Why Can’t I Get Things Done? Why Am I Procrastinating?
There’s an assignment due in two weeks. I’d like to start going back to the gym. My cluttered room needs to be organized. But I don’t feel like doing any of it. I keep committing to it in my head—and then talking myself out of it. Everything else ends up getting done first.
Sound familiar? It often feels like there’s an endless stream of tasks piling up, and a long list of things we should be doing. Finding the motivation to complete everything on our to-do list (if we even get around to making one) can be overwhelming.
How to Overcome Procrastination with Solution-Focused Thinking
Many people struggle with getting things done. If you’re looking for practical problem-solving strategies for procrastination, you’re in the right place.
That early stage—where you have big ideas but haven’t taken action—is actually part of effective planning. But when we get stuck there, it affects not only our productivity but also our confidence. This cycle can spiral into poor performance and a sense of failure.
You’re not alone—procrastination is common. What matters is finding ways to break the cycle and take action. From our point of view, we want to think about what people can do differently to disrupt the spiral of avoiding overwhelming tasks.
Step 1: Get Out of Your Head and Into Problem-Solving Mode
You might be asking yourself, “Why am I like this?” “What is wrong with me?” While it’s valid to seek understanding, overthinking can become a trap that keeps you from taking action.
The trouble is we can spend a bunch of time identifying some of these variables, but ironically this will cause us to put off things even longer. Sometimes thinking becomes a distraction for not getting things done. Does this sound familiar? It is very tempting to get distracted by thoughts about why we are avoiding a task, or why it is so hard for us, or why it seems harder for oneself versus others. If this loop seems familiar- it is a mental trap of putting things off.
Common Mental Traps Include:
- overthinking on WHY you’re avoiding a task
- Comparing yourself to others
- Waiting for the “perfect time” to start
Let’s shift focus to how procrastination happens and how we can break it. Think of something you’ve been putting off. Got it? Now—try to take the smallest, concrete possible step toward it.
Spoiler: it’s probably not that simple
Let’s focus more on “how” a problem -procrastination– occurs and how it gets maintained. First, we can start to think about something we have been putting off that we would like to accomplish. Spend a few moments considering what this might be. Now go and do it! Okay if only it were that simple.
Some people attempt to solve this issue by going over and over in their minds about it. Telling themselves things like “I should do this” or “I need to get working on this right now”. For some people this works and we never hear about it, but for most people this may not work. Most people hope tomorrow will be the day when they get moving on these things.
Attaching too many nuances to the task, creating timelines that are arbitrary and perhaps unrealistic and stating too many tasks or projects at once are common pitfalls in planning and organizing. This important part of our motivational process can hinder us if we complicate it. These are important contemplations- but how much of it gets done and when are very important gages to manage and tweak for starting versus procrastinating.
Action Tip:
- Break the task down into very small, manageable parts.
- Commit to less than what’s needed, and stick to a realistic timeline ( think way slower than what you actually wish could be done).
Step 2: Ask Yourself—Is This Task Reasonable or Necessary?
Sometimes we get to the point of making a to-do list, but we have about 25 different items on there. Just thinking of starting each of these tasks becomes overwhelming and we end up putting things off more. Our intentions are well meaning in that we have the expectation of getting all of this stuff done, but it ends up halting us in some way.We often have well-meaning intentions—but unrealistic expectations. A common barrier? We don’t feel like doing the task.
Let’s face it: very few people are excited to do chores, bills, or early workouts. Waiting to feel inspired is a procrastination pitfall. We all face this in one way or another. Many people do not feel like organizing the bills or going for a run at 6:00am (if you are someone that enjoys this I sincerely apologize). It is tough to do some of these things because they are not super enjoyable to begin with or the benefit takes a while to be felt and seen. Despite this, some of these tasks still need to get done. We can put “waiting for inspiration” on the list of attempted solutions that really do not work that well.
There is some more productive future driven curiosity that might be more helpful than the past based questions of “Why am I like this?”.
Try asking yourself:
“If this didn’t get done- would I be fine with that? Who does this matter to? Why is it important to me and what do I hope would happen if I get this done? If nothing meaningful or necessary arises then let it go. If it remains important then keep it and prioritize it.
Action Tips:
- Shave off non-essential tasks.
- Ask: If I didn’t do this, would I be okay? Why does it matter?
- Keep only what’s meaningful and necessary
Step 3: How to Focus on Priorities Without Falling Into Distractions
From a Problem Solving Brief Therapy way, we want to look at what are some practical tips that we could try out. Interestingly enough, human beings love closure and completion. Ever had someone say, “I have to tell you something!”—and then forget what it was? Maddening, right? Okay, so what does this have to do with getting things done? Let me explain.
