96% of People Struggle with Procrastination- Here’s How to Avoid Being One of Them

Most people believe that overcoming procrastination requires some next-level productivity technique that will magically solve the problem.

The answer to that is both yes and no.

Yes, in the sense that optimal productivity depends on your mental game—being mentally fit makes you more productive.

But that’s not the whole truth. The next productivity hack that some random guy on the internet promotes and swears by probably isn’t what you need.

Procrastination is a complex phenomenon that can stem from many factors. However, one major aspect that people often overlook is the emotional avoidance and coping mechanisms tied to procrastination.

Logically, you tell yourself that you will do something—it seems simple and easy in your mind. But do you actually do it? No?!

What I mean by emotional avoidance and coping is that instead of taking action on what you should be doing, you do something else. The real question is: What are you avoiding? Why are you postponing this specific task? What is the underlying reason for your delay?

Think about it—if you find yourself obsessively cleaning your apartment while also complaining that you don’t have enough time, that’s a message. There’s something else going on beneath the surface.

Social media, the weather, and external distractions aren’t the real problem.
The real issue? Your emotional regulation skills.

You wouldn’t believe how many people stay busy yet accomplish nothing. A lot of it has to do with emotional avoidance.

Instead of jumping to a Pomodoro timer to force more effort into your tasks, maybe you should take a different approach—address the root cause.

And that’s exactly what I’ll help you do in this blog post.

The "5 Whys" Exercise

This simple yet powerful exercise provides deep insights into why you procrastinate. You can only push yourself so far, but if you don’t resolve the core issue, you’ll keep feeling stuck.

The principle is simple: Ask yourself "why" five times to dig deeper into the real reason behind your procrastination.

Let me illustrate this with an example.

Example: The "5 Whys" in Action

My client Brian struggled with working on his side gig as a fitness coach. He kept postponing content creation, client outreach, and networking—even though fitness coaching was his passion.

Oddly enough, he was extremely productive at his main job, despite not wanting to stay in that field long-term.

So, he asked himself:

1. Why haven’t I started pursuing my passion?
2. Because I’m not sure if I’ll succeed or if I’m just wasting time—time and energy I could spend on something guaranteed to bring results. (Doubting himself).
   
   
3. Why do I doubt myself?
4. Because it’s difficult. I have to do so many things I know nothing about, and that feels scary. (Fear and difficulty).
   
   
5. Why does it feel scary and difficult?
6. Because I’ve never done it before. I don’t have any support, and I feel like a fraud. (Fraud).
7. Why do I feel like a fraud?
8. Because I’ve never done this before. There are so many great fitness coaches out there, and I’m far from their level. I feel like I don’t know anything. (Incompetence).
9. Why do I believe I am incompetent?
10. Because I’ve never done it before. I can’t see myself as a coach yet. Plus, I’ve been told that it’s safer to stick with my current job—"better safe than sorry."

Brian’s responses reveal a deeper emotional struggle: doubt, fear (of failure), and uncertainty.

The Common Mistake People Make

Brian’s mistake? He wanted to be great from day one.

This is a common issue—people think they need to become something before they can do it. But it’s actually the other way around:
First, you do. Then, you become.

The belief that “it’s difficult” is true—but he doesn’t have to do everything at once. Think about it—there was a time when you couldn’t even walk. Look at you now.

Skills develop over time.

When you uncover the real reason behind your procrastination, you gain the power to change it. If you can name it, you can tame it.

Change and growth require facing uncomfortable emotions. Procrastination is simply the wall between you and your next level.

The Antidote? Make It Easy to Take Action

Once you gain awareness through the "5 Whys," your next step is to make taking action ridiculously easy.

Instead of overwhelming yourself, start small. Once you build consistency, then you can increase the challenge. That’s how you get 1% better every day.

For example, if you want to start creating content, don’t force yourself to post daily from the start. Instead, post once a week. When that becomes second nature, increase the frequency.

Because if you can’t handle the small things, good luck handling the big ones.

Starting small may feel counterintuitive, but remember:
Slow is smooth, and smooth is fast.

One year from now, you’ll need a microscope to recognize the person you used to be.

Final Thoughts

At the end of the day, life isn’t about how much material success you accumulate. It’s about who you become in the process.

Because once you reach your goal—your "X"—a new "X" will always appear.

So instead of waiting until you feel ready, just start. Your future self will thank you.