Sheila D. Boynton, LSW, MDiv, CTCP, CAMS-I
Hello Soul Family,
As a therapist, one consistent theme that comes up during sessions is – procrastination. Many of the reasons I hear for putting things off include laziness, poor time management, or lack of willpower. After processing further, we discover there’s usually something deeper beneath the surface: fear of failure, perfectionism, overwhelm, or even a deep-seated belief of inadequacy. Let’s be clear: procrastination is rarely about poor planning. It’s about emotional avoidance. We procrastinate to avoid discomfort — the fear of making the wrong choice, of not being perfect, of facing disappointment or simply the sacrifice to get it done because it’s not FUN. I know I’ve been guilty of putting things off until pushed into a corner where I must get it done to meet the deadline. When a task is perceived as overwhelming or uninteresting it can trigger procrastination, making it even less appealing to start. But recognizing these underlying factors is vital for breaking free from procrastination’s grip. Procrastination comes at a cost!
Recently a client shared the financial consequences of not addressing an important financial issue. She just “didn’t feel like it” when it was time to address the concern. Well, the procrastination was very costly, but it provided an important lesson about the impact of procrastination. When we procrastinate, we delay action — but more importantly, we delay freedom. We surrender our power to choose. The longer we delay, the smaller our options become. And in time, procrastination doesn’t just take up space on our to-do list; it robs us of clarity, confidence, and control over our situations. Procrastination also robs and restricts our freedom.
When we think of freedom, we often think of doing what we want, when we want. But true freedom comes from the ability to make conscious, empowered choices. Procrastination steals that power of choice from us. It traps us in reactivity:
- We rush to meet deadlines we could’ve managed peacefully.
- We cancel plans we were looking forward to because we now have to do what needs to be done.
- We make poor decisions because we’re stressed and underprepared.
Breaking the Cycle of Procrastination
- Don’t focus on finishing. Focus on starting. Ask yourself: “what’s the very first step I can take?”
- Reconnect with your ‘’ Why does this matter to you? What is possible when I’m done?
- Procrastination often hides fear. Are you afraid of not doing it right? Being judged? Failing? Name it to take power over it.
- Make it easy to win. Set a time for 10-20 minutes. Break the task down into smaller pieces.
- Imagine how you’ll feel when it’s done. That feeling? That’s what you’re working toward.
Don’t let procrastination steal what could be yours—just do it! Don’t wait until you feel ready. Start where you are. The freedom you crave is on the other side of the task you’ve been avoiding.
JOURNAL PROMPTS
- What is one task I’ve been avoiding — and why?
THE SOUL’S CORNER…
- Article in the Washington Post. Stress is contagious. Here’s how not to catch it. https://wapo.st/3Y3yA03
- A great movie that illustrates the importance of not underestimating folks — The Amateur. Here’s the Trailer: https://youtu.be/DCWcK4c-F8Q?si=SGxlGyLuu1lfzFZ5
- Podcast on Finding Focus and Owning Your Attention with Dr. Brene Brown and Dr. Amishi Jha. https://brenebrown.com/podcast/finding-focus-and-owning-your-attention/
Thanks for reading The Soul’s Newsletter!