Since we enjoy the need for closure, completion, and resolution, we can utilize this to our advantage. Let’s say there is a pile of clothes that you want to organize and put away, but you don’t feel like doing it at the moment. You can make an agreement with yourself to organize the clothes for two minutes only and then you can stop doing it after that. Either way it is a win-win situation. You may only do it for two minutes and then stop or you might say “well I might as well just finish the rest”. Sometimes the hardest part is starting.
Breaking tasks down into little bits and stopping oneself is a great way to break through the holding pattern of avoidance. Often we can’t resist doing more, which is ok. However, there needs to be a minimal commitment to make a tiny dent on the activity or assignment that is dreaded.
Another way of looking at this would be to set a timer for a specific amount of time. For example, if there is a paper you need to write for a class. You can make an agreement to only work on the paper for 15 minutes and then you’re free to do whatever you want for the rest of the day after the timer goes off. You can do this a few times a week if you would like. This takes the pressure off of needing to complete everything all at once, making it feel less overwhelming.
Action Tip:
- Use the 2-minute rule or a timer (e.g., 15 minutes of work).
- Allow yourself freedom afterward.
- Set the stage for starting the task and start doing it and then stop yourself from doing too much.
What If “Bite-Sized” Goals Don’t Work?
We can also just agree to do part of something, but not finish it all the way through. Let’s say you would like to start exercising at the gym. You can agree to just go to the gym, but do not allow yourself to workout. Or you can sit at the computer, but do not under any circumstances begin writing that dreaded paper. This reframes the expectations and pressures of the task, it might actually confuse us to the point that stopping oneself from starting the work feels harder than getting started.
Action Tip:
- Go to the gym, but don’t let yourself work out.
- Sit at your computer, but don’t allow yourself to write.
What are other solutions that will lead us back to NOT getting things done…
You might be reading this article trying to find the “perfect” solution to procrastination. What if I told you that perfectionism could also be a potential procrastination enhancer. Sometimes we need things to be absolutely perfect before we can start. It sounds like “I need all of the best sources first before I can begin this research paper or I need all of the latest workout gear before I can start going to the gym.”
These could all be roadblocks getting in the way of a person starting. Perhaps we have a fear of making mistakes and this is why we put things off. Getting used to making small deliberate errors may be helpful here. Sometimes, we even put things because we appreciate the excuse that procrastination can grant us. Let’s say for example you have an exam in three weeks and you put off studying until the last moment. If you did not do so well on the exam, you could always say “oh well I studied at the last minute anyways” as opposed to using that whole three weeks to study and still potentially not receiving a grade you are satisfied with. Putting things off allows us not to face what we fear at times. Remember- don’t get stuck overthinking this part either.
Action Tip:
- Accept that there’s no perfect solution.
- Pick a strategy and commit to trying it.
- Be flexible and adjust based on what works for you.
Bonus tip for postponers and very good procrastinators.
Let’s say there is something due with a deadline and you have been putting it off. You can set an external consequence for yourself such as donating to a charity you appreciate, if you go beyond your reasonable goals and timeline. To make it even more consequential, tell someone about it and ask them to help you reinforce it. This works great with going to the gym or cutting back on unwanted habits like screen time or junk food or starting a habit like reading or meditation. You can also make an agreement with yourself to do something else for them that you have been putting off like cleaning or doing other chores for them if the deadline is missed. This will help bring in accountability and a negative consequence that is helpful for people that need that push from the outside.
Top Procrastination-Busting Problem Solving Tips
At the end of the day, you can:
Break tasks into chunks (e.g., 10 minutes or 1 small section) Use rewards and consequences—especially with an accountability partner
Trick your brain by prepping to work without letting yourself start
Change your environment to shift mindset Notice your distractions and inner dialogue—what do you say to talk yourself out of starting?
Final Thought
Getting really good at seeing what you distract yourself with and how you talk yourself out of starting can be really helpful in selecting which interventions to try and when. There is something to be said about being honest with oneself. One tool might work in some context and not another.
Procrastination isn’t about laziness. It’s about overwhelm, fear, or overcomplication. You’re not alone—and you’re not stuck.
Try something different today. Start small. Observe what works. Trick your brain and imagine the smallest tweaks that would have to be made for you to recognize a shift. Then perhaps start or STOP yourself for a week before allowing yourself to even get started….Think about what happens when an injury keeps you from the gym- the gym suddenly becomes desired …..we humans might be silly, but we are very adaptive when we switch things up.
