et’s be real: procrastination is something we all deal with at some point. That stuck, heavy, feet-in-the-mud feeling? It’s real — and it hits young people especially hard.
But you’re not alone. In fact, there are real reasons behind why we delay, distract ourselves, or avoid important tasks.
And the good news? There are also real solutions to support you to push through the fog it creates, find motivation, and get back on track. Want to dive deeper into how our minds work (and what actually helps)? Check out Emer O'Donnell's book, Understanding Teen Stress & Anxiety, on Amazon.
Before we get into the hot tips to help you overcome it, let’s take a quick detour back in time...
Great Expectations, Great Pressures
Charles Dickens’ classic novel Great Expectations was written over 160 years ago. But believe it or not, it speaks to what many young people still feel today — the pressure to succeed, to meet everyone’s expectations, to “be someone” in the world.
From my coaching work with teens and young adults, I’ve seen how this pressure can feel overwhelming. Add in exams, social comparison with up to eight hours a day on social media, well-meaning pushy adults, and uncertainty about the future, it’s no wonder motivation can take a hit.
And when motivation drops? Procrastination moves in.
How Procrastination shows up
We effectively disempower ourselves to achieve our longer-term goals.
We kind of relinquished responsibility for them, often stepping into a mindset to voluntarily delay a required course of action that makes no sense rather than embracing a creator mindset or engaging in executive intelligence.
That is being in flow, connecting the dots and getting it done.
You know the feeling: a task is hanging over your head, but you keep avoiding it. It’s not laziness — it’s your brain trying to avoid pain, stress, or failure.
You might feel overwhelmed, like you are sinking into a barrel of tar — stuck, slow, and frustrated but burdened with what needs to be done. While procrastination is active you are never truly free from the task that needs completion. It can follow you around like a shadow and your inner critic can go into overdrive too.
It might even sound like Scarlett O’Hara in the old movie ‘Gone with The Wind ‘when she said:
“I can’t think about that right now. If I do, I’ll go crazy. I’ll think about that tomorrow.”
Sound familiar?
Who Procrastinates the Most?
- Around 50% of students regularly procrastinate.
- 20-25% of adults are chronic procrastinators.
- Males tend to procrastinate more than females, especially with academic tasks.
And here’s the key point: young people procrastinate more — because their brains are still developing. Their brains are literally under construction, so decision-making, impulse control, and motivation can go haywire and need a bit of scaffolding for support.
Why Do We Procrastinate?
There’s no one-size-fits-all answer, but here are the most common reasons:
- Lack of motivation or boredom, can’t see the relevance of doing the task
- The task feels too big or too hard.
- Fear of failure or perfectionism
- Low self-esteem or fear of judgment
- Low confidence in your ability (that is called low self-efficacy)
- Lack of direction or clarity on what to do
- Distractions everywhere (hello, TikTok)
- Mental health challenges like ADHD, depression, or anxiety
What’s Your Inner Story?
Most procrastination starts with a belief, that creates the thought, that triggers emotions that drive our behavioural choices.
“It is just too hard, I don’t feel like it right now.”
It’s easy to spiral into guilt, stress, and self-blame too. You might feel anxious, can’t sleep, and even start to doubt yourself.
The extent to which you do this will be dependent on how you are naturally wired in terms of your behavioural strengths and gaps e.g., some people are more confident naturally so won’t beat themselves up so much, others can be more self-critical and go into overdrive on how they are not good enough
However both behaviours have an up and a down side e.g., if you are self-confident you may not feel the need to put the effort in and you don’t reach your potential. If you are self-critical when you do get going you tend to push yourself hard and build new skills.
But most importantly procrastination doesn’t mean you’re lazy or weak. It means you’re human — and there are ways to take your power back.
Top Tips to Beat Procrastination
1. Just Get Started (Yes, Really)
Like the Nike ad says — Just Do It.
Try the Pomodoro Technique:
25 minutes of focused work → 5-minute break → Repeat 3 more times → Longer break.
