Procrastination: 5 Reasons to Be Curious Instead of Judging Yourself

We’ve all been there—sitting with a task at hand and somehow unable to start, only to later beat ourselves up for “procrastinating.” But what if procrastination isn’t just a bad habit to break? What if it’s actually telling us something important about ourselves?

Rather than criticizing ourselves, let’s explore five reasons why being curious about procrastination might be a more effective—and kinder—approach.

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1. You Are an Overstimulated Birdie

Sometimes, procrastination is your body’s way of telling you, “Enough is enough!” In our fast-paced world, it’s easy to become overstimulated, bombarded by constant demands and information. When you find yourself procrastinating, it might be a sign that you need a break, not a push.

Activity:

• Journal Prompt: “What is my body trying to tell me right now? Am I overstimulated or overwhelmed? How can I give myself the rest I need without guilt?”
• Action Step: Allow yourself a guilt-free break. Take a walk, meditate, or simply rest. Recognize this as a necessary part of your productivity cycle, not a failure.

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2. The Task Is Bringing Up Mighty Big Feelings

Procrastination can be a protective mechanism, kicking in when we’re faced with big emotions like fear or anxiety. Instead of beating yourself up, take a moment to notice what you’re feeling.

Activity:

• Journal Prompt: “What emotions come up when I think about this task? What fears or anxieties might be causing me to avoid it?”
• Action Step: Try breaking down the task into smaller, more manageable steps. Address the feelings first, and give yourself permission to feel them before you tackle the task.

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3. The Task at Hand Is a Whopper

When a task feels overwhelmingly big, it’s no wonder we procrastinate. We might not even know where to start. This kind of paralysis is common when facing something daunting.

Activity:

• Journal Prompt: “Is the size of this task what’s causing me to procrastinate? What can I do to make it feel less overwhelming?”
• Action Step: Break the task down into smaller steps. Write a simple, actionable plan with the first few steps you can take. Consider asking for help if needed, and remember to be kind to yourself.

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4. Hormonal? Check Your Diary…

Sometimes, procrastination isn’t about the task at all—it’s about our biology. Hormonal shifts can deeply impact our energy, mood, and focus. For those who experience menstrual cycles, certain times of the month might be more challenging than others.

Activity:

• Journal Prompt: “How do my energy levels and mood fluctuate throughout the month? Are there patterns to my procrastination?”
• Action Step: Track your energy and mood in a diary for a few months. When you notice patterns, plan lighter tasks for those low-energy days and be kinder to yourself when your body needs it.

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5. What You Need to Do Is Not Values-Aligned

Sometimes, procrastination is our inner self saying, “This doesn’t feel right.” When a task or obligation is out of alignment with our values, it can be hard to find the motivation to do it.

Activity:

• Journal Prompt: “Does this task align with my values? If not, why am I doing it? How can I make it more aligned, or how can I minimise this kind of work in the future?”
• Action Step: If the task must be done, try to find a way to make it more values-aligned, even in small ways. Also, consider planning time to reflect on larger changes that could help you avoid these kinds of conflicts in the future.

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Curiosity Over Self-Judgment

What do you notice when you choose curiosity over self-judgment? Procrastination is often a signal from your mind or body, not a moral failing. By getting curious about your procrastination, you can uncover the underlying causes, address them compassionately, and move forward in a way that’s more aligned with your needs and values.

Final Journal Prompt: “When I stop judging myself and start getting curious, what do I discover about my procrastination habits? How can this understanding help me in the future?”

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This approach not only helps reduce the guilt and shame associated with procrastination but also offers actionable steps to understand and work with it in a healthier way.