Why Do We Procrastinate? It’s more complex than you think.

Procrastination - the eater of time

Have you ever stared at a blank page? or a boring task? and felt that familiar urge to do literally anything else? You're not alone. Procrastination is one of the most common themes that comes up in therapy. Clients often ask me for tools or tricks to “fix it,” but why we procrastinate is more complex that you think. isn’t just about laziness or poor time management. It runs deeper than that.

Does the the “Law of Sustainment” give us any answers about why we do procrastinate?

I came across this term recently while watching one of those YouTube rabbit holes we all find ourselves in. An advert popped up mentioning the “Law of Sustainment.” I couldn’t find a concrete academic origin for it, but it's a concept that’s mentioned across coaching, psychology, and behavioural science. It seems to refer to two key ideas:

1. Behavioural reinforcement – that our actions are shaped by the rewards or consequences they produce (think Skinner and Operant Conditioning). So, if there isa good outcome to something, we are more likely to repeat it and if there is an adverse outcome we will be more inclined to avoid it.

2. Self-belief and identity – that we tend to engage in behaviours that align with our value system (what is important to us) and our perception of our abilities.

   
   

In simple terms: if you believe you’re a bad writer, that blank page feels threatening. But if you believe your voice matters and people want to hear what you have to say, the page becomes an invitation.

So How Does This Connect to Procrastination?

When I reflect on the things I tend to procrastinate over, they usually fall into two categories:

• Tasks I don’t think I should have to do (hello, work admin and pointless forms).

• Tasks I’m not sure I’m capable of doing well (hello, perfectionism and self-doubt).

And sometimes? A task is just plain boring. But even then, there’s often an underlying story—maybe I resent the task because it feels meaningless, or maybe it ignites my sense of competence or incompetance!

The truth is, procrastination is often a protective strategy. It shields us from the discomfort of anxiety, fear of failure, or the risk of not being good enough. But, like all protective behaviours, it can end up keeping us stuck in a cycle that blocks growth and progress.

A Personal Example of why we procrastinate and the complexity of it: Letterpress & the Power of Starting

I’ve been working on a new creative project—developing some letterpress products. The procrastination around this was huge at first. I doubted my skills, told myself it would be too hard, and found every reason to delay.

But then something shifted. I just started. And once I got going, I found I could do it. I enjoyed learning. I was motivated. The procrastination vanished, and in its place came curiosity and momentum.

Often, that first step—the starting—is the hardest. But it can also be the moment when everything changes.

What About You. Does this help you to reflect on why we procrastinate. It is more complex than you think, right?

• What patterns do you notice in your own procrastination?

• Is it linked to self-doubt, boredom, or maybe a misalignment with your values?

• What might help you “flick the switch” and just start?

  
  

These are the kinds of reflective questions I explore regularly over on my Substack newsletter. I don’t promise quick fixes or magic wands, but I do share thoughts, tools, and stories to help you understand yourself more deeply.

If this resonated with you, I’d love you to join me there.

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