The Procrastination Cure to Manage Stress and Overcome Avoidance with Ease
- Feb 6, 2025
- 4 min read
Rebekah King quickly became known as 'The Brain Changer' after transforming her own life by retraining her brain. As co-founder of Moonbeam Monday, she uses her skills as Master NLP Practitioner and Hypnotherapist to help people take back control of their own mind and revolutionise the way they think so they can create a life they truly love.
We've all been there, staring at a task we know we should be doing but somehow finding ourselves reorganising the pantry, scrolling through social media, or watching 'just one more' episode on Netflix.
Procrastination is a universal experience, but what if I told you it's not about laziness or lack of willpower?
Procrastination is actually a stress response, a way your brain tries to avoid discomfort in the moment.
The good news? Once you understand why you procrastinate, you can start shifting the habit for good.
Why do we procrastinate?
If you’ve ever found yourself delaying important tasks while tackling completely unnecessary ones (hello, colour-coded sock drawer!), you’re not alone. Procrastination isn’t about being disorganised; it’s about your brain trying to escape stress.
When faced with a challenging task, your amygdala the part of your brain responsible for emotions - sees it as a ‘threat’ and triggers a fight, flight or freeze response. In the case of procrastination, it’s usually freezing. Your brain would instead do anything than face that discomfort, so it nudges you towards more manageable, more enjoyable activities that provide a quick dopamine hit.
The cycle of avoidance:
You have an important task to do.
Your brain perceives stress and discomfort.
You avoid the task and do something that feels good temporarily.
Guilt and anxiety creep in, making the task feel even more overwhelming.
Repeat.
Sound familiar? The key to breaking this cycle isn’t just ‘trying harder.’ It’s about working with your brain, not against it.
Procrastination is a habit, and like any habit, it can be changed. According to Mel Robbins, one of the leading voices in personal development, procrastination isn’t about avoiding work; it’s about avoiding stress. When we understand that our brain is seeking relief, not laziness, we can use intentional strategies to break free from the cycle.
How to break the procrastination cycle
So, how do you stop procrastination in its tracks? Here are five steps to shift your mindset and take action:
Forgive yourself: This might sound a bit weird, but research shows that self-forgiveness reduces future procrastination. Instead of beating yourself up, acknowledge the habit, take a deep breath, and commit to moving forward.
Identify the root cause: Ask yourself: “What am I avoiding? What am I feeling? What am I really stressed about?” Is it fear of failure? Perfectionism? Overwhelm? Unsure what’s expected of you? Getting clear on the stressor helps take away its power.
Use the five-second rule: Mel Robbins’ Five-Second Rule is a simple yet effective tool. Countdown 5, 4, 3, 2, 1- and take a small step toward the task. This interrupts your brain’s autopilot avoidance mode and gets you moving.
Reframe the task: Instead of saying, “I have to do this,” try, “I get to do this.” Shifting your language can change how you feel about the task.
Take one small action: Motivation follows action, not the other way around. Instead of waiting to feel motivated, start with one small step. Even five minutes of focused work can create momentum.
Final thought: Procrastination is not who you are
For any of you out there who identify as a procrastinator (i.e., you tell yourself and others that’s what you are!) I have news for you. You. Are. Not. A. Procrastinator. You have a habit of procrastinating, and like any habit, it can be changed. The more you take action, the more you reinforce a new pattern - one where you tackle challenges with confidence and ease.
Ready to break the cycle?
If you truly want to break the pattern of procrastination, here’s my invitation to you: pick one task you’ve been avoiding, identify one small task that will get you started, then use the five-second rule and take action today. If you need more resounding support in rewiring these patterns, join us in the Mind Masters Collective, where we dive into strategies to create lasting change. It truly is the place for you if you’re tired of doing the same things over and over and not getting the results you want. Visit here for more information.
Read more from Rebekah King
Rebekah King, NLP Master Practitioner and Hypnotherapist
Known as ‘The Brain Changer’, NLP Master Practitioner and Hypnotherapist, Rebekah King, transformed her life when she eliminated debilitating depression and anxiety after more than 20 years by learning how to retrain her brain. As the co-founder of Moonbeam Monday Training + Coaching, her mission is to reach as many women as possible to demonstrate that when you revolutionise the way they think, you can take back control of your mind and live a life of joy, meaning and happiness. Because when you change your mind, you change your life.
