A man is sitting on his desk as he avoids doing his job, Image: Pexels
Image: Pexels
We’ve all done it—pushed something off until tomorrow, next week, or the mythical “perfect time.” A deadline.
A fitness goal. A tough conversation. It feels harmless in the moment. But for some, that habit becomes the default setting.
Approximately 20-25% of adults are considered chronic procrastinators globally, with even higher percentages of students reporting procrastination.
In South Africa, as elsewhere, procrastination can impact various aspects of life, including academic performance, work productivity, and personal relationships.
“This isn’t just poor time management,” says Howard Smith, Clinical Director at Rehab Bali, a high-end addiction and mental health centre. “It’s a behavioural loop—and one key habit often gives it away.”
On the surface, it sounds rational: I’ll do it when I’m ready. I just need the right moment. But according to Smith, this mindset is a red flag masquerading as strategy.
“When people say they’re waiting for the right time, what they’re actually doing is building a permanent excuse,” he says. “Monday turns into next month, and a year later, nothing’s changed.”
And here’s the kicker: every delay feels good. That’s the trap. The brain links starting with stress and delaying with relief. The pattern repeats—and solidifies.
Smith breaks the cycle down into four emotional drivers:
1. Fear of Failure Delaying becomes a shield. “If conditions aren’t perfect, you’ve got a built-in excuse,” he says. “It protects your ego, but you stay stuck.”
2. Perfectionism It’s not laziness—it’s paralysis. “A lot of my clients are high-functioning perfectionists. If they can’t do something perfectly, they don’t start at all.”
3. Present Bias Our brains prefer comfort now over results later. “When you say, ‘I’ll do it tomorrow,’ you feel better instantly. That short-term relief is addictive.”
4. Emotional Avoidance This one runs deep. “Procrastination isn’t about time—it’s about mood,” says Smith. “You’re avoiding the anxiety, doubt, or boredom tied to the task.”
The fix isn’t flashy. It starts with facing the uncomfortable truth: there’s no perfect time.
“Excellence isn’t about perfect timing,” Smith says. “It’s about starting anyway—and getting better as you go.”
He recommends breaking tasks into micro-steps. “Make it so small it’s stupid-easy. That lowers resistance and gets you moving.”
Next: identify the emotion driving your delay. “Ask yourself: What am I actually feeling? Fear? Frustration? Just naming it takes away its power.”
And above all, stop chasing comfort.
“You’re not avoiding the task,” says Smith. “You’re avoiding how the task makes you feel. The work begins when you’re willing to sit with that discomfort—and still take the first step.”
Related Topics: