how I move through the world.
I now see it as something that may always be present to some degree. It is part of my personality. But that does not mean it cannot be managed.
Through conscious effort, I have developed ways of working and living that help to reduce its hold. At times, that is as simple as creating a clear to-do list, setting priorities, and assigning deadlines that I commit to keeping. But that process requires self-discipline and not least a desire to change. And change is at the very heart of coaching.
This is one of the reasons I have embraced coaching so fully. Not only as a way of supporting others, but also as a means of supporting myself.
The Coaching Reframe: From Avoidance to Purpose
In coaching, procrastination is not viewed as a weakness but as a signal. It invites us to pause and ask:
What am I really avoiding?
What would it mean to take this step?
What do I fear the outcome might say about me?
Rather than focusing solely on what is not being done, we look at why and then we look forward.
Coaching Reflections and Tools
Emotional Experience | Coaching Reflection |
Fear of failure | “What might I learn. No matter the result?” |
Overwhelm | “What is the next smallest action I can take?” |
Perfectionism | “What does ‘good enough’ mean in this context?” |
Lack of motivation | “How does this task align with what matters most to me?” |
Simple, Practical Steps I Use and Recommend
The 5-Second Rule
Count down from five and take immediate action. This short circuit interrupts overthinking and helps create momentum.
Time Blocking
Allocate fixed times in your schedule for specific tasks. Treat those time slots as appointments with yourself.
Begin with Movement
Physical movement helps shift mental energy. Even standing up and walking can prompt clarity.
Name the Avoidance
Say aloud: “I am avoiding this because…” Naming the discomfort often reduces its power.
Celebrate Starting
Acknowledge and appreciate the beginning, not just the outcome. Starting is often the hardest part.
Starting is an act of self-trust
Final Thoughts
Procrastination is not simply a behaviour to correct. It is an invitation to understand. When we approach it with curiosity and kindness, we can begin to see it for what it really is: a protective pattern that no longer serves us.
In my own life, I have learned that managing procrastination is less about productivity hacks and more about deep, intentional living. Through coaching, I have come to realise that the path forward is always there. Once we make the choice to step onto it.
The next time you find yourself delaying something that matters, try asking:
What am I postponing emotionally - not just practically? What could I gain by simply beginning?
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” - Viktor E. Frankl
That first step? That is where change begins.
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