Stop Procrastination: 5 Triggers & How To Beat Them

Hey there! Are you tired of constantly putting things off until the last minute? Do you find yourself struggling to get started on important tasks? You’re not alone!

Procrastination plagues us all at some point, but do you ever wonder what might be triggering it?

Don’t worry, there are ways to overcome it!

In this blog post, we’ll explore five common procrastination triggers and provide tips on how to beat them. So, let’s get started on your journey to a more productive and motivated self.

Identifying Your Procrastination Triggers: 5 Common Culprits

Have you ever found yourself procrastinating on a task, but you’re unsure why? Understanding your procrastination triggers is an important step in overcoming this habit.

In this section, we’ll explore five common culprits that can lead to procrastination. By identifying these triggers, you’ll be better equipped to tackle them head-on and get back on track to achieving your goals. Let’s dive in!

Procrastination Perfection

Perfectionism may be holding you back. When we strive for perfection, we naturally want to do our best and achieve great things. 

However, this desire for perfection can sometimes lead to procrastination. This is because we may set impossibly high standards for ourselves and fear making mistakes or falling short of these standards.

This fear can create anxiety and make us want to avoid the task altogether. This often leads to a vicious cycle of procrastination.

To overcome this cycle, it’s important to challenge our beliefs and learn to accept imperfection and mistakes as a natural part of the learning process.

Remember, it’s okay to make mistakes and learn from them!

Feeling overwhelmed

Fear Of Failure

Fear of Failure paralyzes you, preventing action. This is because we might worry about not doing well or making mistakes, which can make us feel anxious and unsure of ourselves.

This fear can be so strong that it can stop us from even trying, which can be really frustrating. We might also avoid the task to protect our self-esteem, thinking that if we don’t try, we can’t fail. 

To overcome this fear, we can try to think differently about failure and see it as a natural part of learning. Remind yourself that failure often leads to growth and adapt your mindset to perceive it as an opportunity.

Lack Of Motivation

Lack of motivation slows you down. This can be because we feel overwhelmed, unsure of what to do, or just not interested in the task.

When this happens, it can be hard to get started and we might feel like we don’t have the energy or focus to complete the task.

Rekindle your motivation by focusing on the benefits of completing the task. Break it down into smaller, manageable steps, and celebrate your progress.


When we feel overwhelmed, it can be hard to know where to start or what to do first. This can make us feel stuck or unsure, which leads to procrastination.

Feeling overwhelmed can also make us feel stressed, anxious, or tired, which can make it even harder to get started.

To overcome this, we can try breaking the task into smaller, more manageable steps. Alternatively, try creating a plan or schedule, and finding ways to reduce stress and stay focused. This approach will make tasks more approachable and manageable.

Decision Fatigue

Decision fatigue is experienced when incessant decision-making depletes your mental energy. This can make us feel indecisive or uncertain.

According to a survey by Sheena Iyengar, a Columbia University decision researcher, Americans average approximately 70 conscious decisions every day. However, other sources suggest that the average person makes many more decisions, with some estimates as high as 35,000 choices per day. These decisions can range from small, automatic decisions like what to wear or eat, to more complex decisions like choosing a career or making a major purchase. 

No wonder we feel overwhelmed and exhausted by the end of the day!

So to tackle this, we need to find ways to simplify our decisions or reduce the number of decisions we need to make. Minimize daily decisions by establishing routines and planning ahead. This will reduce decision fatigue and bolster productivity.

Additional Strategies To Beat Procrastination Triggers

Break Tasks into Manageable Chunks

Often, tasks can feel daunting and insurmountable. To manage this, break your tasks into smaller, more manageable chunks. By doing this, you’ll feel a sense of accomplishment more frequently as you complete each part, which will help keep you motivated.

For example, instead of trying to clean your whole house at once, start with one room and then move on to the next. Or, when faced with a large project at work, break it into smaller tasks with specific milestones.

Set Realistic Goals And Deadlines

You may be tempted to set lofty goals, but managing expectations is essential when tackling tasks. Research shows that setting achievable goals can help motivate you to complete tasks.

  • Identify and prioritize specific tasks
  • Set realistic deadlines for each task
  • Plan for unforeseen obstacles or setbacks

Focus On Priorities

It’s important to prioritize your tasks, as the pressure of trying to do everything at once can lead to procrastination.

Create a to-do list, highlighting your most important tasks. Tackle these first, allowing yourself to concentrate on each task without feeling overwhelmed by everything on your list.

Eliminate Distractions

In today’s connected world, distractions are everywhere. To stay focused, identify and eliminate these distractions. For example:

  • Turn off notifications on your devices
  • Set a specific time for checking emails or social media. Better yet, put your phone in another room while you work
  • Create a dedicated workspace, free from noise and interruptions (or use noise-canceling headphones)
Phone distractions

Find Your Motivation

Discover what motivates you and use it to overcome procrastination.

Consider how completing a task will impact your life or career, and think about the benefits you’ll enjoy once it’s done. Reflecting on your motivation can provide the extra push you need to conquer procrastination and accomplish your goals.

Remember these strategies when you face procrastination triggers. So, get to work and start tackling those tasks!

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