Procrastination?

What Really Counts As Procrastination?

Let’s get one thing straight: procrastination isn’t just putting stuff off.

It’s putting stuff off unnecessarily—even when you know it’s going to bite you later.

Researchers break it down into three key ingredients:

• You’re delaying something for no good reason.

• You know it’s going to cause problems.

• And… you do it anyway.

That’s not prioritising. That’s not even being “busy.” That’s self-sabotage dressed up as “time management.”

But here’s the twist: what counts as procrastination is subjective. It depends on what you value, what you fear, and how clearly you see the consequences. Procrastination in Tokyo might look different than procrastination in Rio. But every culture has its own flavor—and if you’re reading this, you’ve got yours too.

Why You Really Procrastinate

Nope, it’s not because you’re lazy.

Humans have been wrestling with this for thousands of years. Plato thought procrastination was ignorance—if we just knew better, we’d do better.

But Aristotle called bullshit.

He saw that people often know exactly what’s right… and still don’t do it.

Modern psychology agrees with Aristotle. We procrastinate not because we don’t know what to do, but because something inside us doesn’t want to do it.

Whether it’s fear, self-doubt, perfectionism, or plain old stress, procrastination is often an emotional response. Here are some of the most common emotional drivers:

• Shame – You feel behind or inadequate, so you avoid the task to avoid those feelings.

• Perfectionism – If it can’t be flawless, you’d rather not do it at all.

• Low Self-Belief – You don’t think you can do it, so why start?

• Now vs. Later Bias – Your brain craves short-term comfort over long-term gain.

• Emotional Dysregulation – You’re dodging the feelings, not the task.

Once you spot which one you’re dealing with, you can stop trying to “get motivated” and start tackling the root cause.

How to Stop Procrastinating

Most people think motivation leads to action. Aristotle would say: flip that.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Translation: if you want to be someone who gets stuff done, don’t wait to feel like it.

Start acting like it. Then do it again. And again.

This isn’t just ancient wisdom—it’s backed by modern research. The belief that you can improve (called self-efficacy) is one of the strongest predictors of change. The more you believe you can shift your habits, the more likely you are to do it.

But what if belief is low and emotional inertia is high?

You fake it ‘til you make it.

You act as if you believe you’re capable—until your real belief catches up.

The keyword here is act. Because procrastination isn’t about laziness—it’s about discomfort. The task feels overwhelming. The outcome feels uncertain. The effort feels exhausting.

So you avoid it… not because you don’t want to do it, but because you don’t want to feel what comes with doing it.

That’s where emotional regulation theory comes in. It says we’re wired to avoid discomfort—even if the thing causing it is good for us in the long run. The better you get at managing that discomfort (without numbing it or letting it run the show), the less you procrastinate.

Behaviorism adds another layer: behavior = stimulus + response.

So if you want to change the response, change the stimulus.

That means tweaking your environment, building in rewards, and creating accountability.

Action is the key to motivation and results - But the right environment?

Your environment is a powerful behavioral stimulus. In plain terms: you’re deeply influenced by who and what you’re surrounded by.

If you’re surrounded by people who drain you, you’ll feel drained.

If your house is full of junk food, you’ll eat it.

You get the idea.

So if you’re trying to build better habits or stop procrastinating, don’t just focus on willpower—focus on your surroundings.

Success becomes more likely (and way more convenient) when your environment is more procrastination-proof.

Examples:

For exercise: I keep weights at home so working out is accessible, not aspirational.

For business/inspiration: Nothing beats surrounding myself with people who boost my mood, challenge me and encourage my innovation.

These aren’t hacks. They make action easier, more automatic, and less emotionally loaded.

So how can you use this tool to better procrastination-proof your life?

Start by asking:

Who and what am I surrounded by?

What needs to change to support a habit of action?

Maybe it’s clearing visual clutter. Maybe it’s toxic group chats. Maybe it’s joining a community that energizes you.

Whatever it is, remember:

You don’t rise to the level of your goals—you fall to the level of your systems.

And your environment is a system.

Make it work for you.

Ready to stop procrastinating?

Start with one small action.

Then repeat.

Because excellence isn’t a mood—it’s a habit.