The Secret Struggle Behind “I’ll Do It Later”
We’ve all been there—staring at the to-do list, knowing exactly what we need to do, and yet… doing everything else but that one thing. For years, I wrestled with procrastination in silence, wondering why I avoided even the tasks I wanted to do.
It turns out, procrastination is rarely about laziness. It’s almost always about emotions.
What Psychology Reveals About Procrastination
Research shows that procrastination is an emotional regulation problem, not a time management issue. When a task makes us feel anxious, inadequate, bored, or overwhelmed, our brain seeks temporary relief by shifting our attention elsewhere. It’s a soothing tactic—but it costs us momentum, clarity, and confidence.
Your brain says:
“Let’s check Instagram instead—it feels better than facing discomfort.”
But the problem? That discomfort builds.
The Shame Spiral: Why It Gets Worse
Once we procrastinate, guilt and shame creep in. That fuels anxiety, which leads to even more procrastination. This vicious cycle becomes a psychological loop that traps us in self-doubt and inaction.
You’re not broken. You’re human. And you can break the loop—with one mental shift at a time.
Shift #1: From Outcome to Identity
Instead of saying,
“I have to do this task,”
try:
“I am someone who follows through.”
This subtle shift from pressure to identity changes the way your brain sees the task. It’s not just a chore—it’s a reflection of who you’re becoming.
Shift #2: Use the 5-Minute Rule
Tell yourself:
“I’ll do just 5 minutes of this.”
Most people discover that starting is the hardest part. Once the brain is in motion, resistance fades. This trick works because it reduces the emotional weight attached to beginning.
Shift #3: Name the Emotion, Reclaim the Power
When you feel like delaying, pause and ask:
- What am I feeling right now?
- Am I afraid of failing?
- Do I think this must be perfect?
Naming the emotion calms the limbic brain and activates the prefrontal cortex—the part responsible for logic and motivation. In short: you regain control.
My Daily Anti-Procrastination Toolkit
Here’s what I personally use—and teach in my MindShift Workshops—to beat procrastination and build momentum:
✅ Habit Tracker – Celebrates small wins and rewires your brain to love consistency.
✅ Daily Muse Journal – Helps you reflect on your emotional blocks and breakthroughs.
✅ Mind Map Brainstorming – Breaks complex tasks into creative, visual clarity.
✅ Goal Cards – A visual commitment to your most meaningful outcomes.
These tools don’t just help you do more. They help you become more.
You Don’t Need to Be Perfect. Just Present.
If you’ve been procrastinating for months, it’s okay. You don’t need to overhaul your life today. You just need to make one small decision differently. Start small. Start imperfectly. Just start.
Power isn’t in the plan—it’s in the shift.
And once you shift, momentum becomes inevitable.
Your MindShift Begins Now
You’re not lazy. You’re not behind.
You’re standing on the edge of your next breakthrough.
Close your eyes. Breathe. Say this out loud:
“I am someone who gets things done—with ease and flow.”
Now go take the first step.
I’ll be cheering for you, always.
With clarity and care,
Dr. Sajeev Dev
