12-Productivity: Busting Procrastination Triggers

Let’s start with a radical truth: Procrastination isn’t laziness.

It’s not a character flaw, a lack of discipline, or proof that you’re not cut out for your dreams. In fact, procrastination is often a completely reasonable nervous system response to something your brain perceives as overwhelming, ambiguous, or unsafe.

So if you’re here wondering, “Why can’t I just DO the thing?”, you’re not broken.

You’re likely running into one (or more) common procrastination triggers. And the good news?

Once you know what’s driving your avoidance, you can actually do something about it, with compassion, strategy, and support.

This coaching newsletter is for the thinkers, the doers, the dreamers, and especially for the folks whose brains don’t follow conventional rules. Together, we’ll unpack:

• What procrastination really is

• The five biggest procrastination triggers

• How to work with your brain (not against it)

• Coaching strategies to create forward momentum

What Is Procrastination, Really?

Most people think procrastination is simply not doing something you were supposed to do.

But let’s NOT the whole story.

Procrastination is often a self-protective mechanism. It shows up when your brain perceives a task as threatening, uncomfortable, confusing, or just plain too much. Instead of facing that discomfort, your brain says, “Hey, let’s scroll Instagram instead. That’s safe.”

So the next time you find yourself avoiding a task, try this reframe:

“I’m not avoiding this because I’m lazy, I’m avoiding it because something about it feels unsafe or unclear.”

That shift alone can help you move from shame to curiosity, and that’s where real change starts.

The 5 Most Common Procrastination Triggers

There are many flavors of procrastination, but these five are the most common, and sneakiest, culprits.

1. Perfectionism

The belief that it must be done perfectly or not at all. You put off starting because you’re afraid you won’t do it “right.”

The story sounds like:
“If I can’t make it perfect, what’s the point?”
“What if I mess it up?”
“I need more time / energy / research before I begin.”

What to do instead:

• Give yourself permission to make a rough draft, not a masterpiece.

• Use a “good enough for now” standard. I lOVE the 6 month rule.

• Start ugly. Finish better. Progress over polish.

2. Unclear Tasks

You’re not really procrastinating, you just don’t know what to do next. Vague goals like “launch my course” or “write that proposal” don’t give your brain enough direction to act.

The story sounds like:
“I’ll just wait until I figure it out.”
“I don’t know where to start.”
“I’ll think about it tomorrow.”

What to do instead:

• Break it into the next 100% clear action. For example:
  Instead of “Write newsletter,” try “Open Google Doc and write one sentence.”

• Use verbs. If the task doesn’t start with an action word, make it clearer.

• Try the “one sticky note” method: What’s one thing I can do today that moves this forward?

3. Time Anxiety

When you believe you don’t have enough time to do the task right now, so you wait for a “better” moment, which never comes.

The story sounds like:
“I don’t have time to finish it, so why start?”
“I need a full day to get into it.”
“I’ll wait until I have a whole afternoon free.”

What to do instead:

• Try time blocking in small, realistic chunks (15–30 minutes).

• Let the task expand over multiple sessions instead of one perfect sitting.

• Use a “starter session”, a short window to just begin. More often than not, starting dissolves the resistance.

4. Task Aversion

Some tasks are just boring, hard, or uncomfortable. If a task feels physically or emotionally unpleasant, it makes sense your brain wants to skip it. We need to add dopamine to get it done.

The story sounds like:
“I’ll do literally anything else first.”
“I can’t make myself focus.”
“This is miserable, I’ll just do it tomorrow.”

What to do instead:

• Pair the task with something enjoyable (music, snacks, a fun location).

• Use the Pomodoro technique: 25 min of focus, then a reward.

• Ask: Can I outsource this or change the way I do it?

5. Fear of Visibility or Success

Believe it or not, growth can feel threatening. Sometimes, we procrastinate because finishing something moves us closer to being seen, and that can trigger deep fears.

The story sounds like:
“What if people don’t like it?”
“What if I actually succeed and I can’t handle it?”
“What if I get it wrong in front of everyone?”

What to do instead:

• Remind yourself: it’s okay to grow slowly.

• Anchor to your “why”, why does this matter to you?

• Celebrate completion, not just perfection.

How to Work With Your Brain, Not Against It

Instead of trying to “discipline” yourself out of procrastination, try coaching yourself through it.

Here’s a framework that works especially well for neurodivergent or emotionally intuitive folks:

🧠 The SANE Method:

S – Simplify the task
What’s the smallest next step I can take?

A – Acknowledge the feeling
What’s uncomfortable or unclear about this?

N – Name the trigger
Which procrastination pattern am I in?

E – Experiment with support
What would make this easier: body, environment, accountability?

Coaching Prompts to Try

When you feel stuck, journal or speak aloud these prompts:

1. What part of this task feels hard or threatening?

2. What do I believe needs to happen before I start?

3. If I broke this into 10-minute chunks, what could I do first?

4. Who can I check in with to get support or reflect on progress?

5. What would “done for now” look like here?

These questions gently lead you from freeze to flow.

Final Thoughts: Procrastination Is a Clue, Not a Curse

If you walk away with nothing else, let it be this:

Procrastination is not evidence that you’re failing. It’s evidence that something about the task needs to shift.

Whether that’s the task itself, your environment, your beliefs, or the support you have, it’s all changeable.

The goal isn’t to eliminate procrastination forever (you’re human, not a productivity robot). The goal is to learn how to recognize it faster, respond with compassion, and experiment with what works for you.

You’re not behind. You’re learning how to move through resistance with strategy and self-respect. That’s real productivity. That’s real growth.

And you're doing just fine.

Want support?
If you’d love help identifying your procrastination patterns and building personalized productivity systems that honor how your brain actually works, coaching might be the next step.

Together, we can build a productivity rhythm that works with your energy, values, and vision, not against them.

Let’s bust those procrastination triggers, for good.

Cheering you on,

Janell