Feeling stuck? How to stop procrastinating and start taking action

WHAT IS PROCRASTINATION?

When you procrastinate, you needlessly keep putting off the things that are important to you and you want to do.

The distinction here is choice. I’m not talking about those things you think you ‘should’ do or that someone else expects of you.

This is about the tasks which move the needle, the career move you’ve been thinking about and your big goals. When you procrastinate, you delay taking action towards your long-term vision.

WHY DO YOU PROCRASTINATE?

It’s not because you’re lazy, disorganised, or bad at managing your time — even though that’s what you might believe.

Procrastination usually comes from something deeper — fear. Fear of failure, worrying about what others think or not feeling good enough. Trying to do things perfectly or ‘be’ perfect.

Your brain is wired for survival and designed to keep you safe. So if there’s a chance you might fail, be judged, or feel exposed in some way, your brain steps in to protect you.

Procrastination becomes a way to avoid this discomfort — by delaying the task that’s triggering it.

We justify our behaviour by telling ourselves we’ll do it later. When we feel better, more disciplined or motivated…

You convince yourself you’ll feel more ready tomorrow, on Monday or next month. Then the time comes, only for you to delay it again. And as you keep pushing the task aside, it becomes more and more unattainable.

Then, you beat yourself up and feel guilty for not doing it. Or you try to push through the resistance — only to burn yourself out in the process.

HOW DO YOU GET UNSTUCK?

The key to overcoming procrastination is to recognise the fear — and take action anyway. But this isn’t always easy. 

Here are 4 practical tips that have helped me — and supported many clients to move through resistance and back into momentum.

#1 — MANAGE YOUR MIND

To feel motivated and get unstuck, you must become aware of the fear holding you back and learn to manage or overcome it.

First, start with awareness. Ask yourself: What’s the fear that’s holding me back? Whatever it is, write it down. For example, you could keep putting off building your network because you’re worried about what others will think.

Second, learn how to manage or reframe it. Begin by allowing yourself to sit with the fear. This is about finding the balance between acknowledging the fear — without letting it control you.

Another way is to reframe the fear or belief by replacing it with a healthier, more positive thought. Shift your focus to your values, your ‘why’ and what’s driving you. How does overcoming this fear or completing the task honour what really matters to you?

If you took action — what would you be saying YES to? You may value connection with others, want to make an impact through your work or advance your career.

And what would you be saying NO to? Staying isolated, playing small or coasting in your career? Think about the greater impact on your vision, goals and entire life.

When you learn to manage your mind, you will move forward with clarity and confidence.

#2 — SIMPLIFY

Starting your day with 30 items on your to-do list creates instant overwhelm. Especially when you’re looking at your big vision or ‘end goal’ — and everything it takes to get there.

The antidote to overwhelm? Simplify.

What’s the one immediate goal you can focus on to reach your big vision? And what’s one small step you can take right now to get closer to that goal?

Instead of waiting until she could block out days in her schedule to complete a big project, one of my clients committed to one hour a week — and chipped away at it, step by step.

Set simple action steps. Plan ahead and schedule important tasks. Make it easy for yourself to stay motivated and in action.

Finally, instead of waiting until you complete a goal before celebrating and acknowledging your success, learn to enjoy the process. By finding the positive in each task and having fun doing it, you’re going to be much more motivated to take action.

Even the most tedious or challenging task has value. Consider — what are you learning? How is it helping you become the person you want to be?

Is it about becoming more disciplined, building a new habit — or letting go of all-or-nothing thinking?

When you focus on small, intentional steps, you will reduce overwhelm and stay in action.

#3 — BE KIND TO YOURSELF

If you’re stuck in procrastination, one of the best things you can do is to practice self-compassion. Dr Kristin Neff, a leading expert on self-compassion, puts it beautifully:

“With self-compassion, we give ourselves the same kindness and care we’d give a good friend.”

Neff’s research reveals three key aspects of self-compassion. First, it’s about being kind to yourself when you fail, don’t feel good enough or procrastinate, rather than being critical or judgemental. Beating yourself up only leads to guilt and demotivation — which keeps you stuck in the cycle of inaction.

Second, it’s recognising you’re not alone. Everyone struggles with motivation and procrastination at some stage — it’s part of being human!

Third, it’s about taking a balanced approach to the challenges you’re experiencing. This means not pushing your emotions aside — but also not getting swept up in them. It’s important to be aware of your fears and acknowledge negative feelings without becoming consumed by them.

When you practice self-compassion, you’ll see that progress is possible — even when motivation feels low.

#4 — DO YOUR BEST

Motivation is the energy behind your actions. Your energy naturally shifts depending on your physical, mental and emotional state.

Most people can push through tedious or challenging tasks when they’re driven by a bigger goal. But motivation levels change day to day — and when you’re stuck in procrastination, getting started can feel especially hard.

To manage this, a philosophy I’ve adopted is to simply focus on always doing my best.

This concept comes from Don Miguel Ruiz’s book The Four Agreements. The idea is to realise your ‘best’ might not always be 100%. It could be 70% one day, 50% the next. 

By focusing on doing your best, you reduce the pressure to be perfect and stop beating yourself up when you don’t get everything done.

What’s helped me is doing a quick check-in each morning. Ask yourself: What do I have to give today? Is it 50%, 70% or 90%?

 This simple practice allows you to set realistic, achievable goals. When you honour your energy and do your best, you will move through procrastination — and make steady progress toward your goals.

Procrastination can quietly erode your confidence, drain your motivation and hold you back from the goals that matter most. These strategies have helped my clients and I get unstuck and move into action. I hope they support you too!

Ready to break free from procrastination, get clear on your next steps and take action with confidence?

Click HERE to book a free 30 minute consult to find out how I can support you!

Stacey Back is a career planning specialist, certified career coach + speaker. She helps high-achievers at a career crossroads find the work that lights them up, increase their income, impact and create a career + life on their terms. Stacey works virtually with individuals and organisations based across the globe.