The Procrastination Loop: Why You Can’t ‘Just Start’ (and What to Do Instead)

By Erin House & Tracey Ropp 

Stuck in the Loop Again? 

You know you need to get started. That task has been on your list all week, maybe longer. You carve out time, sit down with the best of intentions… and suddenly you’re scrolling your phone, organizing your desktop, or deciding now might be a good time to put in a load of laundry. 

We hear versions of this story all the time—from students, working professionals, busy parents, and anyone juggling competing demands. You intend to begin, but when the moment arrives, you just can’t seem to get going. Then comes the guilt, the pressure, and the familiar cycle of putting things off. It’s frustrating, but it’s also very human. 

In our work with clients, procrastination rarely stems from laziness or poor time management. More often, it’s your brain’s way of avoiding something that feels uncomfortable or overwhelming. If you've ever wondered why it's so hard to "just start," this post is for you. 

Why It Feels So Hard to Start 

Procrastination often helps us avoid something that feels difficult. Work tasks, school assignments, paperwork, emails can all trigger discomfort for different reasons: maybe they’re complex, time-consuming, unclear, or just plain uninteresting. Often, these tasks stir up feelings of frustration, perfectionism, pressure, or self-doubt. 

When your brain perceives something as a threat—emotional or otherwise—it reacts with a stress response. You might find yourself drawn to easier, more rewarding alternatives: checking your phone, making a snack, reorganizing your to-do list. These feel good in the short term and help you avoid the emotional weight of the task at hand. 

Another pattern we often see is the belief that you’ll feel more ready later. You imagine your future self being focused, motivated, and emotionally equipped to dive in. But motivation tends to follow action, not the other way around. 

A Shift in Perspective 

Procrastination isn’t a personal flaw. 

It’s a signal that something about the task feels threatening, ambiguous, or emotionally loaded. Rather than judging yourself for not starting, try getting curious about what’s driving the avoidance. What about the task is causing you to hesitate? Are you unclear about what’s expected? Are you afraid it won’t be good enough? Do you already feel mentally spent? 

Understanding the “why” behind your procrastination can help you move from shame into strategy. 

What to Do Instead: Practical Tools for Getting Started 

Here are some of the strategies we often suggest to help break the loop: 

1. Break it down 

Instead of aiming to “write the report” or “organize the house,” try naming a smaller, more manageable step like “outline the first section” or “gather the supplies.” If even that feels too big, go smaller. 

2. Clarify what you’re doing 

Ambiguity fuels procrastination. Review instructions, make a list, or talk it through with someone. When a task is clear, it’s much easier to begin. 

3. Try a 5-minute start 

Set a timer for five minutes and commit to starting. That’s it. Often, the biggest hurdle is beginning and once you do, momentum can carry you further than you expect. 

4. Work with your natural energy 

Notice when and where you do your best thinking. Are you sharper in the morning? More focused outside the house? Use those patterns to your advantage when planning how and where to get started. 

5. Add gentle accountability 

A body double (someone working near you) or a friend doing their own tasks can help you stay focused. Even a quick check-in before and after a work session can increase follow-through. 

6. Lower the bar (on purpose) 

Instead of aiming for perfect, aim for progress. Shift your mindset from “I need to get this right” to “I’m going to get something down.” You can always revise, but you need a starting point first. 

You’re Not Alone in This 

Procrastination impacts nearly everyone to some degree. Whether you’re managing deadlines at work, taking care of a family, or balancing multiple roles, putting things off is a common and understandable response to overwhelm. 

But the more you understand why it happens, the more choice you have in how you respond. You can experiment with small steps that feel doable. You can shift your expectations. And you can give yourself grace for being human. 

Want to Take This Work Further? 

If you’re looking for support with procrastination, motivation, or managing life’s demands, we can help. In our private psychotherapy practices, we support clients in developing sustainable strategies for meaningful change. 

🔗 Reach out to learn more about working with us 

The ideas shared in this post are for general reflection and informational purposes. Everyone’s needs are different, and this content isn’t meant to replace personalized or professional support. If you’d benefit from one-on-one guidance, consider reaching out to us, or another qualified professional. In our independent private practices we offer counselling and psychotherapy virtually to individuals living in Ontario, Canada.