Procrastination: How To Use It To Your Advantage
Let’s talk about procrastination.
Studies show that around 20% of people are chronic procrastinators, and 95% say they procrastinate at least sometimes.
We’ve all been there, and there’s plenty of advice on how to beat it. Many of us have tried different strategies, yet we still end up putting things off.
Here’s what I think about it.
What Is Procrastination Really Telling Us?
When we procrastinate, our first instinct is often to beat ourselves up.
We think, “I’m just being lazy” or “I’m wasting time.” This only makes us feel more stressed and overwhelmed as the deadline gets closer.
It’s a frustrating cycle, and many of us get stuck in it.
But procrastination isn’t laziness, so stop being so hard on yourself. When we procrastinate, we’re usually not lying around doing nothing; we’re busy with other tasks - cleaning, organizing, answering emails - anything that feels easier and gives us an instant reward.
It’s not laziness; it’s avoidance.
So, what if, instead of beating ourselves up, we paused and asked: What is my procrastination really telling me?
What if, instead of focusing on the stress and frustration, we tried to understand the root cause?
What if we shifted from self-criticism to curiosity?
Instead of seeing it as a failure, we can view it as valuable information.
While there are many reasons for procrastination - like perfectionism, fear of failure, or feeling overwhelmed - one often overlooked cause is low energy.
It’s often a sign that we lack the physical, mental, or emotional energy to take on the task.
It’s an opportunity to reflect on what we really need - whether that’s rest, clarity, or a shift in priorities.
The Energy-Procrastination Link
When we’re physically tired or emotionally drained, it becomes much harder to focus on complex tasks. If you’ve ever tried to push through an important project after a day of back-to-back meetings, only to find yourself zoning out, scrolling through social media, or chatting with colleagues, you know exactly what I mean.
Procrastination often happens when we’re just too depleted to handle tasks that require focus and creativity. We’re not machines - when our energy is low, productivity, motivation, and focus all take a hit.
So instead of seeing procrastination as the enemy, try to see it as a signal that your body and brain need a break (be kind to yourself!). This is where managing your energy really comes in.
How Managing Energy Helps You Beat Procrastination
Beating procrastination starts with managing your energy levels. Understanding when you feel most energized during the day helps you align tasks with your natural highs and lows. This small shift can greatly improve how effectively you work and reduce procrastination.
Practical Tips You Mind Find Helpful
Know Your Energy Peaks: Pay attention to your energy levels throughout the day and week to understand your natural patterns. Are you more energized in the morning, or do you find your focus peaking in the afternoon? By monitoring these rhythms, you can identify when you naturally feel most alert and productive.
Match Demanding Tasks with Energy Peaks: Once you know your energy patterns, align your tasks accordingly. If you're sharp in the morning, use that time for challenging work, like writing or problem-solving. Avoid checking emails first thing. During afternoon dips, tackle lighter tasks like organizing files. Aligning tasks with your energy levels helps you stay productive and focused.
Take Frequent Breaks: Breaks aren’t just nice - they’re essential. Step away from your desk, take a walk, meditate, or grab some water. Even a five-minute break can recharge your mind, helping you return to work refreshed and avoid putting things off.
Use Your Energy Givers: Energy givers are unique to each of us, so start paying attention to what truly boosts your energy. It could be a nourishing snack, an inspiring read, a quick walk, or a chat with a friend. These small actions can help you refocus and move forward. I love helping others uncover their own energy givers and takers, especially those that aren't so obvious.
Be Kind to Yourself on Low-Energy Days: Not every day is going to be high-energy, and that’s okay. On days when you’re feeling drained - whether from poor sleep, stress, or other factors - be kind to yourself. Recognize that it’s okay to rest, delegate, or shift tasks to another day. Trying to push through when you're exhausted only leads to more procrastination and frustration.
Not related to energy levels, here are a few more simple hacks I love and always use to help me get going when I feel the urge to procrastinate:
Just Start Small: All you need is to start. When you're working on a big project, like writing a proposal, just jot down a few key points or make a quick outline. This small step builds momentum and makes the rest feel less overwhelming.
Set a Timer: Work for just 25 minutes, then take a short break (that’s the Pomodoro Technique!). It’s a great way to make the task seem less daunting and easy to fit into a busy day.
Eliminate Distractions: Figure out what usually pulls you off track - whether it’s colleagues, notifications, or your phone. Find a quiet room, close extra tabs or your inbox, and put your phone away to help you stay focused.
Takeaway: Procrastination is a Signal, Not a Problem
Procrastination isn’t something to fight - it’s a message. It’s your brain's way of saying something might be off, often linked to your energy levels.
Instead of pushing through, pause and check in with yourself. Are you feeling drained? Managing your energy can help you think more clearly and stay motivated, especially when dealing with tasks that don’t offer instant rewards.
When you view procrastination this way, it becomes less of a roadblock and more of a guide, showing you where to adjust for better productivity and focus.
What’s helped you overcome procrastination?
🔋Hi, I am Marina Korotkikh - your go-to Energy and Time Management Coach for High Performers. I will help you get from point A (Always too busy, never enough time) to Point B (Clear, Energized, and In Control) in 70 days. Book a commitment-free call to learn more and follow for easy productivity, energy management, and mindfulness tips.