Once you start, the fear starts to shrink, through the action and the motivation starts to grow.
2. Break It Down
Big tasks feel overwhelming. Instead of trying to eat the whole elephant, take one small bite. Chunk tasks into smaller, manageable steps.
3. Set Clear Goals & Prioritise
Know what you’re aiming for and why it matters. Use tools like the Eisenhower Matrix to figure out what’s urgent vs important so you’re not wasting energy or stressing on the wrong stuff.
4. Make a Plan (and Share It)
Structure brings clarity. Create a step-by-step plan with deadlines and review points. Share it with someone who can keep you accountable. Ask for help if you’re stuck — that’s smart, not weak.
5. Tame Perfectionism
Your first attempt doesn’t have to be perfect. It just needs to exist. Give yourself permission to make a rough draft and experiment so to speak.
6. Visualise the Win
Imagine how you’ll feel when it’s done. Use that feeling to fuel your next step. Visualisation is powerful — athletes do it, and you can too.
7. Reward Yourself
Finish a task? Treat yourself. Go for a walk, watch a show, blast your favourite song — even a bit of dark chocolate and coffee (the science says it can support your brain when learning).
8. Remove Distractions
Silence your phone. Clear your space. Let others know you need time. Protect your focus.
9. Use the Two-Minute Rule
Just start for 2 minutes. It is the starting that is the hard bit. Once you are off keep going.
10. Be Kind to Yourself
Everyone procrastinates. Don’t bully yourself. Catch the negative thoughts, breathe, and take one small step forward. That’s how you build progress.
11. Talk to Someone
If procrastination is seriously affecting your life, talk to a coach, mentor, or therapist. Sometimes we need help to untangle deeper stuff — and that’s more than okay.
10 Wonderful Things That Happen When You Beat Procrastination – here are the benefits!
- You get more done
- You feel less stressed
- Your confidence grows
- You learn faster
- You sleep better
- You make better decisions
- You enjoy your time more
- You grow as a person
- Your relationships improve
- You hit your goals
What’s not to love?
Back to Great Expectations…
Let’s go back to Dickens. What can Great Expectations teach us today about making progress in our lives?
- Live in the now — don’t get stuck in old stories or pain from the past. Every day is a fresh start, an opportunity to get on track. We all have bad days, no exception to this!
- Be kind and respect others’ journeys. Focus on your own lane — comparison will only slow you down as you continue to look over your shoulder. You are unique so find your thing and go for it. Following others isn’t what you are born to do, finding your light is.
- Your worth isn’t about money, grades, or followers. It’s about your values, behavioural choices, what you can bring to the world to make it better and how you treat others and make them feel (in a good way).
- See life as an experiment. Learn, explore, fall, get up. Nobody has it all figured out I promise you that — and that’s okay.
Whatever you're facing, you’re not alone. Thousands of others will have or are experiencing what you are going through. With 8 billion people on the planet, it is inevitable this is the case not to forget those who have gone before us. Your struggles don’t define you. And your next decision coming from a place of courage that serves you can move you forward, even if it feels scary.
Final Word
Overcoming procrastination is a skill — one that takes practice and patience. You don’t need to conquer the whole mountain today. Just take the next step.
Want to understand more about what’s holding you back and how to move forward? Emer breaks it all down beautifully in her book, Understanding Teen Stress & Anxiety. You can grab it here
Emer O’Donnell read psychology at UDC in Ireland and has an MSc in Coaching & Behavioural Change from Henley Business School. 9 years as a coach she also has 20+ years’ experience working in global businesses.
As Founder of TeenReconnect and creator of the Q Pathfinder diagnostic app, which is part of her innovative 7Q Pathfinder coaching programme she empowers young people to find their way in today’s complex world giving them the self-awareness and skills needed to thrive.
She is also author of ‘Understanding Teen Stress & Anxiety’, A Parent’s Guide To Building Love & Connection having walked the walk as a mother of three. She brings a unique blend of insight and real world lived experience to her clients.
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