Procrastinating Again? Me Too. Here's Why (and How to Finally Stop)

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Your go-to for practical, no-nonsense advice. Each week, I share real-world tips from my years in the C-Suite and now as an entrepreneur—helping you lead with confidence, grow your career, and live with purpose.

Today at a Glance

• Why We Procrastinate

• Quick Wins to Get Moving

• Building Long-Term Habits

[5-min read]

Hey Brilliance Brief readers,

Ever find yourself scrolling through your phone or organizing random drawers instead of tackling that one task you know you need to do? I’ve been there, too.

In fact, I’m there All. The. Time.

Procrastination gets the best of us, but here’s the truth: it’s not about being lazy. It’s actually rooted in how our brains are wired.

Let’s break it down.

Why Do We Procrastinate?

It all comes down to a little concept called time inconsistency. Our brains are hardwired to prefer immediate rewards over future ones.

So, when you’re deciding between starting that work project or binge-watching your favorite show, guess which one your brain wants right now?

Exactly.

We’ve evolved to seize the moment (think: survival instincts of our hunter-gatherer ancestors).

But in today’s world, where we’re surrounded by distractions, this "live now" mindset often leads to procrastination.

And if you’ve ever thought, “I’ll do it later”—that’s the time inconsistency at work.

The Science Behind It

Here’s the psychology in simple terms:

• The limbic system (the part of your brain that seeks pleasure) wants the fun stuff now.

• The prefrontal cortex (the logical part that plans ahead) is trying to remind you about your future goals.

These two parts of your brain are basically in a tug-of-war. And often, the limbic system wins—especially when we’re stressed, tired, or overwhelmed.

This can trigger what’s called ego depletion—when your willpower just runs out.

There are other factors that can contribute to procrastination, too. Check out this cheat sheet I created to help you understand some of the science-backed causes.

For a high-res PDF version, click here.

Want access to my full PDF library of 70+ cheat sheets? It’s free when you sign up.

Quick Wins to Beat Procrastination Today

When you’re in a procrastination loop, sometimes you just need a quick strategy to get you moving again. Try these:

1. 5-Second Rule (h/t Mel Robbins)

   Feeling stuck? Count down 5-4-3-2-1 and just start. This trick helps override the urge to overthink and gives you a nudge to take action.
   

2. Eat the Frog (h/t Mark Twain)

   This one’s simple: tackle your hardest task first thing in the morning. Once that’s done, the rest of your day feels easier (and yes, Mark Twain really did inspire this one!).
   

3. The 2-Minute Rule (h/t David Allen)

   If a task will take less than two minutes, do it immediately. Whether it’s sending a quick email or tidying your desk, these small tasks pile up mentally if you leave them undone.
   
   (Note: If you’re spending too much time on 2-minute tasks, you might be using them to procrastinate on more important work!)

Long-Term Habits for Lasting Change

Quick wins are great, but let’s talk about how to create habits that keep you from falling back into procrastination mode.

1. Temptation Bundling
   Pair something you want to do with something you tend to avoid. Hate folding laundry? Do it while listening to your favorite podcast. This way, you associate the “boring” task with something enjoyable.
   

2. Break Big Tasks into Small Steps

   Ever look at a huge project and feel paralyzed? That’s common. The trick here is to break it down into tiny, manageable steps. Instead of “write the report,” start with “outline the introduction.” Small wins build momentum.
   

3. Time Blocking

   Set aside specific times for focused work. Whether it’s 30 minutes or two hours, blocking out time for deep focus can keep distractions at bay (yes, that includes putting your phone in Do Not Disturb or Airplane Mode!).
   

4. Create Accountability

   We all need a little nudge sometimes. Apps like Beeminder or an accountability partner can help keep you on track. Knowing someone’s checking in on your progress makes it harder to procrastinate.

Want to Dive Deeper?

If you’re ready to explore procrastination on a deeper level, here are a few resources to check out:

1. YouTube Pick: 7 Things That (Quickly) Cured My Procrastination by Better Ideas

2. Book Pick (on distraction removal): Indistractable by Nir Eyal and Julie Li

3. Book Pick (on anxiety-based procrastination): Rewire Your Anxious Brain by Catherine Pittman and Elizabeth Karle

4. TED Talk Pick: Inside the Mind of a Master Procrastinator by Tim Urban

The Bottom Line

Procrastination isn’t a character flaw—it’s a natural response to how our brains are wired.

But the good news? With the right strategies, you can train your brain to focus on long-term rewards.

The key is to start small. Pick one strategy today—whether it’s the 5-Second Rule or breaking a big task into smaller steps—and build from there.

What’s the next task you’ve been putting off? Reply and let me know which strategy you’re going to try!

You’ve got this.

Justin