Why can’t I just get started? Understanding procrastination
Updated: Oct 24
Know you need to do something, but just can’t get going? You find yourself watching the cursor flash on a blank email, or doing literally anything else to avoid a sink full of dishes. You are not lazy. You might just be experiencing executive challenges. Think of it like your brain’s computer system crashing. When that happens, simple tasks, like replying to a single message or washing one plate, feel completely overwhelming and impossible to start. Let’s look at why this happens and how to reboot your system.
Why can’t I just do things? The science of executive function challenges
Executive challenges can happen to anyone. Put simply, it’s what happens when your brain finds it hard to plan, regulate emotions, focus, and manage time.
It’s the days that spiral out of control, when you know you have a mountain of things to do, but you are too frozen to start. It’s rushing out the door because you lost track of time (again). Or constantly misplacing your car keys and wallet.
When you struggle with these things, it is easy to feel disorganised, disorientated, or like people assume you don’t care. You might have been labeled as messy, distracted, or unreliable. Maybe you’re the friend who’s always late, forgets plans altogether, or leaves every deadline until the absolute last minute.
How it impacts neurodivergent brains
Executive challenges can also be a big hurdle for neurodivergent minds:
ADHD: You’re likely deeply familiar with task paralysis and the intense frustration of trying to initiate or finish a project.
Dyslexia: You might have spent your life feeling chronically disorganised, losing track of time, or getting tangled up in complex instructions.
Autism: It often manifests as autistic inertia - a physical and mental weight that makes it feel impossible to start, stop, or switch tasks, even when you desperately want to.
The good news? You don't need fixing. Sometimes it starts with understanding what's happening and making the first small step enough to be manageable. You just need the first step to be so small that your brain doesn’t view it as a threat.
How to stop procrastinating and reboot your brain
Next time you feel stuck or unable to start a task, give these small executive function tips a go.
1. Make the first step micro-sized
When something on your to-do list looks too big, your brain treats it like a threat, triggering task paralysis. Micro-steps trick your brain into feeling safe. Instead of thinking about cleaning the entire kitchen, start with one tiny action: putting a single spoon in the dishwasher. Lowering the hurdle builds the momentum you need to keep going.
2. Give the five-minute rule a go
Commit to doing a task for just five minutes. Set a timer. If you want to stop when the alarm goes off, you have full permission to walk away. But chances are, once you push past the hardest part (starting) you’ll want to keep going.
3. Pair tasks with something you enjoy
Our brains crave dopamine - the chemical that drives motivation and rewards us with satisfaction. You can fool your brain into tackling a boring task by pairing it with something you genuinely love. Try listening to your favourite podcast while tidying up, or saving a seriously good cup of tea for when you sit down to work on a deadline.
4. Lower the bar on perfectionism
Procrastination is often just perfectionism in disguise. You might be blocking yourself because you’re putting too much pressure on the end result. Accepting that a task can be done imperfectly, or even left half-finished for now, helps break the paralysis. You can always improve it later.
Be kind to your busy brain
Remember, being kind to yourself is always the most productive first step. Task paralysis is usually just your body’s way of telling you to pause. When life gets stressful, something has to give, and organisation is often the first thing to take a hit.
Struggling to get started is one of the most common executive function challenges I see in teenagers. If your child regularly puts off revision, homework or important tasks despite wanting to do well, executive function coaching can help them develop practical strategies that work with their brain.
My role as an executive function coach is to help you understand what's getting in the way and work alongside you to develop strategies that work for you.
Want more strategies? Subscribe to my newsletter, where I share monthly, bite-sized tips to help busy brains work better.
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